Ahh yes, I will watch this video instead of getting to sleep at a timely manner. It will surely help me fix my sleep schedule.

KZfaq algorithm: serves this at 4am in every time zone

Dr K is doing so much for the world. Respect to this king for real.

I found that oversleeping was the main cause I was tired and had difficulty waking up. The more times you roll over and fall back asleep the more tired you get. Really paradoxical

Dr. K: “You can’t sleep for 24 hours straight” Chat: “I have before” Dr. K: “You’re ill” 💀

I wonder how many people heard "No screens 2 hours before bed" and went, "Nah, next suggestion". Deep down I know this is my problem but I don't know if I'm willing to fix it even though I've had bags under my eyes for years and abuse caffeine like an addict.

Honestly for me i think its that somehow i have conditioned myself that daytime means work, and nighttime means fun. So whenever i can i stay up at night for the fun-time. When i have a "normal" sleeping rhythm this means i sleep my 8hours then i go to work for 8hours, i do chores when i get home and then i go to sleep. When i have the abnormal rhythm i sleep throughout the day, and i play games all night, watch anime, talk with people, meet people, etc i do fun stuff. Whenever i try to do the fun-things during the day i feel extremely uncomfortable. I feel anxious, i feel restless, i feel just "wrong". I feel tired although i slept enough and nothing really brings me joy, it just feels like im forcing myself to do it because im wasting time otherwise. But as soon as it gets dark outside i get really creative, i start to draw, etc. Honestly when i have days off like now, for the first few days i tried to keep up my normal rhythm of the day and somehow i was just pacing around my apartment cleaning and whenever i was done with my chores i would sit around wait for it to become dark outside before i started doing anything fun. I just could not get myself to start anything until it was dark (like 6pm right now in winter) The idea that i can only have fun when its dark outside seems really rooted in my mind, and i dont really know how to let go of that awful uncomfortable feeling of not enjoying anything as long as its light outside.

Dr K. hits me with a sleep schedule video right as my sleep schedule was going to shit. No perfecter timing exists

More engagement from twitch chat than actual students sitting in a lecture, what a world we live in, colleges need to take notes from Dr. K

The whole REM cycle thing has always been annoying for me because it takes me a while to fully fall asleep, so I can't really ever control what part of the cycle my alarm will wake me up in. If it only took a few minutes to be fully asleep then I could plan a bed time and wake up time easily, but since it takes me up to 30 minutes to fully go unconscious, and it can also take up to an hour before I even start falling asleep at all, there's no consistency. Some days I can get in bed, take my melatonin pill, and be out in 5 minutes, other days I might lie in bed for an hour and a half before I fall all the way asleep. This is also especially annoying for naps, cuz I may want to take a 30 minute nap, but I'll set an alarm for 30 minutes and I won't have even fallen asleep before it goes off

Imagine waking up feeling rested and not tired lmao

Personal notes: 19:59 - Sleep is adaptable 41:04 - Physiology 43:41 - Fixing things naturally (maybe you don't need a supplement) 53:55 - The common denominator for every psychiatric illness is impaired sleep 1:01:33 - Part 1 recap Solutions Part 2 1:08:30 - Medical evaluation Possible solutions for me: Stay up 16 hours Night routine Temperature Less technology use?

For me, I usually struggle to maintain a good sleep schedule and stick to a proper bedtime because of something like FOMO. I read somewhere that this behavior actually has a name called "revenge bedtime procrastination," or something like that. It's basically when someone refuses to go to sleep, no matter how tired they may be or feel, because they felt like they didn't get to do enough of whatever they wanted throughout the day, so they try to stay up later to gain back extra time to make up for it and get to do more of those things after all. Usually its done by people who were stuck having to do things they didn't want to do or like to do throughout the day, and then they try to carve out extra free time at night and sacrifice sleep to regain lost time to spend doing things they would rather be doing. For example, it may be possible that teenagers may partly be more prone to having trouble getting up in the morning because they tend to stay up later. In turn, they may tend to stay up later because they are trying to regain time to spend doing things they like after having to go to school, and then spend a few more hours at home doing homework or studying, (and maybe even chores on top of that).

Why my sleep schedule sucks? Probably because i'm up at 1 AM getting ready to watch a 2 hour long video

I'm experiencing acid reflux and I didn't know it affected my sleep. I have problems getting to sleep as well as getting nightmares as Dr.K pointed out. Thank you Dr.K

I don't know if there's actually a medical/scientific reason to back this up, but meditating 15-20 minutes before bed has helped me A LOT to get better sleep. It has also done a lot of good things for me, which I started noticing after a few weeks almost never missing any nightly meditation sessions. Would recommend.

