I Tried Different Sleep Positions for 7 Days. Here’s What Happened.

, , 100 Comments


– (mans voice) Thanks to Kiwi
Co for sponsoring this video. – Just want to see if there’s a position out there
that can make me sleep through out the night.
Sleep, it’s my white whale. I wanna sleep, like a white whale. (dramatic music playing) I am a terrible sleeper. I have always been a terrible sleeper. I’m a tosser and turner, both
sides, belly, leg up, leg out. And I wake up in the middle of the night for hours at a time, I
can’t sleep in a car, I can’t sleep on a plane, I
can’t sleep in a car on a plane. We recently got these Fitbit’s
that track your sleep, Not a sponsor, if you look
at my sleep chart it’s like a Jackson Pollock painting.
This won’t be very scientific because there are a lot of
factors that go into how good your sleep is. Your weight,
your breathing, your lifestyle and the preference for sleep
position is wide ranging. I asked you on Reddit and
y’all sleep differently so it’s just confusing, okay? So it’s probably a dumb
experiment. (bell ringing) But I just wanted to try it to see if it would help me sleep
better. Back to day 1. First night is going to be on my side, with a pillow, one between
my legs, one under my head. I’ve read that that is
supposed to help your spine, uh, maybe make you more
comfortable and sleep better. So without further a due,
nah I’m not going to bed yet. (rooster crows) (yawning) Just woke up several hours ago. I slept pretty samey. I didn’t
move for like the first half but then my body was
like (explosion sound) we gotta move, now! My foot
was like do it and my knee was like yeah really what he said. My shoulder was like I’m with them. Do your body parts talk to you? I flipped over to my
right side eventually. Flippy flopped throughout the
night. I feel the same today. Next I’m gonna do on my
back, pillow behind my head, pillow beneath my knees.
Apparently that pillow can again help your spine
and laying on your back can evenly distribute the
weight you put on each organ. That’s great I’m for organ
fairness, however, can make it more likely that you will snore. That shouldn’t be a problem for me though. People always tell me I don’t snore. China doesn’t think I snore but she sleeps like a brick so, she wouldn’t know. I downloaded and app call
SnoreLab to record my snores, just to be sure. They are not a sponsor. (rooster crows) I used the snoring app
didn’t snore at all. Hooray no snoring! Initially when I laid down a little bit of uncomfortable breathing.
It was similar to when I did the float tank for meditation. I had a little anxiety
about my breathing because it was humid in here and it felt like I was kinda short of breath.
Okay, I’m gonna shower now. I’m gonna turn the camera off for that. Being on my back, I don’t know,
gravity and my chest going down, kinda makes my asthma,
I just am reminded that I have asthma and it’s
a little uncomfortable. Takes some getting used to
but, after that I fell asleep woke up after uh, like, two
and a half hours just like the night before and I felt
extremely uncomfortable. So I cheated a little and I
moved, now I’m gonna go back to my standard stomach
sleeping. Which, some say, is the worst sleep position. Particularly for the back but there’s
conflicting thoughts on the matter and luckily
for me, I never really have much back pain. This
probably isn’t gonna do anything but lets sleep with no
pillow under my head but, a pillow under my stomach.
Which, some say can be good for your spine apparently. Looking forward to a big ol’ win here. (rooster crowing) Big ol’ fail. I’m not sitting
very good right now speaking of what I’m about to speak of. My neck got uncomfortable and I had to turn my head to the side in a weird way so that I could breath.
Ended up sleeping on my side and my stomach off and on. So
it was another normal night. But I’m gonna attempt it again
because we were traveling before but now we’re
home and our bed at home is firmer and I wanna
see if it works, okay? See ya in my dreams or something. (rooster crowing) Yeah, it didn’t work. Almost immediately on the second attempt my neck just started hurting quite a bit. We’re gonna try on the back, no pillow. (rooster crowing) It went about as well as laying on my back with a pillow under my head. Sleep positions I’m beginning to suspect are not the solution. I don’t think it matters what
position I’m in. I just have to move and I always keep
wakin’ up throughout the night. I’m excited for the next
one I’m gonna try though. Other primates, one of the
most common ways they sleep is on their side, with a hand under
their head as their pillow. Their arm on, this is an arm not a hand, this is a hand just so you know. There’s evidence that it’s
good for the lymphatic system. Actually, the glymphatic
system but it works with the lymphatic system, anyhoo,
and your brains way of cleaning the garbage out when you sleep, my lymphs will flow better if
I sleep like this, possibly. This versus pillow though, I don’t know if there’s really much difference. I’m gonna try in though,
we’re gonna see, aren’t we? Actually, no we won’t since
there’s no way to monitor my glymphatic flow. It is however
going to be my DJ name now or perhaps, I’ll start a new metal band called Glymphbiscuit. Anyway. (rooster crowing) I nestled on my arm and then, (sighs) (explosion sound) I didn’t fall asleep. I may have occasionally fallen asleep like this but only briefly. It ended up being a
similar night to always. (baby crying in background) I really wanted this one to work. So, this time I’m going to try
uh, what I saw on a comment on the Wheezy News
