he got that doctors handwriting

I like to think of time spent just allowing your brain to process emotions and situations as "main story progression". It's only in this way that you move past being stuck and have the actual important realizations that make your life better.

"The stronger your desire is to sleep, the more it makes an indirect reference to you."

The story about vietnam is wild to me. "Hey want some weeds and clams?" "Nah bruh thats poor people food" "Sir your child is LITERALLY MALNOURISHED" Amazing how important our image of ourselves is

You immensely changed my life.

Dr.K timing and themes are absolutely surreal. Just as I was struggling with bedtime routine in some way

For a long time I've said "if I don't fall asleep listening to something, I'll never fall asleep because I'll be so full of thoughts" and this video is giving me a lot to chew on!

Interestingly. All the different professionals have told me to do the different things Dr K. was talking about before. They told me to go for daily walks, a walk at night, not be on my phone after 9, eat regularly, eat healthy, meditate etc etc etc. But they never explained *why it would work* or *how it worked*. They never made me realise why and how its harmful to just watching videos untill I'm too exhausted to stay awake. And never gave me tools to deal with the stress in a different way. I'm not able to do 4 hours of productivity in a day overall just yet, but im definitely going to try and get the first one or two hours of my day to be productive so I can start feeling that sense of accomplishment and hopefully my capacity will improve once my sleep improves!

You Sir are a beacon of hope. You gave me more answers than anyone I ever paid (or not) in my life. I wish you the best in life.

Lately I've noticed I feel better if I watch the sunset, it really helps make the brain understand night is coming

Oh man. As a chronic insomniac who also suffers from chronic depression and anxiety I relate to this so hard. I get so agitated when I’m just lying in bed, not sleeping and endlessly ruminating

My experience; you need to have something to look forward to. When feeling good it doesn’t matter how I eat or the hours I spend on a device so much..

00:00 🛌 Having a bedtime routine alone may not solve sleep problems, especially when stressed about sleep. 03:38 🔄 Sleep hygiene recommendations like a consistent bedtime and no device use before bed are often challenging to implement effectively. 06:10 🧠 Understanding the reticular activating system (RAS) is crucial for improving sleep. 07:48 📅 Revenge bedtime procrastination occurs when the mind feels the day is unproductive, hindering the ability to sleep. 10:32 🌅 Controlling the first four hours of the day can positively impact sleep by calming the frontal lobes. 11:15 📱 Excessive use of electronic devices suppresses emotions, leading to increased stress and difficulty falling asleep. 16:04 ⏰ Allocating one hour for unstructured mental activity, like walking or journaling, before bedtime helps manage emotions and improves sleep. 17:41 🍽 Dietary factors, such as a high-fat diet increasing orexin levels and high-carb diet decreasing orexin, play a role in wakefulness and motivation. 19:23 🍽 Be mindful of having high carbs for dinner, especially complex carbohydrates, as they provide a carbohydrate load that helps with sleep. 20:36 ☀ Engage your circadian rhythm by spending time outdoors, especially in the morning, to signal to your brain whether it's daytime or nighttime. 22:32 📱 Beware of bedtime procrastination with devices, particularly cell phones, which has increased significantly in recent years, affecting sleep patterns. 28:17 🛌 Remove access to devices, especially phones, from the bedroom to prevent bedtime procrastination and improve overall sleep hygiene.

I've had sleeping problems since I was a baby, never really went away. Doctors did tests on me and my brain doesn't really produce melatonin at night and my REM phases are completely fucked up. Basically you need around 5 REM sleep phases and I got 1 of 2 maybe, at the end of the night. I also had sleep paralysis back then and it was terrifying. I have tried every single thing; from meditation to dieting, journaling, walking around at night, excercise, all sorts of things. Eventually I got on medication and I still am. I take melatonin to fall asleep and seroquel to stay asleep and keep me from having sleep paralysis. It has changed my life around! I've been taking it for a few years now and my mental and physical health has never been better. Sleep is soooo goddamn important. I've never been depressed anymore ever since I started these meds. I have a life now that is not dependent on 5 hours of sleep 😂

I struggle with Bipolar disorder and I found sleeping 2 or 3 hours at a time helps with my insomnia.... My schedule is super whack, but thankfully I am self employed and can just work while I am awake.... I had tried everything for 3 years, sleep labs couldnt even help, no medication worked..... this has worked & it was just by me listening to myself and not taking advice from doctors who arent me

Waiting for part 2 of this video: How to create a wake-up routine to promote good sleep.

