6 Ways To Cure Insomnia Naturally

If you suffer from insomnia, you may be surprised to know that sleep physicians are increasingly recommending natural forms of treatment. Medications are often used as a last resort. So in this video, sleep expert Dr. Michael Breus explains some of the best ways to treat insomnia naturally. And the best part is that these natural treatments, like cognitive behavioral therapy for insomnia, are proven to be MORE effective than medication and they are lifelong changes.

0:00 Natural Cures for Insomnia
1:00 Sleep Hygiene
3:33 Stimulus Control
4:06 Sleep Restriction
5:24 Relaxation Techniques
7:06 CBT-I
8:26 Circadian Re-entrainment
10:38 A Practical Approach

😴Michael Breus, Ph.D., is a double board-certified clinical psychologist and sleep expert. He's been in practice since 1999 and helped thousands of patients improve their sleep. Dr. Breus has written five books on sleep and conducted over 1,000 interviews to the press and public.

#cognitivebehavioraltherapy #insomnia #sleepbetter

[samuelrodrigues]

I suffer from insomnia for a long time, tried everything.. i can tell u guys the nap became my ally.. when i have a nap during the day, i lie down practically at the same.time, not feeling destroyed and have better quality sleep.. the days i dont nap, i, believe it or not, take longer to fall asleep as i am so exhausted and anxious that i wont rest well.. cycle continues

[HerbalRemedies]

Such helpful tips! Natural solutions are always the best for insomnia. Can't wait to try these!

[samirarem]

I suffered from chronic insomnia for 3 years and tried everything until I discovered CBT-I 2 months ago. Before, I slept 2 to 4 hours a night, now the average is 6.5 hours with 1 hour more or less. Now I feel much healthier.

[iLLWiLLx]

Fact of the matter is medical science hasn’t solved insomnia. They have all these ideas and medication and none of it works for most of us. I wake up in the middle of the night with my heart wanting to explode out of my chest and I also don’t think I get any real deep sleep throughout the night even if I think I slept most of 8-10 hours. Some nights I wake up a bunch of times. Have tried medication, CBTI and a bunch of other things and nothing works

[saras]

Finally someone who makes an instructive video with clear explanation

[martaperez]

I have suffered from insomnia for more than 20 yrs I practiced the CBT in the past sleep hygiene is part of my routine the breathing 478 is helpful when I wake up in the middle of the night i still need my reading though have a. kindle to prevent any lights in my bedroom

[deelicious]

I fall asleep under 10 minutes. Wake up during REM and am awake for 30- 90 minutes. I have and continue to do all the things you mentioned. I find valerian root and listening to an audiobook helps me eventually get more sleep until I hit REM again.

[brianw.]

Awesome tips! I love meditating when I can't sleep and CBTI is King!

[chrisspringer]

I just started CBTI and I practice breathing from my diaphragm when I cannot sleep. It helps me focus on something besides not sleeping.

[aussiegirl-jxnj]

I have found qigong fairly helpful for falling asleep. Lee Holden's "Qigong for Peace" works for me. I do have to read for a while though, it makes me sleepy. We are all different.

[kellys]

Thank you so much for such great help.

[nishchala]

Please prepare content on short sleepers like me who just can't sleep for more than 5 hours.For example, I sleep at 9.30 pm and can't be in bed after 230 am or maximum 3 am.

[julbears]

You described a technique called "diaphragmatic breathing"; I'd just like to say that all breathing is diaphragmatic breathing - unless you are someone who has a machine breathing for them like Christopher Reeves. I'm sure that's not new info to you. Of course, we have some agency over allowing the breath to fill the lower lungs and thus the diaphragm moves the viscera downwards & the belly expands, and we can reset paradoxical breathing. just my two cents. Thank you for your many good ideas! I'm a fan.

[wsking]

My tips: eat early at 5pm and take double melatonin at 6:30 or 7. Get the dishes done and the house tidied and bed turned down then too. Put everything you need for tomorrow at your Launch Pad. Set out tomorrow's clothes. Hot bath, and bed by 9. Get up at 5. Just get up and get outside into the dawn. I found an 8 hour recording of just rain that helps me too. No thunder! Years living on a boat as a teenager makes me very worried about thunder cracks because lightning might hit the mast! And I always worry that the babies might wake up, so I sleep with one ear open. Only see and hear happy, glad things after dinner. No news. No Trump. Meditation and soak in purity and divinity! Rest in the Everlasting Arms. Sweet Dreams!.

[lindaknuckles]

Melatonin useage needs to be used infrequently do to a possible retinal detachment due to eye movements that can be a bit much while taking that supplement. ✌

[Eddieash-ws]

I have been using Dr. Breus' book and techniques as well as the Sleep Reset app for a year now. I am a physician and on call at the hospital every 3-4 nights so have fragmented sleep and the need to be fully awake in the middle of the night when on call in the operating room. I have found relaxation techniques, no incompetent Kamala or demented Biden news at night, and good sleep hygiene can all make a difference.

[michelle-fhdu]

I already have sleep deprivation not napping does not work for me. Maybe for people taking long naps but a ten minute makes no difference for night time sleeping

[kmmcu]

Couldn’t nap if I tried! If I could get 6 hours sleep!!! Cured!!!

[angelaholinka]

Reduce caffeine! I dont drink any caffinated drinks after noon. We eat mostt nights around 5:00. Llghter meals are great! Reduce stress!!! Still working on getting more exercise.

[MetaverseAdventures]

These are good tips, but there are 2 very big ones missing from my perspective and shockingly not a single Dr. I ever consulted with over decades mentioned yet were the key for me.

The first and by far and away the biggest one for me and I am sure many others is good gut health. If your gut biome is not healthy, ALL other sleep cures will be utterly ineffective. The gut plays a large role in hormones and neurotransmitters and if the gut biome is off, sleep will be off and maybe even hopeless. Learning about your gut biome and how to foster a healthy one will make a massive difference to the point that many other cures here will not even be needed as you will be so drowsy you cannot even stay up.

The second is high glutamate foods as glutamate is an excitor of the brain and thus if you eat something even at 6pm that is high in glutamate, expect to be hyper, anxious and totally unable to sleep till early hours of the morning. Not all are sensitive to glutamate so this one applies to less people, but it is worth noting what you ate and how you slept to see if you have any sensitivities. High histamine foods can also mess up your sleep for some so if you are wired in bed for no reason, inspect your food.

I am 51 and along with getting consistent morning Sun, the above tips have cured my decades of insomnia and today I sleep like a dang baby. I am truly shocked as to how well I sleep, how naturally drowsy I get and how well I stay asleep all night. The minute I get lazy on my gut biome health routines I will notice my sleep quality will crash. Still cannot believe most Drs are not talking more about the gut biome. Maybe this channel will get plugged in as the research is very clear on the matter and I suspect MANY of you who cannot sleep have poor gut health and have no idea it is even a factor.