How to Get a Good Night’s Sleep Without Sleeping Pills

65 Risposte a “How to Get a Good Night’s Sleep Without Sleeping Pills”

1. Guided sleep meditations work pretty well. I use the Insight Timer app and i bookmark a few free meditations that have the right voice, the right message, the right background music…once you find the right ones, stick to them. I tried some on Youtube but there is a monopoly of the same people over and over and i did not find their voices soothing. Also be wary of catchy names for these meditations that mean absolutely nothing.

2. It also helps to remember how extremely boring your life is. Just focus on the most boring possible things. Read the dictionary again.

3. 🥵🥵🥵

4. Mouth taping has worked wonders for me

5. The only way for me to get a good nights sleep is to take ashwagandha and magnesium glycinate before bed. It is also essential I get in exercise (especially hill climbing), and avoid caffeine after 11am.

6. Always loved "sleep hygiene" tips and all this talk about accepting that 4 hours is good enough… Well I don't sleep any hours, never get tired at night, and can leave the bed waiting to get tired and suddenly see six hours have passed and it's time to work. Some people simply cannot sleep

7. Many thanks for this video 🌹

8. CBD gummy

9. I dozed off listening to this podcast

10. I made a romaine lettuce smoothie once and had to take a nap right after.

11. Not napping when I need it makes it harder for me to fall asleep at night.

12. Naps save lives. I spent the 3 years of Covid driving a semi over night from 9pm to 9am. I had a 10 hr run and a 12 hr window to complete it in, gave me when needed time to stop and keep us all safe. The naps I needed did not interfere with my sleep schedule. 😊

13. Sexual activity is the only exception to the rule…that sounds great 😍

14. I testify to the mindfulness meditation. It really works!

15. Being a caretaker… of an elderly dog, a nights sleep feels as distant as a new parent. Such is life. Sometimes we just need to get by. Wouldn’t trade a moment with her.

16. Fascinating! Thank you <3

17. 1. Exercise regularly.
    2. Avoid caffeine, nicotine, & alcohol after noon.
    3. High sugar, low fiber, high meat harm sleep
    4. Vitamin D improves sleep
    5. Hot shower before bed improves sleep

18. What about small amounts of light coming from devices in the room?

19. how to get a good night's sleep ? stop eating garbage, exercise and reduce stress. how to reduce stress ? check the next video. 🙂

20. Just finished studying the chapter about sleep in preparation to take my ACLM Board exam this year. This video was a nice recap. Thank you, Dr. G!

21. I use 0 caffeine, and i do cardio daily. I still need a 1mg melatonin to sleep by like 10pm

22. I refused sleeping pills when my doctor said he was going to prescribe them 3.5 years ago, whereupon he wrote a prescription for 3 items labeled in Japanese and said they were all to protect my intestines. A year and a half later, when I was renewing that prescription, the pharmacist mentioned that one was a sleeping pill called zolpidem. I said no to that, and she called my doctor to get permission for me to quit. Research turned up recommendations to quit slowly by tapering off. But knowing I took a sleeping pill is enough to prevent me from falling asleep. So tapering off meant zero sleep. I was told that I could possibly recover from zolpidem addiction a year and a half after quitting, having unknowingly taken zolpidem for a year and a half. For the first year and a half after quitting on average i could sleep twice a month, 2 or 3 hours at a crack. Now it's been over 2 years and I've slept once every 2 months over the past 7 months, about 3 hours each time. I'm whole-food OMAD vegan, work out with dumbbells, take antiaging supplements, have read How Not to Die, and have watched hundreds of Dr. Greger's videos. Instead of sleeping 7 hours a night, I do 12 hours awake in bed with my eyes closed, without which I would surely die. I was hoping for a very long life, but it looks like that has been stolen so a doctor could have a little laugh.

23. wow…….this was some interesting and good info as usual……however, anyone want to suggest how to deal with nocturia, you know, waking and having the urge to urininate as thats a sleep killer for me sadly……..and it happens even if I don't drink or eat anything many hours before I do to bed……….sadly (HELP!)……….

24. I have searched your website for info on parathyroid (especially hyperparathyroid) and can’t find anything. What does the research show regarding this? Are there lifestyle changes that can reverse this?

