Sleep Hygiene: Train Your Brain to Fall Asleep and Sleep Better
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Sleep hygiene is an essential mental health skill.
When my clients come in for treatment for some of their challenges like depression, anxiety, or relational problems, one of the most common associated problems that they have is difficulty sleeping. This shows up as having a hard time falling asleep, staying asleep, or just feeling tired all the time. Getting enough quality sleep can make your brain function much better. You’ll be better at solving problems and feel more self-control. In this video we’re going to talk about how to train your brain to sleep well. This is called sleep hygiene
Sleep is essential for good mental health. Lack of sleep can actually cause mental illness. Research is showing that one of the most effective ways to treat depression is by helping people improve the quality and quantity of their sleep. One study of people with depression found that after resolving their insomnia, 87 percent of them experienced major improvements in their depression, and their depression symptoms disappeared after eight weeks of good sleep. https://www.nytimes.com/2013/11/19/health/treating-insomnia-to-heal-depression.html
So how do we improve our ability to get sleep? We can train our brains to sleep better. Sleep hygiene means going through a routine that trains your body to know when to sleep. Like a muscle that strengthens with practice, sleeping well is a skill we can develop. Here are some essential skills to develop better sleep.
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Therapy in a Nutshell, LLC, and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.
About Me:
I’m Emma McAdam. I’m a licensed Marriage and Family Therapist, and I have worked in various settings of change and growth since 2004. My experience includes juvenile corrections, adventure therapy programs, wilderness therapy programs, an eating disorder treatment center, a residential treatment center, and I currently work in an outpatient therapy clinic.
In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life’s direction.
And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe
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ALANA SLAYS LIKE ALWAYS 😇 😇😇
I think I just discovered for myself that my microfiber sheets were causing sleep disturbances. I mean no matter what I did, nothing worked. I watched hundreds of videos, read plenty of articles and NIH studies. But this one change, changing from microfiber sheets to 100% cotton made a dramatic difference in sleep quality. My guess is the toxic chemicals they use to make that cheap plastic was harming me, and disrupting REM sleep. I only found out because sleeping on my awkward couch was oddly better than sleeping on my serta king mattress with memory foam padding. Didn’t make sense at first. I skimped on cheap sheets. Never again. I don’t care what the cost is for organic, I’ll never sleep on poison another day in my life. Hope someone reads this and finds the information as useful as I did.
I have been suffering from sleep paralysis. I have this constant fear that something bad is going to happen to me. I am just so tired of feeling scared all of the time. I do notice my heart rate is always up when trying to sleep. When I take naps it triggers my sleep paralysis a lot more. I have never really been able to take naps even when I was a kid. During naps I would always jump up with a quick heart rate scared. I will try to practice sleep hygiene I just never knew why I felt this way. I have dealt with trauma as a kid and i’m not sure if maybe that has an effect to the way I am afraid today. I do exercise and I always have that seems to help a little.
Great tips on improving sleep hygiene! Establishing a consistent routine helps train your brain for better sleep. Pairing that with a clean, healthy environment makes a huge difference. Using Sterloc’s non-toxic sanitizer before bedtime is a great way to ensure your bedroom is germ-free, creating the perfect environment for restful sleep. A sanitized space can help ease the mind and contribute to a more peaceful night’s rest.
Just find an interesting video that engages your mind. Actively resist paying any attention to it. you will fàll asleep
How do I train my husband to stop snoring so I can get to sleep?
What about those of us who work two different shifts? How do we get a balance? I work from 6:30 am to 3:00 pm and from 2:00 pm to 10:30 pm alternately. Please help as the two different shifts mess with my sleeping.
I really and truly appreciate the way you speak to the methods of how to coop with sleep I have problems thinking too much about life and where I want to be and how I want to help does I truly love and care for and when am not able to do this I stress a lot, but listening to you I try my very best to listen to you a lot so thank you ❤❤❤
Share more mental health topics and research
What are you up to Thanksgiving?
ASMR is my bestie
Morning exercise works wonders
SLEEP NATURAL CAPSULES OF PLANET AYURVEDA ARE VERY HELPFUL IN STRESS, ANXIETY FATIGUE, AND INABILITY TO SLEEP
Ahhhh!!!! How can you say that?! There’s geophys involved. Swooon! Find me a pint of ale stat! 😂
Idk why I go to bed at 9:00 pm and my body treats it like a 3 hour nap even when the lights are off
Improving sleep hygiene is key to better rest and overall health. The video "Sleep Hygiene: Train Your Brain to Fall Asleep and Sleep Better" offers great tips. Incorporating practices like regular hand cleaning with Sterloc HOCl hand sanitizer before bed can enhance your sleep environment, reducing germs and promoting a sense of cleanliness and relaxation, which can help you fall asleep more easily.
Sleeping and sex in the same bed might confuse my brain 😂
This is great I have problems with sleeping good
Watching this at 4am 😢
Thanks ❤good video
this video is super helpful for me
Decent info. Little #Contradictory.
Says she falls asleep with a TV show but says to avoid screen light. 🤦♂️🤷♂️👍
I adore the Sleep Strips from Rune Organics. They’ve become an essential part of my nightly routine. I wake up feeling refreshed and ready to conquer the day. Thanks for your videos btw!
Snap! I listen to Time Team when I can’t sleep 😅
https://youtu.be/dhIniB7YzYI
I found drinking warm herbal tea before bed helps a lot, in case anyone else don’t wanna drink milk.
DuBuque Extensions
Laughing is the best medicine #shorts #motivation #laugh
https://youtube.com/shorts/qpRCIAa_I7g?feature=share
My biggest tip for phone use. Plug it in accross your room on a stand or dresser so you can’t even reach it unless you got up and walk all the way to the other side. I usally do this right before getting in bed so it is not a full hour but it won’t distract me from sleeping.
That’s a lot of good info. Ariosto, I will use it
Please. Give us SOMETHING for night shift workers. I have not slept right for 15 years.
Wow that’s awesome & good to know bout this for real but I’m going to try this out see what happens
What a roast of those poor archaeologists 😂
the time team slander 😭😭 tbh i get it though. i tend to watch them in the evenings because they’re interesting but, like you said, so slow
So, can anyone recommend some boring audiobooks?
Thank you, God bless you
Good video, but there’s nothing specific here. I recommend everyone to find the book called Forbidden Sleep Secrets. You’ll be shocked by the secret sleep techniques it contains. It improved my life drastically
I think calm book is kind of nonsense because book can’t really calm your mind down if you are really intaking something, either it is a professional book or a fiction/tale, it is supposed to make your mind kind of active.
Is that a Samurai Turtles Figure in the back :O , also great video :’)
Well my biggest problem is if I get good sleep 2 days in a row there’s no way I can fall sleep again before 2am next day😂
Most sleep 💤 😴 experts aren’t aware that fasting is amazingly effective at improving the quality of sleep😴 its even effective if going through major stress events such as divorce, separation, hostility, death of a family member or friend etc …
I will definitely try that warm
I’m inspired by the depth and impact of this material. A book with akin themes provided a significant shift in my personal and intellectual perspective. "Better Sleep Better Life" by William Brook
This is comedy gold😂😂😂😂
21489 Isabella Tunnel
Love finding this info, thanks!
Thank you. I have CKD stage 4, so it’s a little more complicated, but I’m fine. I’ve been at stage 4 for 8 years with no symptoms, other than mild insomnia.
I love your content! Btw why do you wear an outside jacket while filming😅
We are still watching this on 2024 💀
What I can’t sleep I know why I drink soda 🤦🏼♀️