Any other sleep tricks that weren't included in this video? Let us know with a comment below. Also, if you want more insights about sleep and other life optimization, check out my weekly newsletter here: medschoolinsiders.com/newsletter

@simplyamih9861

4 жыл бұрын

Med School Insiders Do you have a wife?

@lauracaceres

4 жыл бұрын

I sometimes struggle with meditation before going to bed, I find it hard to concentrate enough to clear my mind from racing thoughts when I’m really tired from a long day. Instead, I listen to guided hypnosis videos. They are wonderful for falling asleep really fast and for going back to sleep when you wake up in the middle of the night.

@deedeelee2524

4 жыл бұрын

You turn on the “Do Not Disturb” option, yet I thought you get on demand calls for your job during the night on some days.

@WhatDoesMyChannelNameMean

4 жыл бұрын

What does it mean that I'm the opposite on the temperature thing? Cold keeps me awake shivering. I sleep in layers of sweatshirts and sweatpants, I have an electric blanket turned all the way up, and I have to use a space heater to get my bed area at least 85 degrees; if it's below 85 I wake up with chattering teeth. In the summertime when it's warm all the time, I'm sleepy all the time. I had a work study job back in undergrad, working the front desk of the residence hall. There was a heater beside the desk, and I was nodding off throughout my shift. If I went across the room to the sofa instead, I was fine because it was cold over there.

@lilyh.8104

4 жыл бұрын

@Persona non grata evidence please?

When he said “you’re not too busy, you’re just inefficient with your time” I felt personally attacked

@okayfries7601

4 жыл бұрын

Me too

@Crawford18ful

3 жыл бұрын

Personally attacked?? Omg so sensetive XD

@sleepsmartsmashstress8705

3 жыл бұрын

Maybe you ARE just inefficient with your time Most humans ARE!

@brenjamero5110

3 жыл бұрын

@@Crawford18ful Doesn't know how to spell? OMG so dumb XD

@lydiap9542

2 жыл бұрын

Same lol

The fact that we as students don't get enough sleep because we aren't efficient enough and not because we don't have enough time is a tough pill to swallow - but it's so true!

@ahnrho

4 жыл бұрын

Yeah.

@swaggery

4 жыл бұрын

Not all of the time. If you have 5 exams in one week, not much you can do there. Or aren't naturally smarter like this guy you'll have to study a lot more for the same result. It true up until a point, but at the same time no college student is taught how to manage time efficiently so there's probably a lot to improve upon for the average person.

@timothycampbell6107

4 жыл бұрын

Ryan Swaggert “naturally smarter”. You would only really know if “natural intelligence” was holding you back once you were fully optimized. And I have never heard anyone who is fully optimized with habits amd behaviors use this language.

@p.s.w4744

Жыл бұрын

@Swaggery all college people carnt understand or say wot a women is, so time an sleep is not in there weak woke mind's

This guy is so productive it’s kind of scary

@nishthedr

4 жыл бұрын

😂 😂

@thenourway

4 жыл бұрын

Same 24 hrs you have.

@_letea_

4 жыл бұрын

I watch his videos as I actively procrastinate 🤣🤣

@andrealvarado9033

3 жыл бұрын

I agree

Wouldn't it be better to call these "the four pillows of sleep"?

@vishalv2980

4 жыл бұрын

But...that would hurt the neck

@TrippinCozy

4 жыл бұрын

He's too efficient to make jokes xd

@stenandersen836

4 жыл бұрын

that would be orthopnea ;)

1. Don’t eat three hours before bed. (Big one for me, to be honest - was this mentioned?) 2. Establish a regular bedtime and stick to it, even on weekends. 3. Have a pre-bed routine: Put on special blue-light-blocking glasses, take a warm shower, read for twenty minutes (consider meditating based on what Med School Insiders said about it). 4. Stop using devices 2 hours before bed. 5. Activate “Do Not Disturb” automatically on your phone. 6. Charge your phone as far away from you as possible so you're not tempted to check it. 7. Avoid taking naps. 8. Don’t drink any coffee or caffeine eight hours before sleeping. Did I miss any?

I'm watching this video about sleep instead of sleeping

@KBHouse-mw3sd

4 жыл бұрын

😬Me too!

@haseenabadshah5381

3 жыл бұрын

J3samsung

@naveenkr5992

3 жыл бұрын

Same

MSI/Dr. J has convinced me of some important things over the past two years 1) be efficient with your time to open up other opportunities 2) how to use ANKI (which will in turn make you more efficient and save time) 3) Sleep is absolutely important and glorifying sleep deprivation is apart of our toxic medical culture. Probably one of the most useful channels I watch on a per second/minute basis.

