Fall Asleep in 2 MINUTES: Doctor Explains

Learn how to fall asleep quickly with 4 proven sleep tricks.

0:00 Intro
0:22 Prep Your Environment
1:22 Progressive Muscle Relaxation
3:12 Body Scan Meditation
4:04 Box Breathing
4:55 Diaphragmatic Breathing
6:00 Boring Yourself
6:45 Cognitive Shuffling
8:36 Insomnia

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Mail: PO Box 1, 119 Spadina Ave, Toronto ON, Canada, M5T2T2

See you in the next video!
~ Siobhan (Violin MD) ~

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📚 Helpful Links

[JoanOfArgghh]

When I had insomnia years ago, I decided to get up, get out of bed, and do house chores every time it happened. I would tell myself that the bedchamber would NOT become my torture chamber.
Pretty soon, my body decided it didn't like doing housework at 2a.m. and stopped waking me up. Our mind and body are very trainable!

[that-lux-runner]

Love how you adapted your voice to the video's purpose. It was not your usual upbeat way of speaking. Very strategic 😴😴😴

[Sasharella]

My psychologist taught me the diaphragm breathing technique because my anxiety was so bad and omg it works so well. I instantly feel so calm.

[TheThunderStrikes]

It has just started dawning on me that Siobhan’s voice is really suited for ASMR or guided meditation

[janettefrazier]

I learned a technique that has worked for me for months now since I learned it. Focusing on my breath through my nose, breathing in, in my mind, saying “reee” then exhaling through my nose, saying in my mind, “laaax” I typically only have to do this for a few minutes and I’m asleep.😴

[Potter]

My go to for insomnia was learning to do Psalms and Prayer in sign language during the day and then on nights where I have trouble falling asleep I go over the motions in my head over and over until I fall asleep. Works great for me.

[squarebarrel]

I’ve had insomnia for years. I finally saw a doctor about it and I found I have a severe case of sleep apnea. My doctor even questioned how I even managed any sleep at all. I went from like 75 episodes a night down to about 5. I still have issues with sleep but what helps me is routine. If I feel tired I don’t force myself to stay awake. Shutting down helps.

[seraphim]

I've always had trouble sleeping, but after walking 30 minutes outside every day after I wake up, my sleep quality has drastically improved. I still take awhile to fall asleep, so I will try these techniques, thank you!

[candor-and-moxie]

I witnessed the blood pressure lowering effects of diaphragmatic breathing while getting an iron infusion. At first, the infusion was dripping pretty slowly. Just by "belly breathing" with the long exhale, I watched the drip speed up significantly. It was amazing! My doctor told me that when you have an IV that isn't rate limited, just open, the only things that affect the speed of the drip (given a constant environment) are blood pressure (higher blood pressure resists the infusion) and height of the bag (increases pressure of the infusion).

[katie-kbqd]

Was not expecting most of these to actually be techniques my therapist gave me to getting out of major anxiety attacks or subsiding an incoming/end of a panic attack. Box and diaphragm breathing are insanely calming for me and usually can get me out of a panic attack before it can truly set in

[trishemerald]

Thank you for telling people to get out of bed if they can't sleep after about a half hour! So many doctors - even hospitals - overlook this. It's basic learning theory (psych here). Cheers from Ottawa.

[beccalynn]

I had severe insomnia after I gave birth and nothing helped me except for a weighted blanket! It’s so comforting and it signals my body to fall asleep

[klove]

This video has helped me immensely. My sleep quality has improved significantly. I can’t thank you enough.

[cuteprincess]

Perfect timing. Currently in my 3rd trimester, and this insomnia has been kicking my butt!

[salvadoroliveira]

Hi Dr. Deshauer, good to listen to you again! Did you know that your voice is very unique? I can recognize your voice in seconds. I hope you and Dr. Mark are healthy and happy!❤❤❤

[_Gundy_]

The trick that works for me has always been to try and stay awake. For some reason it works for me.

[IamAllanC]

I've started using a variation of the Military method.

I put on my CPAP/BIPAP mask.
Close my eyes. Think of my "memory room". It's a round room, with card catalogues around the outside, and a round table inside. I go around, close the open drawers I used - memories new and old, etc. Turn off lights. Then I close the door, and I start thinking "do not think" over and over.

I can usually fall asleep in under 20 minutes.

[Rainbowofthefallen]

Just commenting for the algorithm 💙❤️🧡

[rekhashome]

This is Yoga Nidra- a yogic way to relax. Works for me every time. Lots of great videos for this on YouTube.

[maryn]

I have way too much stress to fall asleep, I almost never have a goodnight sleep and it's been like that for years. I think I should finally see a doctor about it, I can't keep a job with how unpredictable my sleep schedule has been. It's ruined my life, I have certainly noticed how poor my memory has become... I used to be very sharp when I was much younger! Oh, how I miss those days... I pray I am able to regain some sense of control in my life again by getting a grip on my sleeping habits, once and for all.