How to Trick Your Brain Into Falling Asleep - Full Tutorial - Jim Donovan
Vložit
- čas přidán 7. 09. 2020
- This is a full tutorial of the exercise I share in my TEDx Talk "How to Trick Your Brain Into Falling Asleep".
Grab more free resources at: www.DonovanHealth.com
Read:
Stimulating the Vagus Nerve for Better Sleep, Stress Relief & Health www.donovanhealth.com/blog/st...
Rain Sounds For Sleep, Rest Easy With Nature: www.donovanhealth.com/blog/ra...
Music Healing for Stress, Anxiety and Pain: www.donovanhealth.com/blog/Mu...
******
#sleep #sleepmeditation #sleepinstantly - Hudba
Used to be a night owl since 2009, but my new noisy neighbor made it difficult to sleep lately. I found your helpful video with tips for falling asleep and it worked - I just have to tap my lap for 15-20 minutes then I crash out. Thank you for saving my life. Sending love from Burma.
Dude I can’t fucking thank you enough. Even after drinking coffee later in the day and having some anxiety I was able to fall asleep by 10 and I’ve never done that before. It’s unbelievable and I can’t thank you enough
As a person watching this at 1:58 AM this sure did help make me tired,
Idk why but for some reason I physically can’t sleep
You're not alone
I’ve had terrible insomnia my whole life, without pot I’ve only ever been able to get to bed by 5-6am and I recently quit drinking and smoking and this is the only thing that has truly got me to sleep quick without having to resort to the bong. Absolute game changer!
I know ...quit drinkin first and you fix it
Glad you overcame.i am slowly losing all my sleeping time...its frustrating..I just wanna die
@@leyy4363 you dont sleep after being awake for 24h and doing intense physical activity? i find it very easy to sleep
I can relate to this 5-6 am sleep and most of the time no sleep at all. I'll try this at bed time. It seems my brain has stopped craving sleep because even taking a nap is hard to get. I really pray it works on me because I am so exhausted with my sleep problem. 😭
This FINALLY got me to deep sleep! I haven’t slept well in 3 weeks! Thank you 🙏🏻
Omg I hope you're doing well now😅
You’re welcome 😊
Same here thank you Jim
This really works. I can’t sleep back I wake up around midnight. I am sleeping more and even had a dream after many years without any dreams. I also waking up late.
I'll add my voice to this consensus--I CAN'T BELIEVE THIS WORKS! I have had insomnia for as long as I can remember. I'm a psychotherapist and will be sharing this with many patients. I'll also be looking into how I can teach it to kids as you recommended in your ted talk. Thank you thank you!!
Thanks Liz! I'm so glad to hear it's helping you and YES feel free to teach to all of them! That makes me happy to hear.
This works! Thanks so much.
I do it in bed with lights off and eyes closed. I pull up my legs and tap on the leg sides. I usually do 2x and wait for 10 minutes after to fall asleep. I feel very rested when I wake up. There is a point during the deep slow breathing when my mind seem to switch into a relax mode. I can feel my brain slowing down and my hand tapping automatically slows down. Blessings to you for sharing with us. Jennifer.
I found it a few months ago and I noticed on nights I didn't do it I felt like I slept awfully. But when I do this I can sleep like a baby, it's like a secret cheat code to help sleep
Wonderful! And thanks for describing your process for using the exercise. I think others will find that helpful.
Jim - this worked for me two nights ago the first time I tried it. Got the same results last night! Only have to get up for a quick pee, then back to bed and back to sleep immediately. I’ve long had a problem getting to sleep in the first place. Almost every week last night, for example, I was up till two or three trying to get drowsy. Reading a book, etc. never worked like this! Wondering how you came up with this? So unorthodox, but so satisfyingly effective. I am indebted to you, my friend.
Same here - Thx Jim!
This has helped me so much! I even get settled in, on my stomach, head on my pillow, and lightly tap my fingers on the sheet, above my pillow....zzzzzzz ❤
That's great to hear!
I will try this tonight. It’s been months since I had a good sleep and had the start drinking before bed to fall asleep, which I don’t like. Thanks for sharing this!
did it work?