channel, my second channel, lay on my side, pillow under my head, pillow between my legs, hold a pillow. Pillowly speaking
it seems a bit excessive but, uh we’re gonna try it. (rooster crowing) Didn’t work! Laid down and fell asleep pretty quickly but then woke
up in the middle of the night on my other side, with just one pillow. Maybe, it did kinda work but I
just had to change positions. You just, just always
have to change positions. Why is that? Well maybe.. Several possible reasons;
I could have sleep apnea though I don’t snore
but, you can not snore and have sleep apnea.
Evolutionary reasons, maybe it helped keep skeeters off
of our skin or something? We do get bedsores if we lay
in one place for to long. You can overly strain certain
bones and muscles and underly strain other ones if you
stay in the same position. And other random theories
that I found on the internet and one more personal theory I might add, maybe I’m subconsciously
doing my dance routine for Joseph and the Amazing
Technicolored dream cub that I did in high
school. I was the pharaoh. (mumbles singing) yeah I was really good. So, what have we learned? (trumpets play) my sleep positions don’t really
matter that much I guess. Although maybe it’s not
really about being in the same position all night long. It’s just about what position I start in. I will say, that I was able
to fall asleep pretty well on all positions with a pillow and not so well without a pillow. When I had all those
pillows that was probably the easiest to fall asleep and on my belly with now pillow (explosion
sound) awful town. So the sleep position
I chose may only effect how well I initially fall asleep. There’s lots of factors
that go into how well you fall asleep. So who knows? Then there’s also the
longterm health benefits like, glymphatic flow and circulation
and spinal creekiness, avoiding it, that’s scientific term. So did the sleep positions
fix that, I don’t know. I’m not a doctor. I think to
solve all my sleeping problems like falling asleep and waking
up in the middle of the night I’m gonna have to try
other things as well. Some of the future videos I
have planned might help this. One is going to bed at 7pm
every night. Which is ridiculous and not something I plan to
do forever but, I hope that it’ll get me in the habit
of going to bed earlier so that I can compensate
for the problem I have of getting up throughout the
night and then waking up early when my baby wakes up and
not having enough sleep. One is quitting alcohol, one is quitting coffee, my goal is to just be able to wake up feeling refreshed and have good energy
throughout the day, everyday. Is it to much to ask to just wanna feel amazing all the time? Yes, probably. But, I wanna try to
maximize it and minimize the crappy times, that’s
my New Year’s resolution. Minimize the crappy times.
(bell ringing) That’s actually a great campaign slogan. Oh, and one more thing before
you mention it the comments I’m well aware of biphasic
sleep where you wake up in the middle of the night. Apparently, humans used to do that maybe
and it was perfectly natural, normal, and healthy. All the
more reason for me to try and go to bed earlier.
’cause I gotta get up when my baby gets up. Speaking of my baby it is now another day, based on my clothing, but
also time to thank our sponsor Kiwi Co. Kiwi Co delivers monthly
projects designed to make learning fun. Like I try to do when I’m not being du..dumb. In the subjects of science,
technology, engineering, art, and math or ‘STEAM’,
‘MATES’, ‘TEAMS’, ‘MEATS’, ‘STAME’, however you wanna say it. They have eight different
crates for kids ages 0-16+. Panda crate, koala crate, kiwi crate, atlas crate, doodle crate, tinker crate, maker crate, and you cre..(mumbles) eureka crate. Each crate, including
the one my daughter got, the koala crate.
– (daughter) What’s that? – Includes and educational
magazine, project supplies and detailed instructions
written for kids. Ada loved her little
crate. We made a pillow with a rainbow on it. – (Ada) So many colorful. – (woman) So many colorful. – Include a bunch of
shapes on a sticky paper and made a collage. – We made a picture. – And hung it up on a wall, forever. We helped her identify shapes and colors and what things feel like
and how to throw things on the floor, that’s fine. – (Ada) So many stickers on the floor. – You can also gift a
subscription to someone else you know with kids because
the holidays are coming up and then you will become
that kids favorite person. Don’t you wanna be popular? And because you’re watching
this you get your first box of Kiwi Co for free! And
that’s a nineteen dollar and ninety five cent value. Go to kiwico.com/wheezy link right there in the
description. So conven. That’s short for convenient
because I didn’t have time to say the whole work convenient.
Ya know what I’m sayin’? ’cause like I’m saving
time by just like short.. And thank you for watching.
If anything this experiment in sleep taught me to be
more confident in the way that I sleep and to search
for other ways of trying to sleep better ’cause
changing sleep positions was not the thing. So be on the look out for my
going to bed super early video to see how that changes things. You can click there to
watch my previous video about being healthy during the holidays. YouTube thinks you’ll like that video. They do a little vlog
video every single weekday over on Patreon if you want to subscribe. I also do a monthly
live stream, I also for the twenty dollar level
punch myself in the face once a month. I’m still doing that. (sings) subscribe! I won’t
do that again. If you, I might do that again.
(piano key plays)