@MedSchoolInsiders

4 жыл бұрын

Thanks for the suppprt

@chrisr5649

4 жыл бұрын

Not everybody uses Anki. If you don't learn well via flashcards, it may not be ideal for you.

@sleepsmartsmashstress8705

3 жыл бұрын

Use CUNODE system each 15 min is a CUNODE in Irish . Spend them very frugally and do a count Check if each CUNODE gave good value You will be happy and productive TRY

@haseenabadshah5381

3 жыл бұрын

169 likes lmao

I never knew sleeping was so competitive. Gotta learn those Pro sleeping techniques™ 😂 thanks for the tips Dr

@MedSchoolInsiders

4 жыл бұрын

😂

@elijahmurray6094

4 жыл бұрын

QQAQE keep it up, and they gonna make it to the Olympics

sleep was one of my priorities in med school If I don’t sleep well ,I would have headache and troubles with concentration for the rest of the day . Thanks for your video

Sleep is so vital to good physical, mental and emotional health. Everybody should prioritise sleep in 2020.

@marilynbock2099

2 жыл бұрын

I also am sleep deprived and I'm emotionally and mentally affected. It increases my depression 😔

In the battle of study and sleep internet always wins 😂

@zuizara9413

4 жыл бұрын

FACTS😥😥

@03muhammadharis39

4 жыл бұрын

@@zuizara9413 Chill dude Have time for both

@sleepsmartsmashstress8705

3 жыл бұрын

DEFEAT internet

@hedaron3787

3 жыл бұрын

Here we are 😅

I'm at my last highschool year and I'm suffering from being overloaded, but fortunately I'd discovered your channel, and literally it is one of the very rare things in life that could keep me motivated! So I just wanna thank you for every tiny effort you give in order to spread your knowledge and awareness. PRAY FOR ME!

@jdbricksquad1017

4 жыл бұрын

Highschool is so easy stop crying

@nay.diaries

4 жыл бұрын

Not in my country with this huge curriculum 😂 No actally it's not that complicated but it's to competitive.

@jdbricksquad1017

4 жыл бұрын

@@nay.diaries Best advice. Do numbers stay humble. Study hard get the numbers, voulnteer and apply

@baileymadison9019

4 жыл бұрын

jfitness it depends, if you are in a lot of AP or dual credit classes then high school is at a college level and it becomes much more difficult then your standard high school experience.

Can you do a part two on how night/graveyard shifts affect the circadian rhythm and the best way to approach sleep for HCPs or anyone who works night shifts.

@sleepsmartsmashstress8705

3 жыл бұрын

graveyard shifts WRECKS the circadian rhythm

I thought I was the only one who loved sleep for the way it feels, but hated it for it's time consumption!!!😩

I'm in the middle of sleep crisis, and I'm a medschool student who always feels sleepy (unless I get 9-10hours, which is a lot). It's crazy. I'm gonna apply this video strategy, read the book you talked about and hope for the best. Thanks Dr.Jubbal!

@MedSchoolInsiders

4 жыл бұрын

Good luck friend

@wem3121

4 жыл бұрын

@@MedSchoolInsiders Thanks a lot! Good luck for you as well!

@nailaoulfetzitouni5060

4 жыл бұрын

Me too😭😭😭

@sleepsmartsmashstress8705

3 жыл бұрын

Exclude hypersomnia or narcolepsy

@daisiesandpandas1218

Жыл бұрын

8 hours of just average, some people are longer or shorter

I’ve always needed lots of sleep to function. In hs I neglected sleep and as a result I was sick and in a brain fog all the time. However in college I made sure I made sleep my number one priority (really). It wasn’t until I changed my diet to low carb and higher protein intake that I could comfortably live on 6-7 hours of sleep instead of 9 hours. Now as a med student my body is healthier than it has ever been even though I’m working harder/longer than ever. Diet->sleep->exercise

@jenstudies-booksbones6711

3 жыл бұрын

Just by changing your diet ?

Just entered medical school. What’s sleep btw?

