Proven Sleep Tips | How to Fall Asleep Faster | Doctor Mike

Hey, guys! Today’s video, sponsored by Cotton Incorporated, is all about how you can get the best night’s sleep of your life aka some awesome sleep hacks!

Many of you have been asking since the channel began for me to make a video that helps you fall asleep and stay asleep. Insomnia is a huge problem and I totally understand that. There are also a ton of how to fall asleep faster or how to stay asleep videos out there but I feel too many of them are not evidence-based nor even really expert based.

These sleep routine tips and bedroom hacks, including swapping out synthetic for cotton sheets, will help you get the ZZZZZs you need to take on the day; and the best part is that the power to improve your sleep and beat your insomnia is right in your hands!

Just so you know I can talk about sleep for hours so if there is a specific question of yours on sleep that has been left unanswered please jump into the comments section and I will do my best to respond right there or in my monthly responding to comments video!

If you have a topic you would like for me to create a dedicated video on, please let me know because I take your requests seriously. We will be back with more Medical Drama Review Series in a couple of weeks so please submit more names of shows/episodes you'd like for me to watch. Love you all!

- Doctor Mike Varshavski

Let’s connect:

Sources for further reading:

** The information in this video is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images, and information, contained in this video is for general information purposes only and does not replace a consultation with your doctor.

Music by:

Lakey Inspired

Pryces

[dayatemywallet]

Me all day: *so tired and can’t wait to sleep*

Me when night falls: *WIDE AWAKE*

[nickcholakov]

1. Exercise
2. Diet
- avoid eating too close to bedtime
- avoid spicy & overly saturated foods
- alcohol tampers sleeping quality
3. Naps
- decrease sleepiness
- makes it harder to fall asleep at night
4. Caffeine
- approx. half-life of 6 hours
- it can take up to 12 hours to be fully eliminated out of your system
- diuretic: dehydrates you
- get your "coffee fix" before lunch


Evening Planning for Good Sleep
1. Dim your lights
2. Decrease Blue light
- tampers melatonin levels
3. Cool down your room
4. Get Cotton Sheets (Video sponsor)

Bedtime
1. Pitch black (Eliminate All light)
2. Turn ON "Do Not Disturb" on your phone
3. Boot pets from bed
4. If after 15 min still restless, get out of bed
- do something relaxing
- try and go back to sleep after 15 minutes

7-9 hours of per night on average

QQC:
Quantity
Quality
Consistency
- going to sleep at the same time every night

[Rome]

Me: *Puts alarm for a 30 minute nap*

Also me: *wakes up 8 hours later*

[robbenog]

Doctor: get some 7 to 9 hrs of sleep
Schools: let me introduce ourselves

[rukitlas]

Morning: *sleep has entered the chat*

Night: *sleep has left the chat*

[budyee-haw]

He says get off your phone... I’m on my phone trying to find a way to fall asleep

[vanjavasiljkovic]

I could listen to this guy for hours . Amazing how well spoken he is and how educational and understandable these videos are. We need more doctors like this. If i would know him in person I would probably lose sleep because I would always want to know more :)

[thesleepingchannel]

The tips are great. Also, try having a routine the last 30 minutes before going to sleep such as putting the phone down, turning off the computer and getting some water. Your routine can vary, but doing this every day will let your mind and body know it's time to fall asleep. Soothing sleeping music can also calm down your brain from overthinking and relax your senses into sleep.

[dherlenegutierrez]

That moment you wish Doctor Mike would post more videos but also understand he is saving lives and doesn't have too much time :(

[brookeknight]

Me at 3 am on my phone while eating chocolate trying to figure out how to fall asleep 😂

[rayna]

“Make your room cool... and I’m not talking decorations” 😂😂

[riveriseverywhere]

"don't use eletronics near your bedtime"
Me: **cries in "It's 1AM and I'm trying to sleep"**

[foolishfool]

"You want to avoid eating close to bedtime."
Me, watching this at 2AM with a bowl of ice cream:

[michellesquidy]

Great mix of humor and science. Thank you Dr.Mike

[Gayhan-]

I am a sleep technologist/therapist and I approve this video

[alexismarquez]

LOVE THIS VIDEO :) I'VE WORKED SO HARD SINCE I WAS 21 YRS OLD. MOREOVER, I STUDIED SO HARD. DR. MIKE'S VIDEO IS HELPING ME TO SLEEP EARLIER AND TO FEEL FULLY RELAXED. I'VE ALWAYS BEEN SO DETERMINED IN LIFE. THANKS FOR THIS VIDEO. I'M GAINING INFORMATION IN ENJOYING LIFE MORE.

[chaitalydas]

"Make your room cool"

Me :👁👄👁

"I'm not talking about decoration"

Me : oh.

[lj]

15-30min naps... my naps are like 2-4 hours lol

[trippierainbow]

Taking notes while watching this on my phone @12:00am with my dog in the bed. ahh yess 👌🏾😤 good job to me

[magicaldes]

Night Time in a nutshell
Stumic: Get up i’m hungry
Mouth: Get up i’m thirsty
Brain: Get up i’m bored (starts thinking random stuff keeping you up)
You: SHUT UP IM TRYING TO SLEEP!!!