 

100 Responses

  1. beyoubeyoutiful

    December 5, 2019 4:35 pm

    Decreasing caffeine intake will most likely help you sleep through the night, especially if you have coffee/black tea/green tea in the afternoon or evening. I've experienced this myself, and so did my mom!

    Reply
  2. a. r.g.

    December 5, 2019 5:06 pm

    It's so trippy seeing someone else with my sleeping problems. I'm constantly waking up and moving around. My entire life I've been like this. Takes forever to fall asleep, sometimes even if I'm dead tired. And then there's the hypnogogic hallucinations. And every little sound wakes me up. I feel like I get my deepest sleep in the mornings, like 7AM. It's kind of a mild hell.

    Reply
  3. flipzout100

    December 5, 2019 5:26 pm

    Adjustable base bed, zero gravity setting will do wonders. Experienced this whilst staying in an emergency room facility with my wife. Mattress thickness/softness didn't really matter, but lifted torso and feet were awesome. Neither of us snored that night and I slept like a baby. They are crazy expensive though.

    Reply
  4. Oldpro87

    December 5, 2019 5:33 pm

    CBD oil is one of the only thing that helps me sleep.. I have terrible insomnia and I'm lucky enough to work in a vape shop so I can afford the CBD oil. When I remember to take it I sleep through the night most of the time. Sometimes it is still a bit shit but IF I take the cbd oil and then lay down after like 20 minutes, which is right when it starts to relax my body, then I am able to sleep for a good long while. I'll probably wake up once or twice toward the morning but overall it lets me sleep longer than usual before I start flopping around, maybe if I re tincture the cbd when I first flop I'd get the other 3 or so hours w/ no floppity floopities. But that's a lot of work and I'm not going to remember to grab the dropper at 4-5am when I roll over and barely open my eyes. Also it might just wake me up more to perform an action. I dunno, CBD helps me bro maybe it helps you too. I used to be a smoker of the weeds and that helps me get the best sleep but I don't smoke anymore for reasons so the CBD is the best option. Good Luck

    Reply
  5. Isaac Ambruso

    December 5, 2019 5:44 pm

    I deal with insomnia too but my sleep has been getting better since I cut myself off from my phone and charged it across the room. Makes it much easier to fall asleep when I wake up I don't have it available and I find its much easier to fall back asleep. According to psychology research it has something to do with backlighting. Maybe try that?

    Reply
  6. A. Fox

    December 5, 2019 5:50 pm

    I used to have this problem where I wake up middle of the night just like you. I fixed it by staying up 24+h until it was an appropriate bed time to reset my sleep schedule. Because I was going to sleep late. It works for me. maybe it might work for you.

    Reply
  7. Courtney Quinn

    December 5, 2019 6:05 pm

    My husband and I sleep with silk eye masks. I think it helps our sleep more than anything–ambient light definitely was our downfall.

    Reply
  8. Kubs

    December 5, 2019 6:13 pm

    *The ultimate recipe for sleeping well*:

    1. No light in the bedroom at night. Make it as dark as a cave!

    2. No blue light after sundown. Turn all computer screens and phones to red light / nightlight mode.

    3. Reduce noise pollution. If you live on a busy street or have some obnoxious birds outside your window use ear plugs.

    4. Sleep in a cool room. Cool temperatures have been shown to improve sleep.

    5. Go to bed and wake up at the same time every day. Having a consistent sleep time allows your body to start producing melatonin as your sleep time nears. You'll also naturally start waking up at your desired time without need for setting an alarm.

    6. Reduce caffeine consumption. This was a huge factor for me. I drink 1 cup of tea first thing in the morning, but I am guaranteed a restless night if I have an afternoon cup of coffee. If you really think you need the caffeine, try a cold shower or going for a run in the morning, you really don't.

    7. Exercise or get 10k steps daily.

    8. If you don't do #7, then take a time-release melatonin pill. Higher dose is not necessarily better here. 3mg time-release works just fine, but it has to be time-release otherwise you won't sleep through the night (melatonin works great for jet lag too). Melatonin production continues to decline after puberty, so if the above does not work it may be worth supplementing with it every night.

    9. Do things to reduce stress during the day (that's another list)

    Reply
  9. RoxAnne Nobles

    December 5, 2019 6:19 pm

    have you heard of "the power of when" ? its a book, and you take a quiz to determine your rhythm type and then it basically lays out when would be best for you to do all sorts of activities (like wake up, go to bed, eat, exercise, etc) might be interesting to see what type you are and try that out for a while

    Reply
  10. John Lague

    December 5, 2019 7:02 pm

    I read that sleeping in a hammock (the light rocking lulls you into a deeper state of sleep [measured by the types of brain waves] which is good for muscle recovery but not necessarily for anything else: https://www.thesleepjudge.com/benefits-sleeping-hammock/), on your side with the correct supportive pillows, or on your back [preferably on the floor or very firm surface] with a very small pillow under the neck and a pillow under your knees are the best positions.

    Reply
  11. Lena Viallon

    December 5, 2019 7:23 pm

    how about Weighted Blanket? I have just heard of it but this is expensive and I'll like it if you tried it for us ^^

    Reply
  12. Ludmor

    December 5, 2019 7:36 pm

    Sometimes the preference of position changes with time, with trying for a number of days.