I feel so much relief this didnt give the same tired advice that has never helped me. Thank you for looking at this from other angles. For anyone reading this: if you struggle please consider a sleep study. There are more affordable ways to get them done now. Please get tested for sleep apnea!

The timing of this video is wild… last night I literally tried to pull one of my “sleep early wake up early to finish essay” thing and could not sleep and ended up sleeping in 😭

Everything he's describing summarizes why night shifts work so well for me, specifically. I can say with confidence that I found my footing in life because of how it provided an outlet for me to be productive with certain things where as with any other job I could not. I have since been able to retain more consistency in many areas of my life because it fulfills what I couldn't normally do during my days in retail. Not just sleep.

OMG, I've had bloody insomnia for 2+ years, and I'm so exhausted I just have no energy to be tired anymore. I've always had sleep issues, but it gets worse and worse. And then, I watched a video about sleep hygiene. And then, I started going to bed and waking up every day at the same time. For 3 weeks I went to bed 10pm and woke up 7am. And with these 3 weeks, I got even more exhausted. I didn't even know it is possible to be so exhausted that I got. Also, my perfect bedtime hygiene did not change the fact that I have ADHD and cPTSD, which makes me unable to sleep all night long. Yesterday, I went to bed at my scheduled sleep time and later woke up. I thought it was morning. Turned out I had slept 50 minutes. After waking up 5-6 more times and going to the bathroom 2 times, it was finally morning. But as I decided not to wake up at 7 today as I just couldn't cope with the idea of waking up so early, I slept till 9:30. And I feel much better today than during those awful "sleep hygiene" weeks. And my psychiatrist is trying to convince me that I just have such a personality that I feel tired all the time.

I'm supposed to wake up at 5 am to try and fix my sleep schedule for a new job, so of course I started watching this at 11:30 PM. This was actually super informative and probably just did a better job at helping me sleep and learn how to set up a sleep schedule/routine better than all of those "My 5 AM Wakeup Routine"/"My 9 PM Bedtime Routine to Wakeup at 5 AM" videos that have flooded my feed simply because I need help doing that. Understanding what to do is a lot more helpful than watching someone do something you want to do. Tonight might not have gone the way I wanted, but now I know what to do tomorrow that will help me with my goal better than just popping a melatonin and hoping it works. Thank you Dr. K!

Such great advice, sleeping has (luckily) never been an issue for me, but getting to bed has always been such a challenge. "Revenge bed time" is so real. As always, the quality and depth of these videos are simply too good!

A paradox that happens to me all the time is that if I try to go to sleep at the same time every day, even if I'm not stressed about tomorrow I'll start getting stressed that it's already past the time I'm supposed to go to sleep, so it's gonna fuck up my sleep schedule. And then that makes it even harder to fall asleep

Dr. K is always rocking it! Thank you for being here for us!

As a visual learner, I deeply appreciate the return of the iPad during videos. It helps me understand and retain the info significantly easier compared to videos that don't have it.

Yeah, sometimes it's more complex than sleep hygiene. I have had chronic insomnia since I was 3 years old (now 29 years old), and it has never once remitted despite medication, therapy, and better sleep habits.

I can agree with sleeping good at night if you do something during waking hours. Whenever I work a morning shift, I will usually be out by 10 pm or 11 pm on my own, but when I’m a late shift or closing shift, my body will want to stay up very late.

Over the last year or so I've removed all social media and undesirable content from my phone. I spend a lot of time on the bus and between activities thinking rather than scrolling and feel a lot more at peace than I used to, and I'm sleeping better. Easy to close my eyes when my head hits the pillow.

My biggest problem is that I *LOVE* nighttime. It's so quiet, the city skyline is just so beautiful, it's usually a much cooler temp, and it's when I just feel the most alive. I'm more cognitively "there" as it were. However, I have a job that needs me to be up early. It's very easy for me to stay up too late and totally throw off my sleep, or worse, just get none at all. I even tried forcing myself to sleep early for over a month, but I *hate* mornings. I was able to start waking up on time, but I never enjoyed it and it actually started making me hate my job. So now I just let myself stay up when the mood hits because I'm going to be miserable in the morning regardless.

I just feel that the constant battle for our attention by people or industries that capitalize on it is a losing battle because we based our lives on and around those distractions to a downward spiral for little to no gain.