This was the most rewarding two hours of my life. So many interesting things to learn, such great advice, and an incredible eye opener to meditation. I felt serne and refreshed, as if entering a new self after a nice "swim" in the vast blackness beyond my body. Definitely something I will explore further! Many thanks!

30:10 how does the body know when to sleep 36:50 Light -Blue light shuts off melatonin production 42:15 Cortisol 48:13 Insulin 1:12:00 outdoors 1:15:00 habits 1:21:50 food 1:38:10 technology 1:38:38 routine -2 hours no technology before sleep / cooldown period -16 hours awake -go outside

Dr.K vids are starting to feel more and more like personal attacks(not saying this in a bad way) everytime he post a new one Edit: don’t misunderstand me when I say “personal attack” I’m just joking how this is a topic that feels directed towards me which is why I said “(not saying this in a bad way)” my mistake for not being clearer on what I’m saying.

i've had issues with sleep for a year, and i'm super glad to see this video and am thankful for dr.k

Eating a big meal too close to bed hurts sleep. You’ll fall asleep faster from insulin raising, but your body has to work hard on digesting the food, which takes away from mental & physical repair

THANK YOU!!! Why have the falling, staying asleep, waking up mechanisms never been explained like this before? Love how Dr. K presents things in such a clear way

Dr. K, you are a great man and you are teaching us so much. I've been having difficulty with sleeping and the amount of critical thinking behind your advice and how relatable it is extraordinary. Keep up the good work.

Thank you for this video. It really is important for me who struggles to get quality sleep which is so important, I love your content, please keep it up. Also really enjoyed the guided meditation at the end. Thank you thank you.

Its so cool to have witnessed his quick rise to about to be 1 million subs well deserved Dr.K

This was all super helpful, Dr. K! Thank you for taking the time to put this together & upload to KZfaq. Also, gotta say I love the people in chat purposefully trying to be difficult for no reason. "I go to sleep at 4 a.m. but you're saying I should do that and wake up at 5 a.m.?" Like hello? Lol. I wish I could minimize the chat for these lectures because sometimes it's hard to focus on what you're saying with all the nonsense noise people are making in chat, but alas. I open up my snipping tool and cover it up usually lol.

This was an incredibly rewarding two hours throughout my day, ending with an incredible level of serenity and introspection I don't know I've quite experienced before. Bravo, this is one of the most essential and exhilarating things I've ever seen.

To my surprise, I cried so much during the meditation. A lot of grief came up for me. Thanks for helping me release some of that, Dr. K.

I appreciate this man’s dedication to teaching the art of psychology and human lifestyle.

Dr.K's intro be like: "I can positively say we exist in a time period where the world has been around the longest" kekw

Dr. K! This video is, holy crap, exactly what I didn't know I needed. I'm only a couple days into making some small changes based on what you're talking about. I'm excited to see how it goes but I already feel more in control of my sleep, and up until now I felt like there was nothing I could do. The biggest reason was because I didn't know how to think about it. The way you describe breaking down Insomnia into 4 parts and attacking each component separately is sooooo obvious yet so not obvious and it's ignored in Western "common sense," at least where I'm from. This video deserves every like KZfaq can provide and it's worth it's bitrate in gold. I already worked on lowering my caffeine intake a few months back and I'm down to one espresso shot a day, but your video made me realize maybe I was drinking it a little too late in the day. Making that change yesterday and not drinking it past noon, I was immediately ready for bed when I wanted to be. I slept so well, and then I just had issues waking up the next morning, so now I'm going to try to focus on that. I can't thank you enough for making this content.

I read the "Sleep" book that was so popular a few years ago, and I learned lots of random factoids about sleep, and even some good hints about getting a better sleep, but the focus was really information over gaining control. This video provided a great overview of how sleep works and how it can go wrong, with a focus on empowering us to improve our sleep, which was what I had wished the book to be. Pure gold, thank you so much for sharing!

This is the video that I needed. I've been struggling all this year to have a clear sleep pattern. Before 2021, I never had a sleep pattern whatsoever. I slept when my body decided to sleep, day night, whenever. It was horrible and it disrupted so many things in my life. This year I've been strict about my sleep, and even with my efforts, I wake up many times per night, I have nightmares quite often and it's difficult to fall asleep and wake up. But at the very least, this year I developed a pattern, for the first time in my entire life. I was born with a severe visual impairment. I don't know if that has anything to do with sleep, but I'm almost blind, I know it might affect the way my brain interacts with light cycles. Thank you so much for this presentation and for passing it on to KZfaq.