    I used to not able to fall asleep on my back, because as soon as the process of actual falling asleep started I had this weird sensation as if I was really falling backwards, like tilting too far with a chair (no clue why), and that made me wake up immediately. I was quite scared when I had a surgery and I had to sleep on my back for a few weeks. Now it's no problem.

    Also, no pillow became very comfortable after a few days of trying (even though atm I am using a small pillow, it depends on my mood, my back and the quality of my mattress).

    Reply
  13. Johanna Björkell

    December 5, 2019 7:37 pm

    Ok. You’ve probs gotten one million suggestions, but graciously giving you mine:

    1. Lie on a nail mat (like the Indian gurus, yes, but the yoga plastic version instead of rusty nails) before you fall asleep. This turns off your head and your body.

    2. Look into wim hof and the ice man theory. Something about a hot or a cold shower.

    3. Etheric oil diffuser with valleriana essential oil (or lavender or vanilla)

    4. An air humidifier (if your asthma is part of the probs)

    5. Inside timer app (tons of sleep meditations. My favorite: yoga nidra for good sleep)

    6. Weighted blanket

    7. Hippie answer (to be fair a lot of the previous ones were just as hippieish as I am): earthing sheets

    8. Stop using screens at least one hour before bed and not at all in the bed and keep all electronics out of the bedroom (so as not to be tempted. You thought I was going to go really hippie on ya… yeah…)

    9. One of those light alarm clocks that wakes you up with “natural light”

    10. Take a magnesium supplement before going to bed. A strong one.

    11. Have your atlas vertebrae (neck) corrected

    12. I wish you would have kalevalainen jäsenkorjaus. It is a Finnish (?) massage modality that corewcts your entire body’s alignment. But bodywork or chiropractor might do you good too?

    13. Not sleeping next to China? Or the baby?

    Reply
  14. Cheryl Carlson

    December 5, 2019 8:05 pm

    Assuming you have gone to sleep med as Gizmo is not diagnostic.. sleep training is covered in baby books,use it on yourself, is about consistently position,time. If you wake and can't sleep scrub the kitchen floor on hands and knees, clean out fridge,fold laundry, wash/dry laundry if you don't wake wife. Be productive,wife will love it

    Reply
  15. Morgan Klatskin

    December 5, 2019 8:18 pm

    I LOVE the editing on these videos. The video editing style on this channel is superior to that of all other channels. I refuse to be wrong about this.

    Reply
  16. Emily Fitzowich

    December 5, 2019 8:29 pm

    Two big things that have helped me: taking magnesium and learning how to breathe and swallow properly. Check out the channel Orthotropics about this. The biggest downside though is because it's about relearning unconscious habits and reshaping your mouth it takes years to start seeing improvements. But I would highly recommend.

    Reply
  17. Mushroom Wobbit

    December 5, 2019 8:34 pm

    Durring sleep, you go through several stages in a cycle. "sleepy, almost asleep, dreamless sleep, dream sleep, and then you wake into almost asleep. As far as i can tell, waking up to the almost asleep state is normal, thats where you move a little, and then go back to sleep. Falling asleep is from "just woke up" is pretty fast anyway, as you'll know if you ever said "five more minutes…"

    The problem i think is that you are worried about it, so when you wake up at that point you have a stress response which causes you to wake up fully. Id say spend a few weeks just going back to sleep when you wake up without worrying about it at all. like its normal and wont effect you. see if that improves your sleep.

    Reply
  18. SwordLily

    December 5, 2019 10:35 pm

    I am a stomach sleeper and I do not sleep as described, I pile a blanket fold and or arm under my head and turn my head to the wall, no pillows are used but if my knee aches I will put a pile of blanket in between or under me too

    I push the pillow off the bed at bedtime

    sometimes I wake up with a numb appendage but to me it is the best sleep

    my mattress is firm

    when I sleep on my back it feels like insane pressure, I only do it under the duress of illness and literally being unable to breath unpropped

    Reply
  19. Katie Bulloff

    December 5, 2019 10:42 pm

    Craig, have you looked into Cognitive Behavioral Therapy for Insomnia? I did it for six weeks this year after trying literally everything else for my insomnia. I have had multiple sleep studies, meds, etc. and CBT-I has been the only effective help for my sleep problems.

    Reply
  20. Corey Welch

    December 5, 2019 11:45 pm

    All mattresses aren't really great. Similar to added cushion in shoes. Kind of messed up the natural biomechanics of your body.

    You can try a Japanese Futon. Not a junk cheap one but something like this.

    https://www.futonbedsfromjapan.com/futon-shikibuton-mattress

    Your bones are meant to support your body and thick mattresses don't allow that.

    Reply
  21. o0Avalon0o

    December 6, 2019 12:12 am

    Because of my EMT training, I prefer to sleep left lateral recumbent position. After a surgery though, I had to use pillow bumpers to train to sleep on my back (or else 24hr pain). It took 6 months!!!!!!

    Reply
  22. madiantin

    December 6, 2019 12:52 am

    HOLY COW ADA TALKS! And so dang cute! Oh my gosh! How do you stop yourself from squeezing her all the time?