This really snapped me out into reality. Thank you again as always Dr K.

So exciting to come back to Dr. K after a few years and find him still being genuine and helpful, great stuff

What a great idea for dealing with sleep hygiene and daytime procrastination together. I get tons of motivation when i find myself in two birds with one stone scenarios.

Dr. K always posts a video that matches what I'm dealing with or struggling at.

Sleep has been a struggle for me since high school. I will try this advice and update this comment after a few weeks. Thank you, Dr. K ❤ update: Staying productive in the first four hours of the day was a real challenge at first, but whenever I did it I found that it was way easier to fall asleep. I also started writing down whatever I was worried about on each day in my journal before I slept. At first I felt like there was no real difference. However, after a while of noting my anxious thoughts, I found that my mind was way calmer at night time. Definitely recommend these tips and really following through with them for a few weeks

What a timing dr K, I have been struggling with sleep and I found that managing emotions are crucial for sleep, it took me almost 4 years to figure that out. Gosh your videos are a blessing

Dr. K & the crew at it again with making a video exactly when I needed it. Thanks guys! 💚

falling asleep has been such a struggle for me, and this explains so many things to me, in ways that a lot of the current, popular wisdom doesn't. i look forward to putting these tips into practice. thank you for the timely advice!

absolutely amazing video, I hope I'm able to put it to good use. have been having issues with sleep deprivation, supressing emotions, and willpower all at once lately, so this is spot on. thank you dr k

Hey Dr. K really important question here but can you please make a video about your hair routine?

Damn wtf. Everyone said don't eat before bed, and here I was every day eating High carbs before bed and konking out cause it was the only thing that made me sleepy

hands down the most helpful video ive seen on this, been a problem for years

The way this clip is cut makes it sound like Dr. K is endorsing the strategy of looking at screens till we're zonked out - at least I see many people in the comments who took it that way. However, Dr. K's actual advice is very different. I recommend checking out the long video if you are curious.

This 100% maps to my experience. I need a productive day and to mentally unwind if I want to fall and stay asleep. I think part of the issue is that sometimes my brain has too much momentum and its hard to lay there with my eyes closed and not feel discomfort.

Incredibly, I learn something new each day with this guy. May your channel grow to 10 million subscribers with such good content!

That's actually a good video, didn't expect much from it but as someone who tries to manage impulses it actually hits the point really well.

I wonder what 18$ movie Dr. K. Fell asleep at 😂

It's always a good day when Dr. K uploads!

This is the best sleep video I've seen. Such good explanations about 4 tips. Thank you!!!

Much needed advice. I downloaded this to watch a few more times so I'll be better informed to implement these strategies. Thanks!

Babe wake up Dr K. just dropped 🔥

I've had this issue for the vast majority of my life. I sleep during night from pure exhaustion and I keep awake during the day using caffeine. I gave up trying to fix it a long time ago but now I'm going to give it another chance. Your way of bringing science and rational reasoning to the proposed solutions really helps to convince that this could work! It's not like I haven't heard take an hour walk every day before, I even heard that from a therapist. But when one suggestion doesn't fix the problem it's easy to lose faith in it and I end up not in control again.

This is actually really helpful for me and triggered me to set app times to get my horrific screen time down and away from distracting from emotions. thanks for share Dr K

Whatever you improved about this channel and the content you create seems to work extremely well. The last time I checked in, many many months ago, the uploads around that time didn't gain nearly as many views as the recent ones at the moment. Now I am even more excited to check everything that I missed 🌱 Congrats for reaching more people with this gift! 🎁💪

Thanks for this video, been struggling to fix my sleep for months

This was super helpful thank you I'm going to do this today.

Summary: 1. Get stuff done in the first 4 hours of the day. You want to feel somewhat accomplished/satisfied, so the reticular activating system doesn’t keep you awake 2. 1h with unstructured activity before bed to process emotions so they don’t keep you awake - NO DISTRACTION 3. Eat a high carb meal for dinner 4. Remove devices from near your bed (and don’t use them 1-2 hours before bed)

Thanks, it was extremely relatable and I hope your advice here finally will help me fix my sleeping schedule.

damn that was way more useful than any sleep tips video i have ever watched

Fantastic video. I think this connected a lot of dots for me. I'll try to implement these well. I took serious notes on this one lol.

OMG, you are a genius! Most sensible advice I ever heard!