THANK YOU JIM. I've had sleeping problems for about five years now. I started taking a low dose (25mg) of prescribed medications-which helped initially but now I'm at 150 Mg and not sleeping well. I also have trouble falling asleep. At times it's taken five-six hours to find sleep. And! I have sleep apnea and the CPAP doesn't work with me. I gave Jim's technique. First night-nothing. I tried it again-four nights ago. I've been falling asleep in less than an hour-last night was about 30 minutes. I also sleep better. I lay on my back-with sheet/blanket covering me and do the technique in that position. I don't "drop" instantly but like I said, I'm out so much sooner than before. I have an appointment with my sleep doctor in two weeks...boy is he going to be surprised!..and so will you if you try it. Good luck and Thanks jim!!!
Way to stick with it Leonardo and thanks for sharing your story with us. I appreciate that!
Hey, so happy to hear your success. I'm also someone who struggles to fall asleep, I get frustrated really quickly and therefore find myself unable to sleep for hours. I either sleep immediately or don't fall asleep all night.
Can I ask you if you did this exercise for 30 minutes non-stop until you basically fell asleep without realising? Or did you do it for 10 mins then waited to fall asleep?
I came up with a similar method a few years ago, but Jim's is better than mine. Thank you! Another way of falling asleep: just pretend you're attending a university lecture.
My problem is waking up in the middle of the night. I do use the breathing technique and use that time to pray. I will give the tapping exercise a try.
I hear that. It's helpful in the middle of the night. You can even tap silently just using the finger tips if needed. I hope it helps you. All the best!
Exactly the same for me, including the prayer.
My favorite relaxation technique ever!!! Thank u so much ❤❤❤
I have just been watching your Ted talk and have to say thank you for sharing your technique
I will definitely include it in to my nightly routine
You have a beautiful smile and soul
Thank you for sharing your light with the world
🙏🌟💜🌟🙏
Namaste
I'm crying from relief 😢🦋 thank you for this science ❤️
You're welcome!
So glad it's helping!
I found Jim by chance on demo on fb one night I was in a bad place mentally and wasn't looking for an answer or help or complaining about it just feeling broken and he taught his chanting while breathing thru and feeling the frequency and I was like a kid again excited like I found a priceless treasure I was sure the miracle I felt from the top to bottom inside and out was just a beginning to a new healing I had heard alittle about but no technique or teacher to start anything serious. That first sound frequency vibration breathing chant etc etc "not sure of name" was 5months ago and I was right. I'm progressively getting better listening to his advice. I knew 2 wks ago I found another gift. And it works everytime I use it to calm down to. I WASNT SHOCKED TO HEAR HE DID A TED TALK. I just like how he sounds his smile and his light shines tho the camera and really resonates with me
I just did the exercise a few hours before my bedtime. I feel much more relaxed! 😌
This technique might be useful for anxiety during the day also.
Great insight Paul, and yes, you're right, it's helpful anytime a person want to calm their thoughts. All the best!
I use this when I'm panic and it helps me lower my heart rate a lot, thank you !
Jim- thanks for this, I have insomnia for 1.5 years and it is resolved ! I am on the 7th day of cutting off my Ambien pill, how great is able to sleep! However, still waking up early 4:30am. Will try to use same method to get back to sleep. But sincerely thanks for helping me. It is really God blessing . If you come to Hong Kong, I would like to bless you with a great meal
Fantastic! So glad to hear it and will jeep that meal in mind!
How is it working now
This in fact works!
Great to hear that! Thanks for sharing this.
Thank you
I'm definitely going to give this a try tonight. I'm a drummer and my wife is always telling me to "stop tapping", so I'll need to go for the finger tap! Have basically accepted the fact long ago that I don't sleep well. The best thing I did was convince myself that this is ok. When I wake up in the middle of the night, I no longer toss and turn and look at the clock. I just tell myself that I still have a few hours to lay there and relax. That helps. Thanks for the great advice.
This is a great way to stop thought and get back in to the rest and digest mode. Thank you !!!
Yes!! Exactly.
Amazing love this! I will definitely try tonight. Thank you for sharing.
You're welcome Sara! I'd be curious to hear how it goes for you.
Thank you! This has helped so much, my brain doesn’t ever seem to stop, and this really helped! Cheers! 🥰
You're so welcome!
I've been doing this and it has helped so much! I am even sleeping longer now and not waking up so much during the night. Was having to take sleeping pills and still it took 2 hours to fall asleep and I'd wake up about every 2 hrs. all night. I fall asleep much faster now and wake up more rested without a sleeping pill.
Jim, this is miraculous!!! The first time in 30 yes I am getting "all nite sleep". I am dumbfounded. But I am not understanding how it works? Does a metronome work? If not , why? You are phoenominal. And not getting enough credit. All the talk about sleep hygiene and (the geniuses who babble)flies out the window in comparison!!