    Reply
  23. Birdsong

    December 6, 2019 12:56 am

    It’s normal to move when you sleep, but if you have a feeling that you HAVE to move that could be a medical issue. That reminds me of restless leg syndrome sort of. I’d try talking to your doctor about it.

    Reply
  24. Albert Ross

    December 6, 2019 1:07 am

    Prediction: Its the coffee
    Anecdote: I went from 3 cups a day to 0.1 a day (sometimes I steal a sip [literally] near the end of a day) and feel less tired throughout the day. I also try to avoid eating carbs before work day is over (they make me sleepy).
    I do the opposite if I dont need to be awake because coffee and carbs are delicious.

    Reply
  25. Marlee B

    December 6, 2019 1:16 am

    Magnesium for relaxing muscles, colder room, don't eat for 2 hours before going to sleep, and melatonin to help stay asleep perhaps?

    Reply
  26. Benjamin Rupp

    December 6, 2019 2:00 am

    Bro.
    I feel you.
    I’ve been experimenting myself lately with trying to feel refreshed in the morning and not so lethargic.

    Reply
  27. Yesica Gracia

    December 6, 2019 2:38 am

    Could you try sleeping with a weighted blanket? I've read that they have many benefits, maybe it could help with sleeping longer throughout the night.

    Reply
  28. Torc Handsomeson

    December 6, 2019 2:54 am

    the biphasic sleep thing is great, they still do it in lots of places, it's not 'something humans used to do' what you do is sleep from 12am-5am ish and you have a big meal, then you have a nap which is an hour or two in the afternoon, a siesta in other words, then another big meal before bed, at like 10pm. i was on it in nepal because, when i was there at least, that's how everyone did it. it was the best, i would do it forever if i could. the sleep part is great, and the food part is more satisfying too, and you're awake and alert all day when you're up, there's no like run down but still awake phase like in the afternoons sleeping only at night. i would seriously consider giving it a go if you have time for the nap. i feel like the big breakfast/dinner is a big part of it too, if you do.

    Reply
  29. Rita Nauman

    December 6, 2019 4:14 am

    The waking up thing: https://www.google.com/amp/s/www.sciencealert.com/humans-used-to-sleep-in-two-shifts-maybe-we-should-again/amp

    Reply
  30. tazyou11

    December 6, 2019 4:21 am

    I loved the video, so hilarious. Sorry to laugh at your misfortune, but it was entertaining. I am able to sleep on my side, just change the side I am on occasionally. Not being able to sleep well must suck. Anyway, just keep trying something else.

    Reply
  31. Margaret Mansell

    December 6, 2019 4:31 am

    I think you should go to a sleep clinic and get analyzed! I've been doing the military technique to fall asleep fast and it's been working. Relax your face, visualize being in a velvety dark hammock, and use a mantra to stop thinking.

    https://www.independent.co.uk/life-style/fall-asleep-two-minutes-how-to-military-secret-trick-a8520991.html

    Reply
  32. Jill Leturgey

    December 6, 2019 4:38 am

    Try grounding. I'm just going to keep recommending this until you see it and hopefully you'll try it.

    Reply
  33. trollsneedhugs

    December 6, 2019 5:09 am

    I have so many pillows to switch around throughout the night. Side to side for the first half of the night. Then back with no pillow under head, but with pillow under elbows and knees. Then finish with no pillows at all. Feels like slowly unfurling from the previous day.

    Reply
  34. Maura Selk

    December 6, 2019 5:19 am

    I take 1 mg of melatonin to help me sleep. Also vitamin D can help you wake up feeling better. My husband and I do these due to health issues but they are natural supplements. Hope you find your sleep help! Love your videos!

    Reply
  35. musigal

    December 6, 2019 5:51 am

    Seems like Ada's ahead of the curve in language development (7 morpheme utterances already at 24 months :D) And she's so cute!

    Reply
  36. Kati B

    December 6, 2019 6:25 am

    FULL BODY PREGNANCY PILLOW (yelling because it’s thag important). It’s a pillow that wraps around your entire body so when you do move – boom – pillow already there.

    Reply
  37. Kevin C

    December 6, 2019 6:36 am

    Don't give up coffee altogether. That's insane. Personally however, I did notice a big improvement in my sleep by giving up coffee after lunch.

    Reply
  38. SuperZombieViking

    December 6, 2019 7:25 am

    I also used to have trouble sleeping, but listening to something to help me sleep really helped me sleep through the night. Rn I use the sleepcasts on the headspace app but I used to listen to podcasts like welcome to nightvale. My mom uses hypnosis 🤷🏾‍♀️

    Reply
  39. faithfuljohn

    December 6, 2019 7:45 am

    I work in a sleep clinic, scoring sleep studies all the time (was doing as I watched your video actually). The reason you didn't notice a difference is because how you start your sleep is almost certainly not how you are most of the night. Almost everyone moves multiple times a night and changes positions. Rare is the person who never sleeps in more than one position. (If you don't believe me, you can video tape yourself and watch yourself turn multiple times a night.) It's just that you don't remember most of them. But sleep position CAN affect how you sleep (especially sleep on the back), but the issue is that it is very hard to control. When people try to stay off their back (due to some issues) they often either buy a 'positional device' or sew tennis balls in the back of an old T-Shirt.