I needed this soooooo much omg

thank you so much ❤

not only is the info great, the delivery is so effective 👍🏼

I don't go to bed at the same time every day, I use devices just before I go to bed and have no trouble falling asleep at all. What's my trick? Two things. The first part: go to bed when you're tired. I know this sounds incredibly simple, but most people don't do this. Most people either go to bed even though they're not tired at all, but because they think now is the right time to sleep, even though their body thinks otherwise. You can't force our body to be tired by flipping a switch, it's either tired or it's not, and if it's not, it sees no reason to sleep. On the other hand, many people are clearly tired, their eyes are small or maybe even burn slightly, their head hurts, they yawn, they literally fight to stay awake, but they don't go to bed. And why? It's too early, there's still work that needs to be done before tomorrow, they just want to finish that one task or continue watching the rest of their favorite show and so on. Even though their body is telling them that now is the right time to sleep, they ignore it because again, they think that their conscious mind is in control of this issue and they can tell their body when to sleep and when not to sleep, but that's not how it works. When your body says "time for bed", you need to go to bed.... Immediately. Not in half an hour to do some task. Forget what you just did and go to sleep. Part two: Don't keep yourself awake. Regardless of how well you sleep, there are two things that will keep you awake. Physical exercise and intense thinking. No one can sleep if their body or brain is constantly active. Lie down, stop moving, stay calm, breathe slowly. Now your body is ready. Then all you have to do is switch off your brain. Stop thinking about problems, stop making plans for tomorrow, stop going through lists or doing calculations. Do you know why bedtime stories are so effective with children? Because children stop thinking about anything else, their brains just focus on the story, and it's not much work for the brain, it's actually a boring task, so the brain keeps switching off until the child falls asleep. This also works for adults. Close your eyes and make up a story in your head. Imagine you live on a desert island, you travel through space, you live in the Middle Ages and you are a hunter in the forest. Whatever you can think of, and tell yourself the same story over and over again, night after night. Why? Because the repetition of the story makes the task boring, and doing a boring task allows your brain to relax. At the same time, the story keeps you from thinking about anything else, and that's the real key point.

I just discovered you again, I gotta say that my favorite joke you do is the strong accent person explaining something silly/ in a super happy positive tone

I follow Dr. K more for edutainment, because many of the issues are actually past me these days, but this one hit home. My sleep schedule is terrible, and those suggestions make sense and feel doable. I'll try them for sure.

Ironically i watched this while very sleepy and getting ready to bed and now im actively thinking about it and not sleepy. Thanks Dr K.

I took a page worth of notes on this, thank you Dr. K

I used to go to bed at 10 pm and woke up at 6 am when I was 12. The first thing I did when I woke up was to study for one hour and then start the day. Watching this video made me realize that I was really productive at the first 4 hours of my day. And falling asleep was never really a problem. I hope I can regain my long-lost self discipline, daily habits and sleep schedule. Thank you for the video.

This is so true, i have had several times ahen i wake up, amd i feel like a complete different person after building myself up the night nefore, i end up telling myself " where is that person that was all confident, and feeling unstoppable"

Interesting but insightful. Thank you Dr K. You deserve every bit of happiness, content and peace in your life for how much you help others.

Reflecting on this, it really does seem like all this would hold true for me. The only thing that doesn’t is mobile device usage at night. Anything is an adequate distraction, be it a book, a project, a chore, etc. My device usage is also usually reading as opposed to algorithmically presented content. But I think this goes back to your first point of having a productive day in the morning. If my brain hasn’t had something to do or think about, it wants to get something in before I sleep.

I can't thank you enough for your videos sir. You've really transformed my life completely. I've been watching your videos for a long time now and there has been a big positive change in my life.

Thank you Doctor K, It started with you and now I'm able to move on

Most of the time I’ll struggle to stay awake at around 6 pm but then once 10 pm comes around, I’m wide awake. I think it’s because the sun sets around 6 which tells my body to sleep and then when I don’t, my body goes into staying up mode

Dr K, it's like you know exactly what I need to hear every time.

So glad I discovered this channnel.

I went through high-school sleeping from 2am to 7am. It fell into a rhythm of being manageable most of the time and very unmanageable other days.