Love this episode! I have always had issues with sleep. I finally got diagnosed with sleep apnea. My doc told me that my cpap would be absolutely life changing and then was confused when it didn't completely fix my tiredness. Her advice was to get more sleep. No advice on how to achieve that. Life is complicated and messy and real and not everyone can always get 8 hours of sleep a night. But to my doc, the only answer to the problem was sleep 8 hours. Context: I live in a studio apartment with my partner. I work a day shift. They work 2nd shift. I would like to actually spend some awake time with them during the week and I don't want them to sit in the dark because I need to be asleep. I'm not complaining. I'm just trying to show the things that my doctor couldn't help me work through because to her, the answer was do whatever it takes to get 8 hours of sleep. So now, my approach is going to be to improve the quality of my sleep and hope that makes up for my lack of actual hours.

That meditation at the end was so blissful I almost fell asleep standing up, goodness. Thank you 🖤

Yea Dr.K. I love your videos. Thank you for passing on ur Knowledge and Wisdom!

As a kid, I had curtains. As a teen I had blinds. Now I have a curtain again. As a kid I was an early bird, but I developped heavy insomnia during my teens. Ever since we moved I started automatically waking up at around 10am. My sleep schedule still sucks, but I at least no longer sleep through the day, and I know I should avoid blinds now.

Self notes: 46:09 Dr K in the middle of talking about how stress/cortisol makes you more prone to waking up 1:37:29 Vaata imbalance/restlessness

Why is he so on point with uploads? I have been struggling to sleep just as of recent and he uploads this.

Dear K, thank you so much. You inspire and change people's lives with this video. Hope to see more such content in the future. Keep it up! Greetings from Germany

This is literally what I'm struggling with right now, so thanks a lot for making a video on it! Do you think you could talk about a shorter work week (32/25 hours) and how it would affect sleep? Thanks again!

I think my sleep schedule is the most important thing I need to fix to make me happy that I have control over. Thank you dr K

ive been avoiding this video for weeks lol but i finally did it today. i've read and worked on my sleep so much in the past. you definitely made me realize it's likely more my insulin and not my cortisol messing with me. i have delayed sleep phase issues, and use weed to sleep so i can function at work. but you've given me what i might need to fix in order to set things right again. thanks.

I swear-- the timings of these videos are scarily specific. Thank you, Dr. K.

I actually did change my sleeping schedule after this video! I was waking up usually at like 12a.m or 1 p.m. I started getting up at 5 a.m. Frankly speaking it wasn't that hard as I thought it would be. From then for 5 hours till 9-10 a.m. I do not eat anything (kinda fasting sheeeesh). And I started to feel sleepy at about 5-7 p.m. And at like 8-9 I go to sleep. If I go to sleep later than 9 pm I feel like I haven't slept enough. So now on I kinda have a schedule of sleep and reaaly glad that I have watched this video. Thank you, Dr. K for your work, it changes people's lives!!! P.S. not even mentioning other videos I watched and how they helped me

I've long ago discovered my ideal sleep schedule. 1-2am to 9-10 am. I enjoy being up a night and waking up late. Genetic? Habitual? Who knows, but I've accepted it as concrete fact about myself. The problem is every job I've had since 2016 has had me getting up around 5:30am. Even if I somehow get to bed early enough for 8 hours, I still feel awful. I've been tired for 5 damn years.

I start a video of yours when I wanna sleep. Your voice and the stuff you say are so calming

Great video I enjoyed the whole 2 hours and learned new things to help me fall asleep thank you Dr. K!

It's a bit funny how all these years I heard people saying things like "empty your head to fall asleep", etc, and torturing myself, judging myself for not being able to do it... then I found out these beautiful things called "live streams" and here I am falling asleep in a matter of 20 minutes as soon as I tune in to watch something that I really enjoy and that relaxes me like nothing else... the answer was not emptying the mind, the answer was FILLING the mind... fill the void

I have a bunch of health issues, and when I was going through diagnostics, I saw a sleep specialist. He asked me how long it took me to fall asleep after my head hit the pillow, and I said - Maybe 3 seconds? He was floored. Apparently that's very, very bad, and means my brain is running on exhaustion mode constantly (I do have Hashimoto's). Too bad I didn't have the money to look more into it. I have almost every single thing you mentioned here... The work shift issues, night owl, reflux, depression, waking up in the middle of the night, difficulty waking up when it's actually time to wake up, blablabla. I can sleep for 16 hours straight and still wake up tired. I don't treat in any way though. No weed, alcohol, pills, coffee, etc. The doctor also mentioned that he sees issues similar to mine with creative folks as well, because creative people tend to go-go-go mentally, and have a harder time disengaging. Basically, I'm just fucked. *lol* Talks like this are super cool though, and so informative. Gives me some starting places to focus on. Thanks for all you do!!!