    Reply
  40. Christiane

    December 6, 2019 8:00 am

    I tend to worry a lot when I'm tired, so over the years I've found a combination of these things helps me a lot
    – get to bed 9-10 hours before I have to get up (I definitely need 8 hours of rest), so I don't stress out about getting up
    – weighted blanket (keeps me from moving too much)
    – Magnesium & Melatonin (fall asleep faster & longer)
    – Audiobook that I already know with sleep timer on 45 minutes (keeps me from worrying)
    – stop eating a couple of hours before I go to bed
    – don't drink too much water before I go to bed
    – do sports in the first half of the day or at least a couple of hours before I go to bed

    When I do all or most of the above I get a good night's sleep most days.

    Reply
  41. Amy Price

    December 6, 2019 9:50 am

    I don't know about quitting coffee. I know i couldn't give it up. I only drink one cup of coffee everyday. Well sometimes 2. But i think its the time of day you stop drinking coffee that counts

    Reply
  42. Sandy See

    December 6, 2019 10:50 am

    Well, Mr. Wheezy, I had my hopes on you finding the answer to this torturous condition. I AM VERY DISAPPOINTED😒😑! (As are you, I'm sure😘) I've been fighting with chronic insomnia for about 34+ years (Wait, my son is about 34 – coincidence? I think not😑!), but the past 16ish years have been extremely bad (Like, absolutely no sleep for 5 straight days, until I crash from total exhaustion, and then start the same routine all over again). I've tried everything: Counting, trying not to close my eyes, changing sleep positions, the whole "sleep hygiene" thing, no stimulants, no water, no food, no exercise, no TV, no tablet, more exercise, milk & cookie(s😁😋), calcium/magnesium, melatonin, zinc, Gravol, Unisom sleep aid, temazepam😞, other "stuff", yadda, yadda, yadda… So sick of being so totally wide awake😣🤤! It's literally maddening! I've gotten to the point of just not trying so desperately to grab at least an hour or 2 – it just made me miserable…er anyway. So, now I do whatever I can do at whatever time I can do it…quietly🙊. Sometimes I'm productive, and others I just can't manage anything and just binge on movies, documentaries, learning channels, etc. My health stinks, but at least I'm a little bit happier not frustrating myself with trying and failing to get some sleep. If I feel like I might be able to have a little snooze, I try then. I'm fortunate enough that my circumstances allow me to do this (home business & close to "retirement"). I really hope you will be able to find something that works for you. And, hey, you've got a brain child there😀, and sooo cute too😊. Keep doing what you're doing. Your videos bring me a little more enjoyment to my day…or night😉. Take care☺.

    Reply
  43. Erik Åkesson

    December 6, 2019 12:47 pm

    trying a different position every night must be the worst possible way of testing it and what happend to your yoga before sleep?

    Reply
  44. Mikeyboy86

    December 6, 2019 1:34 pm

    I would like to recommend Dr. Joe Esposito to you. He recently did a podcast “For the Health of it: Episode 175” where he details foods that sabotage your sleep. Check it out and I think it would help you being a possible follow up to this video.

    Reply
  45. quibily

    December 6, 2019 2:01 pm

    Sounds like you might have Restless Legs Syndrome, Craig. I take Ropinerole when I have bad RLS at night. Maybe ask your doctor about it?

    (Also Melatonin tablets might be helping me? I’m not totally sure.)

    I also have (mostly had, at this point) major caffeine problems. I am extremely sensitive to caffeine. It causes me to fall asleep later and wake up earlier. The most caffeine I can have around ten hours before bed time is a can of Coke or Pepsi. After about two years of monitoring, I’ve realized it takes my body about 12 to 14 hours to metabolize green tea, 14 or more hours to metabolize black tea and some coffees—and even longer for some other coffees. And sugar substitutes make me restless and build up and get really really bad if I have it regularly or even semi-regularly. And of course too much sugar will mess with my sleep, too.

    Also, daily decaf drinks seem to build up over time even if I have them way before bed time? This is among my newer discoveries…. Ugh. More NUANCE….

    Reply
  46. Peter Donnellan

    December 6, 2019 2:14 pm

    what about weighted blankets? not warmer ones, just heavier ones. they are supposed to work great for sleep.

    Reply
  47. s.m. s.m.

