Discover 4 powerful bedtime routines to beat insomnia and improve sleep quality—learn effective sleep hygiene tips for better rest and wellness.
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00:00 Intro
01:10 First Essential Sleep Routine: Sleep Drive
03:25 Second Essential Sleep Routine: Use early morning light (and evening dimness) to help set your circadian rhythm
04:58 Third Essential Sleep Routine: Exercise
5:42 Fourth Essential Sleep Routine: Schedule Worry
08:08 Summary
Click on the link below to access the transcript:
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In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life’s direction.
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Yep! What I thought!
Solid content as always.
Yeah, tomorrow is a great day. I’ve been scared to sleep in the couch for so much time that I have to wait for my brother to come cause he really wants to go to his dad. He hasn’t seen his dad and I’m scared. I have to print in one of my toys are my brother. He makes literally me fall asleep easily even when he’s here is it even when he snores even every way I still sleep I sleep with everyone cause I’m scared to sleep alone but grandma just keep telling me to sleep by myself but I’m scared so I had to play so much toys to make me sleep and I don’t know why my whole family only talks Spanish like my grandma is the one that talks the most Spanish. I learned all the Spanish word from my mom family, my whole family, which makes me frustrated that I keep forgetting a little bit of some words from Spanish. She doesn’t even know how to say yellow in English, he doesn’t even know how to say orange in English anything in English Say hi hello what’s your name Alexa everyone’s name from from Spanish but only one name from English, what the hell I didn’t like that I want to change it to a new family. What do I need to have a Spanish family? I just want a family that talks English just like I do, but they still buy me a lot of stuff. My dad bought me a needle when it was my birthday so I don’t mind if they talk Spanish just I don’t like when they talk Spanish a lot of time because they do I would rate my whole family not out of 10 since they talk Spanish a lot of time, but it still don’t care. At least I know how to talk Spanish you or else I couldn’t talk and say I don’t understand I mean, I lost a few words to say Spanish I mean in Spanish why did we have to go back to New York? I’m back but this is a story yeah I don’t mind if my mom has surgery. She just had surgery when I was in my vacation. I loved in my vacation. I do care about my mom, but I’m not angry at her. It’s just I had too much fun, but I love my mom more to Santiago. It’s just a country like who would feed myself Like I’m only seven years old to know that and I was heartbroken because she looked like that she had a big surgery and she had to use like something, and then that made her itch so much so much that she literally eats so much that she used the wall everything to it yourself Everything to scratch yourself so stop the itch I mean that happened to me, but I didn’t have the surgery because it’s just my mom wants to be skinny. She’s been fat, but I don’t mind this normal other people are fat like everyone like you and maybe sometimes I get fat. I don’t mind my grandma fat what it doesn’t matter if you’re fat it just matters if they love you, yeah yeah that’s all but
I’m I’m going to have passed away that’s why I can’t go to sleep Ethan fast way to that’s why I can’t go to sleep 😴 eagles game last night
This is great! If you’re having trouble with sleep check out our page, we’re here to help!