I've never been this early to a video. I work in the realm of sleep. Thank you SO much for going over this! 🙏

Doc you're spiting fire facts once again, thank you!!!!

Thanks again Dr. K. Appreciative in a larger way than I can express over text for your energy/effort, teaching and wisdom. Meditation has been the biggest life improvement I've ever experienced, and you've helped me connect with it again and again in a way that feel authentic to me as a human being.

I listen to almost every Dr. K video while driving my commute, and I usually try to follow along with the meditations (eyes open obvs, not sure how that affects my ability to meditate) but in retrospect this particular meditation was a terrible idea to try to follow along with. Thankfully I wasn't at all sleepy.

I love that people like you are out here bridging the gap(s) and bringing this to us. We appreciate it very much!

I thank God for you. You have helped me learn about myself so much. Your way of teaching / talking, keeps me engaged and can pierce my inattentiveness with ADD. Man I just appreciate you alot!

My sleep has improved massively since my ADHD diagnosis and medication. But when I used to say "I only slept 4 hours last night" it was because the last time I saw the clock in the "falling asleep" process was 4 hours before I got up. And yes, I really would be lying awake for ages, sometimes getting up to paint random weird images because I was going insane. Similarly, I would get terrible sleep because I'd have nightmares where I would wake up dripping in sweat, and would not be able to settle because the sheets were no longer comfortable. So I would be looking at the clock waiting for sleep to come.

What fixed my sleeping problems was 0,5mg melatonin, shutting lights 1-2 hours before sleep, forcing myself to keep a rigid sleep schedule, using a "bright light lamp" for 1-2 hours right after waking up, avoiding caffeine after mid-day. Excercise during the day helps too. My sleep schedule used was fucked up for 2 years, it kept shifting forwards about 2h per day (going to sleep later and later) If you do this, don't use more than ~0,5mg of melatonin daily, it has long-term-use side effects on higher doses.

Love it when Dr.K uploads something that relates to my life at the moment

This is by far the best sleep resource in terms of practical advice and how much it covers

Funny how I fell asleep watching this two times in a row now. I don't know why but I guess I am more aware of the fact that I am tired when constantly thinking about sleep when watching this. If it works, I am not complaining! I might try to watch it at daytime so I can still get all of that juicy knowledge. 😁

I think this disconnection between science, clinical treatment, and holistic treatment is found in most areas. It's a void that should probably be filled, but I'm just a dude slightly ranting. I have no data. Just my experience of treatment as patient.

Lovin' the content. Seriously. Healthy GG for life.

YEEEEEAAAAAHHHH!!!! thx dr K! I kind really need it last couple of days

Clicked as soon as I saw the notification, for some reason all your videos are about problems I have

1. Sleep journal 2. Go outside minimum 1 hour 3. No electronics 2 hours before bed; Do everything you procrastinate doing during this timeframe to avoid the temptation of pulling up electronics. 4. Diet. Something heavy like oatmeal in the morning, something light such as a sandwich at lunch, either go to town with anything or eat light (if you wish to wake up easier at the morning) at dinner then proceed with your night-time routine. 5. Try to wake up a few hours earlier to wake up easier. 6. Meditation for sleep

Stumbled across these lectures. Best thing ever!

Thanks for the video. Happy new year!

For acid reflux and how I reversed mine was to drink ACV before each meal wait 30 min and then eat. I only ate protein and cruciferous vegetables and cut out sugar and carbs. lost weight and I don't have Acid Reflux anymore. I did this for about 6 months. What happened was that my stomach was not producing enough stomach acid so it was not triggering the valve to close to keep the stomach acid from spilling onto my esophagus.

these videos are amazing and actually improve my life thank you

Truly a lifesaver. Thanks a lot Dr. K.

I would love to listen to a podcast from someone like you. I find myself listening to your videos in the background while I do things.

I drank Alcohol yesterday and Dr K completely called me out because I’m making coffee right as he said it. It was especially trippy because I was thinking about how I’m making coffee because I drank yesterday and then he said it.

Perfect timing as my sleep schedule just became nocturnal because of the school holidays

Thank you for the informative Video! I learned a lot and enyoed it very much. I would be very happy if you could make such a video about digestion. I would love to check the stream more often but the time difference makes it difficult sometimes. Many greetings from Germany:)

Understanding cycles helped me soooooo much to wake in the morning or from a nap!