@ginaforte928

4 жыл бұрын

Idk they probably teach it next year

@TheDhananjay25

4 жыл бұрын

@@ginaforte928 i don't think it's in the syllabus

@ioana847

4 жыл бұрын

Idk, but it doesn't apply anymore once you enter university

@addacdd

4 жыл бұрын

Or the military. Sleep has no means. You got Sarge up your but or some other NCO trying to mess with you. The saying we killed sleep is true in the military

@brian7897

4 жыл бұрын

@@addacdd maybe in Basic and AIT, or during field exercises depending on what your job is. However the rest of the time you can get plenty of sleep if you choose to. Even deployed and working 12-14 hours a day, we were able to get sleep. Nothing else to do on the FOB when off duty.

omg when you said that the dim red lights in the bedroom weren't for a sex dungeon vibe effect, BUT WERE A WELCOME SECONDARY EFFECT i laughed so harddddd

@nishthedr

4 жыл бұрын

😂 😂 😂

A great and much needed video! Thanks so much Dr. Jubbal!

Thank you so much for addressing this topic!!

This was so interesting! Absolutely loved this video!

Great video dr J ....in explaining the ritual of beating insomnia. Saved as one of my favs❤️

Good stuff Dr J. Just bought the glasses work late swing, so I’m trying to get better at sleeping right away.

Sleep is soooo important. Love your Tips Doc Man. Keep building your business. I Love Building the businesses and lives of others I influence too so definitely adding your tips for 30 days! Used to 4hrs. Testing something. So thanks again.

Fantastic video, thank you for making this. I really appreciate it :)

This was such an informative video! I am using and citing this video for my research paper on the topic of sleep!

My sleep routine is such a chaotic spiral that I don't feel at all I can fix it. Night owl with onset insomnia that has a compulsive need to re-think all his entire day when trying to sleep and, if all the day all I ever did was studying, I start to fantasies about complex things. Hell, that 2-4 hours before falling sleep are as productive as the day itself. On the other hand, when I, by a miracle, manage to become an early riser it's all smooth: at then, I fall sleep almost in 15 minutes. But it is so incredibly hard to archive this. And the moment that "ten" becomes 1 am, it's all over. I don't know why, but from 1 am I got a second wind and it's all downhill from there, falling sleep only from 4 am to 7am.

Love the program!!

One of the best vids this guy has ever posted.

@chrisberger382

4 жыл бұрын

Btw anyone tried weighted blankets? Thinking about getting one

Peter Attia's 3-part podcast series with Matthew Walker is fantastic! I've probably listened to the whole thing 3 or 4 times now, and I can't recommend it enough

@MedSchoolInsiders

4 жыл бұрын

Agreed. Awesome awesome podcast. I wish it went into more actionable advice is all. That’s why I made this video :)

I learned a lot from this video!

Okay, but I had no idea f.lux even existed!! I've been looking for options to reduce blue light from my laptop at night and this is just what I needed. Definitely will be implementing the other tips mentioned as well. I constantly feel tired and I'd also like to increase my productivity, but my irregular sleep schedule is not making it possible. Thank you for all the recommendations!

7:10 that graph shows 65 fahrenheit at 13-14 celsius. that is wrong. 65 fahrenheit is 18.3 celsius

Binging sleep on the weekdays is brought up. For me, I force myself to get enough sleep on weekdays for certain in order to function well at work. But I tend to do some weird crazy binging on weekends. By Monday, I come into work still feeling a kind of rush, having been free from a structured schedule for a couple days. But then my soul eventually feels crushed and the remainder of the work day is just this depressing grind.

I really have sleeping issue ans i really hope this is gonna work for me. Thanks Dr.

Great stuff! Need to work on sleep over the break.

I'm night owl, but definitely it affects my health, my job, and mental wellbeing, thx for the video

nice tips! thank you!

As a life long insomniac, I found this interesting. I’m not sure the rules will actually help but I’m willing to try. Luckily, I live in an area without extraneous light or noise (unless you count owls or coyotes), so those factors are naturally under control. We’ll see how well I can do with disallowing reading.

@leannewith3

4 жыл бұрын

sandy roberts-anderson it was only reading in bed. So you could sit in a chair and read, then get into bed for sleep.

Useful video. Thank you

The fact that some people see sleeping as a time waster :0 like what.

@lmmm1459

4 жыл бұрын

Entrepreneurs do, they gotta make that $$$$$

I am feeling sleepy after waiting this video in the afternoon 😴😴😴

I just bought -philips wake up light -blue light goggles -black out curtains -ear plugs My bank convulsed lol A big thanks for the tips!!!

@vicesmadonna8151

4 жыл бұрын

Blue light goggles for what? Like you wear them to sleep?