Fantastic to hear this Ginny. :)
Thanks Christine! I appreciate your kindness.
This is like bilateral stimulation. I love how you discovered this on your own. I can only vaguely remember your TED talk, but it's great when they give a platform to such interesting and diverse ideas and practices.
I appreciate that. Thanks for sharing.
It works! I finally had a good night sleep 😴
I didn't know you started your own CZcams channel, this is awesome! I remember watching your TED Talk a few years ago and I thought it was a really fascinating concept at the time, but I never really tried it out. My sleep quality has been going down recently, so I'm finally going to give it a go tonight and see if it helps!
Thank you for this! New sub
It works really well for me. Thanks for sharing this, Jim!
Great to hear! You're most welcome and I'm glad it helps!
This 100% works, thank you so much!!
Great to hear this Richard!
Hi Jim, Thank you so very much. Sleep is an issues so glad to have a helpful method. Best regards, Philip
You're most welcome! I'm glad it helped!
Good stuff - thx!
You're most welcome! Thanks for the kindness.
My anxiety just melted away! Thank you so much.❤️
You're welcome! so glad to hear that!
I really felt a unique feeling when I did this. Great for stress release
Great! Thanks for letting me know. I'm glad it helped!
Thanks for spreading your trick! Your the real Sandman. It worked👍
Glad to help. :)
Thank you ima try this I havnt been able to sleep for 3 days strait and I’m tired but I don’t feel tired
I hope it helps!
Thank you, Jim Donovan. I feel sleepy.
You're most welcome!
I’m going to try his tonight...I did do exercise while sitting up and it did make a difference in relaxing better....👍🤔
Great!! Thanks for sharing Barbara.
I can confirm that method and recommend it 100%. it is absolutely the best way to get into the non-thinking mode. I personally take a rhythm that I momentarily feel like, without thinking about it. but it should be a real pattern, nothing uncontrolled weird. it should be a real pattern that your brain must repeat without "You". (whatever "YOU" means) . when I get more tired after a few minutes, I feel like, the simple left-right pattern is the best choice now, indeed. but not when I start. when I start, mostly I need a more complicated pattern. By the way, in my opinion, it is a mistake to believe, "not to move your body at all costs" in order to fall asleep. the opposite is the case. if you feel like shaking or moving your body because you are nervous, do it. until it is not necessary anymore.
Hello Jim! I'm from India and I really love your band Rusted Root. I just want to say thank you for the music brother.❤️
Thanks for the kindness Xavier! Be well :)
Great, it really does work! Thanks man. Marcel, Netherlands
You're welcome!
I started yawning shortly after beginning! the exercise! Thanks for sharing!!!
:) You're welcome!
Thanks man
You're welcome!
I’m yawning already ! Thanks bro 😎
I am 13
I don't have insomnia i just tried it for fun.
It is magical
Excellent! Glad it helped!
@@JimDonovanSoundHealth😂 He didn't need any help...
Jim, I'm glad I was able to find your demo here. After watching the Ted Talk, I have suggested this to a few people and "no shit" it really helped them out - which I was not surprised it had. Being a drummer and drum teacher, there are some powerful advantages to just the fundamentals of drumming that go far beyond simply learning how to play. DRUM ON :D
I really glad to hear it! Rhythm!
I slept!!!!! Thank you so much.
You’re welcome 😊
Love this. can you do it again if you wake up in the middle of the night to go back to sleep? That's one of my issues besides not being able to fall asleep without meds, waking up at 4:00 am and can't go back to sleep so I just stay in bed relaxing. I try to think of gratitude, so my anxiety doesn't get the best of me til time to get up.
Thank you! I finally slept!
I just play your video in my headphones with my eyes closed, that's how it works best for me lol
1:05
Seems to work. I had to stop, as I was getting drowsy at the slow down point and I didnt actually want to fall asleep, just test the method 👍
I’ve modified this method using a metronome app. I set the metronome to start at about 140 bpm and then decrease over time (about 15 minutes) to about 20 bpm. I breathe deeply in time with the metronome, slowing down as the beats do. I’m still experimenting with it but it does help me fall asleep.
Very nice!
How is your metronome experience now? This is a pretty unique idea, I wanted to see if you followed up on it
@@timinoh9892 I now start the metronome much higher-about 300 bpm. The idea is to try and match the frantic pace of my own brain when it’s overstimulated. Then, over about 15 minutes I take it down to about 20 bpm and then time it out. How does it work? Like most tools to help me sleep, I don’t use it consistently enough. But when I do remember to use it, I would say it works 90% of the time. I also play wind sounds in the background (I always play wind sounds to sleep), so it kind of blends in with that.