45:29 As a Software Developer, I can attest that Python is constantly a short-term threat.

9:10 20:40 sleep adjustable, thats why its so easy to mess up 😳 1:18:20 do what ur supposed to be doing.. 1:20:00 journal chat 1:23:00 dinner eat 🍴 1:26:55 woo 1:32:00 factors 1:34:15 pitta: cooling heavy food dessert 1:36:20 wont be fixed in 1 night, but it will be consistent when u get it right 1:39:50 weighted blanket yeaa 1:44:40 evolution eyes & sunlight 1:45:20 X 9 V 5 :O

looking forward to a standalone clip of the meditation at the end for the playlist. I get a lot out of the guided meditations on this channel

You know me too well... My sleep schedule does suck, thanks for making this!

Love this. Thank you. What about the anxiety about sleep itself? I’ve struggled for so long that when I try to implement plans I become so anxious about failing at it (like I have done so many times) that I can’t fall asleep. Then, the whole cycle starts again. Any tips on that would help.

My sleep schedule sucks because my job requires me to switch beetween 3 shifts every week instead of keeping monthly change.

I had a lot of trouble paying attention in school when I was a kid but I can just listen to these videos while playing a chill video game and be able to pay attention and learn a lot.

Watching this at 2am, awesome video Doc

I lived in croatia for about a couple weeks and had a very unnormal daily schedule that included waking up early to go out into a forest with our neighbor to cut and collect about half a ton to a ton of wood, which kind of made my sleep really nice.

I'm only getting 1-2 hours of sleep on most days for 4 years now due to my GAD (General Anxiety Disorder) and Depression. Usually, I just close my eyes but my mind is still awake and is sensitive to everything I hear or feel in my surroundings. The only time I'm getting a long sleep is when my body is completely exhausted and just shuts down. I tried several methods like sleeping pills and meditation but it does not help. Every day feels like I'm already drained and exhausted without even doing anything.

2am is the best time to watch a 2 hour video about my sleep schedule :)

That meditation at the end was amazing.

Currently 2am - perfect time to start a 2hr video! :D

was watching this video and was very confused. i always knew my sleep was very different from others and extremely chaotic. but god damn. i don't feel the urge to really sleep at any specific time. morning/night doesn't matter to me. usually, every night, my sleep time will shift by 2-3 hours. so after some amount of days i will be sleeping at 6am.. then 8 am... then 10 am... and it goes on and on. i am unable to fall asleep no matter how hard i try (which i stopped trying years ago, and no longer have insomnia) if i want to sleep earlier to "fix" my sleep schedule. anyways. as it turns out i likely have non-24 hour sleep wake disorder. im happy that i know what is wrong with me now and can put a term to it, but im also very sad that it seems so hopeless.

this is a really excellent resource

Thanks so much for the videos! You are awesome

I have the problem that I wake up in the morning feeling tired and can't get up, so I go back to sleep and feel like shit and this get's worse every time I wake up again that morning. This can happen up to 5 times on the same morning. I hate it and have it for over 10 years. I only can get up right away if I have an appointment or something like this. But I am a freelancer and so I don't have to get up to drive to work since I work from home.

I think the theory of taking naps to specific lengths is quite interesting, but I can't see how I can possibly do it because I don't know exactly when I'll fall asleep. E.g. I can't set an alarm for "90 minutes after I fall asleep" when I don't know exactly how long it will take me to fall asleep. To do it I'd have to constantly update the alarm every x number of minutes I'm still awake, and that's likely stressful enough to think about that it'll make actually falling asleep harder/impossible.

Great video, thank you Dr K

This is like the best talk on sleep I've ever heard

Foolproof method: Stay up as late as possible every day until you go to sleep at 9 PM This literally fixed my sleep schedule for 2 weeks now (don't do coffee tho, it'll ruin it again)

Sometimes I wonder if a "bad sleep schedule" is only bad because of normative perceptions of what a healthy one is, and the crisis comes from not "being normal". Like they believe it's bad because we value a sleep at night up by day sleep schedule in a normative way, but they are different. Some people are more active and naturally awake at night time. For them I wonder if the conflict comes more from perception and norms than a "natural" sleep schedule. Their body feels bad because ironically they have the wrong schedule for them because its the one used by the norm so to speak. It's how I feel personally, but that's anecdotal.

I felt so relieved after the metitation, I have to study how to do this. Thanks Doc... here is your comment for the algorythm

Watched the Ludwig episode and now I’m hooked. Definitely starting this video whilst staying up when I need to be awake in 6 hrs