    December 6, 2019 2:53 pm

    Hi Craig! I am feeling with you about this one, I am working to improve my sleep quality for years. 
    Here are some of my notes – lessons learned – about it that I want to share here:

    1. Bedroom – get rid of the following:
    – Strong light sources & transparent curtains / blinds
    – Heat and noise
    – Unpleasant smells
    – Desk & computer – basically everything work related
    – TV, mobile phone, tablet
    – Big colorful pictures
    – Bright colors on your walls
    – Bright and blue lights (including the lights of your devices, LEDs etc)
    – Activities that stimulate you (e.g. don't read your e-mails and news in your bedroom, do it in another room instead, and preferably not when you prepare to go to sleep as well)

    2. Bedroom – get these instead:
    + Opaque window blinds or curtains, a sleep mask
    + Clean air: get some oxygenating plants and/or an air purifier
    + Cooler temperatures 60°-64° F / 16°-18°C
    + Silence, e.g. some comfortable ear plugs with at least 30 db noise reduction are great, if noisy environment is an issue
    + Warm dimmed light, a sunset simulator, light alarm clock
    + A fresh bed linen at least every 2 weeks
    + Objects that convey a sense of security: a family photo, a cuddly blanket (there are some extra heavy blankets that make you feel cozy as well)
    + Activities that help you relax
    + Some decent bed linen that make you feel comfortable, depending on your climate, season and personal preferences
    + Invest in a better bed / mattress / pillow. 
    Do a mattress test: Get into the Fetal Position (on your left side, if you are right-handed), hold your head in the air and keep your spine straight. The gap between your head and the mattress should be 2″ / 5 cm or a bit less. Otherwise there will be too much pressure on your shoulder and hip, wich result in restless sleep because you have to turn around more often.

    Bottom line: Turn your bedroom into a cool, dark and relaxing sleep sanctuary.

    3. Count your sleep cycles instead of hours
    A 90 min cycle = dozing -> light -> deep & REM sleep phase, at the end of which we wake up briefly.
    E.g. 1,5h per cycle x 5 cycles per night = 7,5h of sleep per night instead of 7 or 8h. 

    * Maybe two phases of sleep per night suit you better, e.g. 2×1,5h of sleep + a pause in between + 3×1,5h of sleep.
    * Try to get at least 28-30 cycles per week, 35 cycles are better
    * Alarm clock: try wake up at the end of the cycle instead of in the middle of it

    Here is an example of how this can work:
    * If you fall asleep around 11:00 p.m. and wake up at 7:00 a.m., you are still in the middle of the 7th cycle. Therefore either wake up 1/2 h before (end of the 6th cycle) or fall asleep 1/2 h later.
    * If you have to wake up at 5:30 a.m. or 7:00 a.m., try to fall asleep at 10:00 p.m. or 11:30 p.m. or 1:00 a.m.
    * Figure out how long your usual go to bed routine is. If it's 40 minutes, set the alarm / reminder e.g. at 9:20 p.m., if you plan to fall asleep around 10:00 p.m. You can program your TV to switch off at this time as well and set up your phone and other devices accordingly (turn the "bedtime" feature on (iOS), try the dnd mode, turn your display into black and white at some specific time slot automatically etc).

    4. Improve your go to bed routine
    Think about ways to improve your go to bed routine and activities that help you to relax. E.g. Meditate / MBSR, some relaxing sounds or music. 
    Try some breathing techniques like this one: 4×4 -> 2 minutes long. Count:
    – 1-2-3-4 = Inhale through your nose
    – 1-2-3-4 = Hold your breath
    – 1-2-3-4 = Exhale through mouth
    – 1-2-3-4 = Hold your breath

    5. Take a nap, a short one is better
    * 20-30 min are good. If you sleep for a long time during a day, the quality of your sleep at night could get worse
    * You can drink an espresso directly before taking a nap. It kicks in in about 20 minutes and wakes you up

    6. Additional thoughts
    * Wake up at the same time, go to bed at some specific time slot as well – it helps a lot.
    * Keep hydrated during the day, 6-8 glasses of water are good
    * Be mindful of what you eat and what stimulants you take during the day and evening. They might be keeping you awake.
    * Eat light before going to sleep, if you're really hungry.
    * Spices stimulate your heart. 
    * Alcohol stimulates you 2-3 hrs. after drinking it.
    * Do your exercises during a day. 10.000 steps are a marketing gag. 2-3 of the brisk active 10 minutes walks are good.  
    * Sport in the evening could be stimulating as well, try to have your sport activities a bit earlier or in the morning instead.
    * Clear your mind of negative and stressful thoughts, meditation can help here as well.

    7. Books
    * Why we sleep – M. Walker
    * Sleep Revolution – A. Huffington
    * Thrive – A. Huffington
    * Sleep – N. Littlehales

    Take care!

    Reply
  48. Sarah Crossen

    December 6, 2019 2:58 pm

    I’ve improved my sleep by taking magnesium glycinate before I lay down each night. It’s gotten rid of the charley horses. Nowadays I also take a small dose of melatonin to help me fall asleep. I rarely drink alcohol and I try to limit caffeine to the AM, and avoid it altogether if possible. I also switched to a contoured pillow. A habit that I’ve fallen out of but used to help was to eat a snack before bed that included a carb and a healthy fat, like a small apple with some unsweetened peanut butter. I do find that when I go for a walk or get good exercise in the afternoon, I sleep better and wake up feeling more refreshed.

    That being said, I still typically wake up at least once in the middle of the night and very rarely get 8 hours of uninterrupted sleep. I do have a prescription sleep aid, but it also doesn’t help me stay asleep, so I rarely use it. I’ve accepted that I will probably always struggle with insomnia and “painsomnia” as a result of my fibromyalgia.