25. 👍 👍

26. The problem is the system was set up for men to sleep in cooler rooms which is the opposite for women at warmer room temperature due to hormonal differences, one being estrogen as is most systems to date. Women's body composition of more estrogen for period production means they require warmer as opposed to male colder temperatures for sleep for women it is 24 degrees Celsius for men its 20 degrees Celsius. Its almost as if women arent factored into the sleep hygiene system of science. Women have unique requirements different to men that are ignored by scientists which is why women are more likely to suffer from insomnia written off as over concerned when men prefer cooler sleeping conditions as their body contains testosterone as opposed to higher levels of estrogen in women. I would argue that in a world designed for men there needs greater awareness of the needs of women should not go silently dismissed but acknowledged as a real biological difference which requires accomodating for because otherwise women's health goes unchecked leading long term to sleep deprivation memory loss and possibly dementia all because the algorithm put the prototype model for sleep on the male model therefore fundamentally rejecting any women based model that is a fatal killer to the population that is woman. This fundamental flaw in science is the crux for maladies that need not occur and are preventable should scientific consensus be more open minded to considering not just studies designed for men but fundamentally for women, i advise the book "The invisible women" that describes today's model isn't set up for women it's designed for men and the fatal deaths as a result. My story on sleep is I do not want cold room I want warm room to sleep I cannot ever sleep before 3am because I have autism and sensory sensitivity to being too cold and the room temperature if there is a slight change in temperature from one room to the next because I have overload of senses which causes constant chronic stress. I spend 3 hours before I finally sleep because of this chronic overload of sensory processing and I have bought UV blocking blind to stop light entering but the draft from cracks in the walls keep me awake. I only sleep with the heater on 24 degrees because women's body fat composition is different to men science shows that women peak sleep is between 23-24 degrees Celsius whereas men is 20 degrees. If the room temperature is below 24 degrees I will be chronically permanently awake all night. Anyone wonder why yoga classes are warm with heated floors? It may be because women's bodies were designed to prefer warmer temperatures but every gym mainstream set up by men is like a freezing fridge BECAUSE IT WAS DESIGNED ON THE MALE MODEL NEVER ACCOMODATED FOR WOMEN whose bodies consistently prefer warmer temperatures to men. So imagine you are a man you find gym temperature normal it is anything but normal and natural to the woman's body that has higher levels of estrogen, it makes absolutely no sense to create a prototype gym which is faulty it does not suit the woman's bodies needs for warmth. This is why toxic masculinity is the root cause of this. The system is set up to be one size fits all based on man prototype for every industry (usually to fit a 40 year old overweight man- and you're telling me a woman who is slim and has more estrogen is supposed to not feel cold by being forced into an environment that is designed for a man? it simply does not exist for women today) how can society be so backward to believe that the right environment for an obese middle age man is going to be in any way tolerable for a woman when her bodies requirements are completely different. Its simply not going to work.

27. Listening to soothing, favourite music really helps.

28. Why force a woman who's body is higher in estrogen which requires warmer room temperatures to sleep in a room designed for man who prefers cold temperatures because he doesn't have the same body composition of hormones such as estrogen it's complete nonsense. Women never have wanted colder rooms, men haven't even considered that because the model for science based sleep is based on the prototype of man and man's needs it doesn't consider men have higher testosterone and nowhere near as much estrogen because their bodies aren't designed to have a period every month so of course man set up all kinds of sleeping science to fit his needs but that doesn't mean women are designed based on their hormone levels to tolerate cold rooms, this puts unnecessary stress on womans bodies as the estrogen requires warmth to have a healthy period. Why would you stress the woman's body so she's freezing and then she maybe loses her period because now the rooms cold for man she can no longer be healthy and sleep now because of this nonsense being repeated. Start representing woman sleep hygiene we all know far too well about men sleeping in fact it's been over stated beyond anything else it's insane this myth that colder rooms help sleep for women it is completely a lie because women have higher estrogen and if science cannot work this out it really is lost what else can I say?

29. I left the USA and moved to Portugal and in doing so now sleep better than I have in 20 years. I think I didn’t realize how much the sounds in my old neighborhood were waking me up, even though I practiced good sleep hygiene. I highly recommend yoga nidra for anyone experiencing chronic sleep problems. Skip all those supplements that are a waste of money. Ashwagonda and magnesium glycinate didn’t do much for me other than cause diarrhea and put a dent in my pocketbook.

30. This video because its not factoring in womens needs only men it in my mind would represent how not to age for men but women not really considered. Women have estrogen for periods require warm rooms to sleep the OPPOSITE of mens low estrogen high testosterone requirements for cold room Which here is being quoted as the default sleeping preference i
    I profoundly disagree with the premise of this video for my other comment explaining in detail why this video is outdated.

31. Ima pop a Xanax 😁

32. I sleep only 3 hours a day and not in a row. I have good hygeine – I only sleep in bed (or in a tent in the woods) I walk 14 hours a day at work and I walk 2 miles to and from work and hike on my days off. I NEVER AM SLEEPY. I consume no caffeine at all. I take vitamin D and melatonin everyday because I live in Alaska and its dark all day half the year. I was a lifelong insomniac and also served in the Army and that really impacted my sleep habits. I'm 61 and work in the medical field. Not overweight but I did have a pneumonectomy due to lung cancer as a non smoker. Parents had smoked 4-5 packs a day each and were also not very good at sleeping.