@moosdeboer6469

4 жыл бұрын

ur easy to persuade lmao

@ceejay1684

4 жыл бұрын

Vices & Madonna did u watch the video?

@TimeraB

4 жыл бұрын

Did they help?

@m1ghty_angel530

3 жыл бұрын

you're overdoing it

Can you do a video on what time of day one should exercise? I know it’s up to preference, but can you still elaborate on what may be better for one over the other? I would appreciate your insight.

Thank you a million times!

awesome you good!

This was extremely interesting! I have had serious clinical insomnia for over 30 years. Have tried everything under the sun and the only thing that helps me get to sleep and stay asleep consistently, is Ambien. I have tried the whole sleep hygiene, lighting, cutting caffeine,eating right, different beds, ear plugs, diffusers, relaxing music, meditation, journaling, other OTC sleep aids, prescription sleep aids, hot milk, decaf tea, eating, not eating, the whole pre and post bedtime routines,...... I’m in constant anxiety because I’m only given few Ambiens a month. So I go a week with good sleep and then the rest, with little to none. I wish doctors understood how punishing everyone because a few abuse it, really hurts us that it actually helps. Any advice would be extremely appreciated. TY

Dude i was literally thinking of this. Great timing!

thanks for all the important information, i like to sleep with very little cloths

I have à love love relationship with sleep

Rebound insomnia (THC) is a serious consideration against using it. I thought I was the only person who experienced it. It took me a 3-4 months to get back to some degree of sleep constancy!

I almost tried everything to organize my sleep time , nothing works i hope one day i can sleep and wake in a regular time like any other person in the world 😭

@vishnumundhe6398

4 жыл бұрын

Quitting a habit is similar to quitting smoking. U have to be persistent in ur efforts. The change is gradual and you have to resist every temptation to fall back to your previous routine. Best of luck!

Traffic can be white noise as long as it's just running and not a jam... I used to live in a large city in Spain and I found it really hard at first to sleep when I moved to the Northern Irish countryside where there is absolute silence at night

Honestly I found THC and CBD useful for sleep. I don’t use either very often, but when I do they both do wonders

Discipline equals freedom!

You talk about meditation a lot on numerous videos. Can you please make a video specifically explaining how it’s beneficial and how we can maximize meditation? Thank you!! 😊

@MedSchoolInsiders

4 жыл бұрын

I have a video on meditation! I think it’s called Ultimate Student Lifehack

My chronotype changed from my early 20s (night owl/low sleep requirement) to an early bird in my 30s 🤷‍♀️

Hi there, I have been watching your videos lately and I am wondering what you think of eye masks for sleep? THanks!

how did you keep the sleep schedule up while doing call?? what did your post call day sleep schedule look like?

@MedSchoolInsiders

4 жыл бұрын

Not pretty on call days of course

Literally had the most vivid nightmare last night

As I watch this at 3 in the morning 👍

@advertorialpro5242

4 жыл бұрын

Chelsea Taylor 😂

Do you have any tips for maintaining good sleep when you work full time in an emergency room and can’t have a regular sleep schedule?

Watching these incredible and functional videos on how to manage time and be an eary bird...but still my soul wont cooperate😐 im hopeless

I am a pre medical student....and I have only hate relationships with sleep not love hate relationships 😐😶

Do you recommend any track sleeping app? I have an apple watch and I wonder if I could be able to monitorize my advance regarding my sleep habits.

efficiency is key

Four pillows of sleep 1. Sleep depth/quality 2. Sleep duration 3. Continuity (are you interrupted) 4. Regularity Steps - Determine the time you have to wake up, and try not to oversleep at weekends. - optimize bedroom : dark, no light, cold, naked, no noise or white noise or ear plugs. Red lights are cool. - pre-bedtime routine (meditate) -

I have a blue night light, and I love it ! Red makes me feel claustrophobic. Whats wrong with me ? Are there others like me ?

@lauracaceres

4 жыл бұрын

Karen Elias I use warm yellow lights for my bedroom area

Could you do a video on paedratiorions please!

Dr.jubbal, I really have a question that , because they are lot of improvement on advanced technology like robotics and in advanced medicine...due to this Does medical career or medical professional can survive in future... I heard that there will be no human supervision in medicine at future.. In this issue can you please make a video of it and I need your opinion about this...

