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.
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I found drinking warm herbal tea before bed helps a lot, in case anyone else don’t wanna drink milk.
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.
Greetings,
My name is Snehil, and I’m watching your videos from India. Since the pandemic began, I’ve been through a lot, but over the past year, I’ve been focusing on improving myself. Your videos, along with those of Dr. Andrew Huberman, have greatly helped my mental health. Thank you for sharing your knowledge free of charge. I now feel more capable of managing my challenges independently.
Best regards,
Snehil Singh
What would you recommend for someone who wakes up after about 2 hours of sleep, can’t go back to sleep, and has to get uo and then proceeds to snacking? What can that person do rather than snacking?
SLEEP NATURAL CAPSULES OF PLANET AYURVEDA ARE VERY HELPFUL IN STRESS, ANXIETY FATIGUE, AND INABILITY TO SLEEP
Wow that’s awesome & good to know bout this for real but I’m going to try this out see what happens
ALANA SLAYS LIKE ALWAYS 😇 😇😇
What are you up to Thanksgiving?
❤
Thanks ❤good video
Thank you, 😊.
Sleeping and sex in the same bed might confuse my brain 😂
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Thank you so much for these great tips. So many people are struggling with sleep issues and this is a great video for them to watch.
Thank you, God bless you
This video has helped me so much on my mental health journey. Thank you! Sleep well my friends !
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 ❤❤❤
For me, it was realising just how caffeine sensitive I am. Imagined a cup of tea in the morning couldn’t possibly impact and it took cutting out to see the magnitude
My brain won’t shut down long enough on all the negative thoughts totally debilitating. I can’t remember the last time I slept. I feel like I’m losing my mind. I can’t even think straight. I’ve tried everything nothing helps.😢
"No more tossing and turning at night—Calm Easy Capsules is a lifesaver."
Just find an interesting video that engages your mind. Actively resist paying any attention to it. you will fàll asleep
That’s a lot of good info. Ariosto, I will use it
What a roast of those poor archaeologists 😂
Great tips! I listen to the "sleep with me" podcast. Its 100% effective for me. Like your archeologists show, it is slow and intentionally boring. I never make itnpast yhr forst 15-20minutes. It slows and distracts my brain and puts me to sleep every time. Thanks gor all 10 tips. I fond them very useful.
I will definitely try that warm
Ugh, I can’t go to sleep on time, and I keep waking up at 2 am in the morning…. I have a voice im my head that won’t shut up. I hate cold weather, prefer the warm weather. Wish I could ditch the phone, stay off internet. I think I eat too much too.
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.
Those british guys took that personally 😂
Snap! I listen to Time Team when I can’t sleep 😅
Watching this at 4am 😢
"I tried many health apps, but bevel.health is the best. It helped me understand my daily habits and feel more energetic!"
This is great I have problems with sleeping good
I love your content! Btw why do you wear an outside jacket while filming😅
Love finding this info, thanks!
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.
This is comedy gold😂😂😂😂
DuBuque Extensions
Ahhhh!!!! How can you say that?! There’s geophys involved. Swooon! Find me a pint of ale stat! 😂
How do I train my husband to stop snoring so I can get to sleep?
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 …
Please. Give us SOMETHING for night shift workers. I have not slept right for 15 years.
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.
21489 Isabella Tunnel
We are still watching this on 2024 💀
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.
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
Morning exercise works wonders
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
https://youtu.be/dhIniB7YzYI
Love these tips in promoting the best sleep possible!