33. 💕

34. Do cold showers before bedtime hinder sleep?

35. Any mum knows that falling asleep to Harry Potter, The philosopher’s Stone is a sure fire cure for insomnia. I had that VHS on loop when my kids were little, not for them but for me. Best sleeps I ever had. Now I listen to Goodnight Moon Asmr, The Babblebrook series whenever I can’t sleep. I have tried no screen time after five P.m., natural lighting only in the evening, only going to bed when I’m tired (disaster!!) and melatonin (useful tool). I stopped ALL caffeine and sugar. One thing that used to help was warm milk with a drop of vanilla in it. Soy milk warmed up tastes too beany and doesn’t work. I live in the woods in Canada , so no traffic noise or gunshots or randy neighbours except for loons and coyotes. The studies say what they want to say but everyone has to find their own bedtime ritual.

36. My rule to sleep is to lay down. Takes 2 Minutes. Sometimes I want to read something or watch a Nutritionfacts or Neal Bernard Video/Potcast but I can't even make it to the 3rd sentence.
    Doesn't even matter where I lay down. Usually on the floor cause I try to make it through the video or the first site of a book

37. I'm pretty sure if you use broccoli as a pillow then your sleep tracker scores will be 150%.

38. Loving the animation!

39. Surprised to hear the conclusion about exercising before bedtime; IME, running at night most definitely interfere with falling asleep afterwards.

40. When you already do all these things and still have insomnia … depression sucks.

41. One thing that has helped me fall asleep better is to make sure I have some physical activity each day. If I cannot get out for a bicycle ride, I try to get 20-30 minutes on my elliptical.

42. I love this channel!

43. Try falling asleep with super loud tinnitus which never stops…..😣

44. for heavy coffee drinkers, shifting to tea may be enough to make a difference as tea has on average less caffeine and it has L-Theanine which counters/slows-down the impact of caffeine.

45. I have a cold shower before bed, somehow it relaxes me

46. …Starts @2:10

47. Can you read before sleep?

48. Cannabis tea has been known to knock me out all night long.

49. Creeping up to a million! Congrats Dr. And thank you

50. Well, I could achieve the last and final thing on that list of someone just gave me $500,000 so I could get a large plot of land, build a super insulated house in the middle of it and plant a very dense barrier of trees and undergrowth around the perimeter to block what sound I could.

    Everything else – done it and no help.

51. the tiniest amounts of light in a room can ruin your sleep-try wearing a sleep mask that blocks out all light-works wonders for me

52. That is an effective fundamental sleep hygiene consultation for the general public.

    Tried out for a couple weeks if your caregivers approve it.

53. What about sleep apnea for non overweight people?

54. My Mr. Rogers dvd works for me. He always puts me to sleep. Its a beautiful day (and night) in the neighborhood.

55. 1. Sobriety/No Smoking, Drugs, or Cos.Mods
    2. Sleep Nightly/Sun Daily, Sing/Pray, Hugs
    3. Citrus/Salt/Salad Greens, Sea Vegs/Berries
    4. Sinus Breathe/Walk, Climb, Swim, Dance
    5. Shower/Hygiene & Dental – Hydrate PH+
    6. Stress Management: Moral Inventory/Debts
    7. Sane Sex Conduct / 72hr fast only/LBFMI
    8. Service to Family/Animal Kindness, Charity
    9. Schedule/Plan: Work/Save, Inv/Surety, Off
    10. Self Def./Skillsets/Strength Train, F-Aide

56. Napping is an early symptoms of Alzheimer's

57. thanks.

58. for trying to fall asleep I recommend while lying in bed to stop all thought-audio and thought-images and try to feel and cause the blood to drain from the neuron cells in your brain- that works for me often. Sadly many people will not even recognize 'thought-audio" or "thought-images" in this extremely dim age, google d2bw for much more info.

59. SLOW DOWN. You go through the facts way too quickly.

60. I have 4 cats, several fish tanks going…drink coffee so I guess I have a problem.

61. I used to shovel snow right before bed (80 foot long driveway?) and go to sleep well enough, but wide awake up a couple hours later (drinking alcohol to go to sleep wakes you up the middle of the night too). My theory was the adrenals finally caught up just like taking a nap midday after getting exhausted. Walking etc. might not have any affect on sleep, but weight lifting and strenuous labor should be avoided in the hours before trying to sleep.

62. I have moderate to severe MECFS and I had insomnia for years which was making my daily live really difficult to manage. I had no quality of life at all. I managed to mostly stop the insomnia by understanding my sleep wave time, using ear plugs and an eye mask. I get in bed at 9pm latest and listen to a nice audiobook until I'm really sleepy. And the main game changer was having a nap at 1pm everyday. I give myself an hour to relax and sleep if my body wants to in complete darkness and quiet. It seems to have broken the adrenaline cycle as I call it. I was getting so tired in the afternoons that my body seemed to be pumping so much adrenaline to keep me going, which then meant I couldn't sleep at night

63. a contrast shower before bedtime (hot then cold, then hot, etc.) helped me a lot.
    Ending with hot water calms you down. Sidenote: ending your shower with cold water energizes and heats you up.

64. please god let me sleep today

65. I dont think he's mentioned cannabis. Cannabis disrupts REM sleep.

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