So, 3-4 times a year, on average, I stop sleeping normally and start waking up at 2am, and my average sleep goes from 7-8 hours per night to 3-4. I do not feel tired nor sleep deprived. Any ideas why? This continues on average for 60-days. I don't have any job stress or other abnormal stress. It's also similar to what is called 'bi-phasic' sleep since part of it occurs at around 3-4pm for about 45 minutes.

any tips for a 3rd shift factory worker (shift is from 10 pm -6 am) ? I take care of my 2.5 yr old daughter during the day!

I get a little of each of the 4 pillars and sometimes more of a couple and less of the other two. Hard to imagine anyone fully hitting all 4 pillars.

I have an EXTREMELY delayed chronotype... Post-coronavirus break, I can only fall asleep after 7:30 am

Do an episode on so you want to be an internal medicine doctor

I am a person who has literally so much time to sleep, but this insomnia and anxiety will surely take my life one day :( I survive the whole day with only 2hrs or no sleep 3-4 times a week

Just started video, what about sleep disorders (PLMD) that inhibits restfulness?

how do you get 7-9 hours of consistent sleep if you're a surgical resident and have q3-q4 call, are being paged constantly, and have unpredictable OR schedules? I guess this question applies to any residency in general as well...

@MedSchoolInsiders

4 жыл бұрын

On many rotations in residency it won’t be possible to get 7-9 daily. That being said there are more opportunities to get sleep in med school and residency than people realize

@124mopar

4 жыл бұрын

@@MedSchoolInsiders it's a shame that current medical culture does not value sleep. As "wellness" becomes a bigger movement hopefully this will change. As physicians we promote healthy lifestyles but are unable to follow our own advice, and our mental/physical wellbeing suffers as a result - really ironic!

@MedSchoolInsiders

4 жыл бұрын

Yup. Gotta love the mandatory wellness seminars that cut into our potential sleep time. Wellness is about changing the medical training system not telling Med students and residents they need to take better care of themselves

Sleep has become disadvantage to me. Ive used sleep as my coping skill and now I cant seem to wake up with alarms and its very strange though Ive had enough sleep, I wake up feeling unsatisfied. Im a second year Nursing student and Ill probably fail in my first year. Im anxious af but it makes me numb. So yea. Unrelated but Im killing my future

Great content, but you should put links to the papers you are citing.

Quite nice

Great video!! - Also the book "Why We Sleep" from Matthew Walker is a great recommendation for anyone interested in sleep.

Found myself nodding off about a quarter of the way through.

Is it weird that I am a high school student who is stressing so much about going to undergraduate and also med school. All the videos about life and study balance scares me

@suras8984

4 жыл бұрын

Honestly university is not as hard as you think. It depends what you take as well. But I found the layout much easier for me. Im sure it depends on the program but I was able to select courses that suited my schedule. So I would never take any 8am classes because I could not get up for them. I would try to place more classes in one day so that I could get a day off. Some programs you might not be able to do that though. With my political science degree I was able to do that. But with my nursing degree my schedule is preselected pretty much; and now I always have 8am classes.

@MedSchoolInsiders

4 жыл бұрын

Take it one step at a time. It’s going to be fine

@nishthedr

4 жыл бұрын

Same.... Same.... I am scared, like really scared.

Why are kindles okay? Do they not emit bluelight?

Because being as productive as possible every waking moment is also healthy...

Sleep is heavily undervalued, especially in healthcare

I‘m a film student. What’s that regular sleep cycle? Never heard of her

I fall asleep all right, but wake up about 4.30 am and stay awake for a couple of hours. So I get only about 6 hours' sleep. Any advice?

Can I make vedio on techniques of meditation please?

So the Doctor Disrespect glasses are actually good for sleeping?

I have slept for 4-6 hrs per day for about 2 months, and I have not noticed ANY signs of sleep deprivation. I am an athlete and my sports performance continues to grow and improve, while my muscles also improve and get stronger. Would it be safe to say that I am a short sleeper (SSS)?

Brand of red wavelength light bulbs?

Most women’s body work differently though, personally if the temperature is below 73/70 when I sleep I will wake up multiple times during the night and will not feel rested at all in the morning Our body heat up at night

@woffe8094

4 жыл бұрын

Wrong

How much deep sleep should you get every night?

I am 44 years old. I don’t have a hard time falling asleep however I cant sleep for 8 hours. I normally get about 6. I wake up just fine and not tired during the day. How can I stay asleep longer?

What if i have phobia from darkness..

watching this in 2 am

I just take melatonin for my sleep, when nothing helps. Otherwise with the amount of 4 hours of sleep, i'm a walking disaster. Very good advices, thanks.