    You might consider getting a referral for a sleep specialist from your primary care physician. Your symptoms like my late grandmother’s description of her experience with restless leg syndrome.

    Reply
  49. Kate Hacker

    December 6, 2019 3:01 pm

    Can I highly recommend 'Why We Sleep' by Matthew Walker? It isn't that it'll necessarily solve all these questions, but he does discuss most of the things you're referring to and I found it incredibly helpful!

    Reply
  50. Robyn Little

    December 6, 2019 3:14 pm

    you may benefit from a sleep study to determine why you wake – if it is apnea, the benefits of therapy are amazing and you will be so glad you had a sleep study

    Reply
  51. Vicious Goldfish

    December 6, 2019 4:17 pm

    I can't stay asleep when I eat, especially sugar, after 5pm. I intermittent fast due to being a dance teacher and working 2-8:30. When I stopped eating dinner after work, I started sleeping through the night for the first time

    Reply
  52. Suchiththa W

    December 6, 2019 4:52 pm

    I'm pretty sure that if a sleep position is to have an actual impact, you would need to maintain it for a few days (as your starting position), at least.

    Reply
  53. Els Rij

    December 6, 2019 6:36 pm

    It will sound silly, but hey you are trying all kinds of things and so am I. So we programmed the router, so it switches off the wifi while we are sleeping – so far I do like that. If you are up late/super early and need the wifi you can easily switch it on manually

    Reply
  54. SpaceBear 3000

    December 6, 2019 6:37 pm

    I sleep with one earphone in, listening to a not too interesting podcast. Probably won't work for everyone though

    Reply
  55. Total Voice Studio

    December 6, 2019 7:05 pm

    To improve your sleep
    (1) go to bed at roughly the same time every night
    (2) get physical exercise during day
    (3) no screens 1 hour before sleeping
    (4) no caffeine after 3pm
    (5) eat a healthy balanced diet
    (6).stay hydrated
    (7) try meditation

    Reply
  56. EMalavathu212

    December 6, 2019 8:16 pm

    Are you sure you dont have sleep apnea? I used to wake up all the time at night and turns out it was sleep apnea.

    Reply
  57. eraclis7

    December 6, 2019 8:26 pm

    Maybe you can try this trick from a ted talk? https://youtu.be/A5dE25ANU0k it's for falling assleep but maybe you can do it when you wake up in the middle of the night?

    Reply
  58. moxiousch

    December 6, 2019 9:53 pm

    I've always been a terrible sleeper. My problems falling asleep have mostly been fixed by having a kid and just being exhausted. During pregnancy, I got used to sleeping with a long pillow between my knees and under my arm and I basically refuse to sleep any other way now. It's tremendously easier to fall asleep in my opinion. However, I also used to wake A LOT due to RLS and I've developed strategies that mostly work well with my issues, like the long pillow.

    When you wake up and 'need to move', is it like an itchy feeling in your limbs and body, like… bugs, or electricity, under your skin and in your muscles? IF YES, you probably have Restless Leg Syndrome (what I suffer from). It's not something that can be cured, and its not really a well known or studied thing, but there are certain things that can make it better, like magnesium supplements have helped me personally. Magnesium is used to help with muscle cramps and recuperating from sports etc so it's been suggested that it could help with RLS as well. I also do a quick routine of excercises if it hits me suddenly, stuff that gets blood moving through the whole leg and thigh like lying on my side leg raises, or standing calf raises (raising and lowering on your toes). That usually calms the urgent impulse to move.

    You could also have some kind of sleep disorder which you could try to get to the bottom of by getting a sleep study done. Sleep is weird and solving problems related to sleep is pretty tough sometimes. Maybe you've done all of this, in which case, I'm sorry. Sleep is so important to wellbeing.

    Reply
  59. Matthew D'Camp

    December 6, 2019 10:18 pm

    This channel, which I love, has become a channel on how to live the best life or how to make life less crappy.

    Reply
  60. Keri F

    December 6, 2019 10:50 pm

    I toss and turn all night, and have had insomnia most of my life. I did a sleep study recently and found out the reason I toss and turn so much is that I have restless leg syndrome. Perhaps you have something similar? Mine is so mild neither I or my spouse ever noticed it before and it took sensors all over to finally catch it. I have a weighted blanket that really helps.

    Reply
  61. bastupekka

    December 7, 2019 12:00 am

    You should read "Why we sleep" by Matthew Walker. It's an excellent book that not only points to the different factors that disrupts our sleep, but also gives some good tips on how to improve the quality of our sleep. As you mention in the video, the quality of our sleep is determined by a number of factors, which means that your sleep will probably not be improved until you address several of these factors simultaneously.

    Reply
  62. Benjamin Baumgardner

    December 7, 2019 6:02 am

    Read some books on sleep. People do research on this stuff. If you are a night owl just be a night owl and wake up late if you need to. Don’t force yourself to go to sleep that early. Gross

    Reply
  63. diynevala

    December 7, 2019 12:28 pm

    I know why you woke up all those times. It must be that overly dramatic bass sound that keeps playing the very moment you wake up.

    Reply

Leave a Reply