Thank you so much for this video, it helped me with addiction so much. I just installed a password on every app im addicted to and now i have this extra moment to this if i really need this. And now i can decide to spend my time or not. I needed this so much thank you

Yes! This is perfectly timed.😊

I don’t have problems sleeping and so many things you’re shared makes sense (I.e. I do painting in the evenings as an unstructured mental activity & I always do household chores within the first 4 hours of the day). I never rationalized why I did it but your video helps to identify good habits to reinforce this year, thank you!

It's great to listened to such stuff even when you don't have presented issues. What happened to me many times is that I had my own habits and routines that have worked for me very well but were considered unorthodox, unhealthy or bad. And people around me were constantly talking me out of my ways because they were taught and convinced what should and shouldn't be considered healthy. And because those were multiple people I interacted with on daily basis, and they guilt tripped me because "they are worried about me", at some point I gave up. And my life became worse. But if I knew why my ways are good, like it's explained in this video, I would not gave up to them because I would have arguments to tell them it's them who are wrong.

One thing I do with my phone is having it play a three hour calming sleep track at bedtime.. my algorithm has even caught on and starts queuing up such content as my bedtime approaches

Contributing other tips: • Earplugs for sound sensitive sleepers - pick something soft and comfortable and at as high a dB reduction rating as possible, soft counter to watching videos • Eyemask - to block out light, pick something you will love using to act as a useful soft counter to increase device use friction • Comfort - temperature, mattress, blankets, a teddy bear, some gentle stretching to relax

I wake up after four hours like clockwork. Get up and drink a cup of caffeinated coffee, do my office screen-time for an hour, then go back to sleep like a baby for another three hours and get back up like clockwork. The joys of having both autism and ADHD.

As adhd with no medicine it's so hard falling asleep sometimes 😂

Everyone's issues regarding sleep are so different and so individual and there's no one way to do something and sometimes you need 5 ways to do it but I can tell you, as someone who teaches breathwork, Doing particular breathing exercises before sleep will dramatically enhance the likelihood that you will fall asleep and also the quality of sleep

This video is actually revolutionary. As an addiction psychiatrist, Dr. K should understand that for people who are starting from level 0 and want to become Gigachads at sleep, there is a process to change. I believe there needs to be a "neuroscience of change" video. Thanks

that's very interesting. I personally usually _don't_ have trouble sleeping, despite adhd, but I noticed that it may have to do with me using yellow light lightbulbs - my brother uses bright white ones, and that kind of light wakes me up

Respect and thanks.

Andrew Huberman, a neuroscience professor at Stanford, mentioned in his podcast that there are specific neurons behind your eyes that can actually distinguish the blue and yellow hues of the sky at dusk. It will actually help set your circadian rhythm. It would be awesome to one day hear these two talk to eachother

Just the video I needed, been sleep deprived for a week now!

Another comment mentioned that this is revolutionary stuff, and I agree. I've heard the sleep hygiene mantra over and over, and I've been trying to nail down if it's a lack of exercise, bad lighting, devices, caffeine, etc. While those almost certainly contribute, I think you're spot-on that the content of the day is the primary factor: whether I *actually believe* in my heart (well, brain) that my day is over, I did good work, and I didn't waste away doing fuck-all. It makes sense from an evolutionary perspective too. If you have unfinished work, that could have been life-threatening for ancient humans. This is an important message, thanks for the deep dive.

my best sleep technique so far is listening to podcasts an hour before bed so im not stressing about my life. then when i go to bed i listen to a podcast ive already heard so my brain isnt trying to stay awake to figure something out. i feel like i slept better with rain sounds than voices.

Thanks for this great video! Lots of good information and some of those tips I have used from watching your earliee videos. What comes to eating carbs: For me as type-1 diabetic, I have to limit my carbs close to bedtime, because it fucks up my sleep and makes my dawn phenomenom way more glucose increasing than if I do intermittent fasting and eat most of my carbs in the early hours of IF schedule.

How the hell did you know that I need this JUST NOW???? (when my sleep schedule strayed to falling asleep at 4 am)

Thanks!

I didn't expect it to veer into understanding suicide as a vehicle for understanding sleep procrastination via smartphones, but this was a particularly spectacular presentation Dr K, thanks for everything you do but this video in particular. Really insightful, and the transparency around which advice is data-driven and which is experience-driven is appreciated

Andrew Huberman explained the neuroscience of sleep basically and recommended something like at least 30 minutes direct sunlight in the morning and one hour of darkness at night. He goes in depth about why. Unsure about going outside at dark but it makes sense. We should also wall barefoot on the earth from what I've heard