Let me know if you have any other questions! 😊
@@erinpalmer383 thanks for the info! I'm wondering also, is it an app or program you use that allows the metronome to go from fast to slow?
@@timinoh9892 I use an app for iPhone called Metronome Beats. It’s the free version and it allows me to pre-set the timing it to keep decreasing at a custom rate. It’s fantastic!
I just have 1 regret, not to find this earlier in my life!
That's kind of you to say. I'm glad it helps!
I can confirm this works, did it for the 1st time last night, i did 25 breaths in from my diaphragm and slowly blowing it out like slow puncture through my mouth with lips closed almost....then when i finshed, i just fell back into bed and was out like a light.....
Fantastic Henry! Thanks!
This is why I fall asleep in a car or boat. The rythm of the engine🤔
That actually makes sense. The brain loves to follow repeating patterns. If the pattern is slow, (under 70-80 bpm) our tendency is to relax. Thanks Sam!
It totally worked on me last night. I’ve been facing temporary insomnia from last few weeks and this helped
Great to hear! Thanks for letting me know.
Hey just wanted to know how are you now? Facing insomnia since 20 22 days. I just wanted to know whether I will be normal again? 🥲
Master
I wake up at 2 am for some reason. Racing brain and heart. I know it’s anxiety as life is a bit tricky right now. I manage it during the day with meditation and yoga but it sneaks up on me in the wee small hours. A habit. Tried this last night just tapping my thumbs and the rest of my fingers quietly as I didn’t want to wake my husband and don’t think I was able to finish it before I went to sleep.
So glad to hear this Sally! Thanks for letting me know.
How is it working now
I dont need to do it anymore. I believe I will go to sleep and sleep well. And I do. I think I’ve created a new pathway in my brain so it doesn’t go into that insomnia mode. Life is even more stressful now than it was a year ago. Also getting early morning natural light in my face every day had reset my circadian clock. Check out Andrew Huberman. He gives the science behind all this sort of thing and why it works.
So that's fast tapping (4 beats per second) for about 3 minutes, then tapering down slowly to a stop in the next 30 seconds. Breathing is about 6 seconds inhale, 6 seconds exhale.
I am definitely going to try this tonight. I have not been able to get good sleep in over 10yrs. If i can get a solid 2hrs im lucky. Usually just about an hour and then i wake up for 30 minutes to an hour and repeat 3 or 4 times before i finally have to get up and going for the morning.
Last year was diagnosed with anxiety, high blood pressure and now recently pre diabetes from the weight i have gained from all the meds they have me on. Gained almost 100lbs in a six month span with no changes in my lifestyle other than the meds. Now i have been eating healthier, cut out the mt dew and still cant drop the weight to save my life.
I hope it helps you Michael. I recommend giving the exercise at least 5 tries (on different days) to really se what it can do for you. All the best.
Hey did this work?
@@legendsgnereral7426 unfortunately it did not. I did it everyday for a little over a month with no success.
So annoying with "wouldn't wanna wake anybody up" and with "take a breath -proceeds to talk -breath out" But helpful at the same time, so tnx I guess.
Hi I did try this exercise. It did help calm down my nervew but i coujdbt sleep right away. Any suggestions? I did it twice and wanted to take an afternoon nap.
My therapist told me to try this tonight when I try to go to sleep. I get anxious when I go to bed every night and I have trouble falling asleep and staying asleep. I hope this will work for me!
I hope it helps you!
It helped?
Did it help?
I tried this last night and it didn’t help at all sadly. I did it right before bed and fell asleep as I usually do. Then I woke at 1am as per usual. I did it again but could not get back to sleep, as usual. I’m starting to feel desperate. Worth trying again?
Hi Jim, thank you for that great tutorial. Would you use it during the night? I don't have problem with falling a sleep but I wake after 5-6 hours of sleep and can't go back to sleep.
Yes for sure! I use it like that all the time.
Same here, have you improved your sleep?
I did this for 2 weeks which worked fantasticly, now it's not working. Any reasons why?
Can I do this in bed lying down? And long before bedtime should it be done?
We rhythmically tap the bottom of babies to soothe them into sleeping. I am going to try this now.
Yes!
🙌
Is it the sound or is it the touch that makes it work.. Do you know? Can you tap silently?
Hi Jim, is lying down also good to exercise this wonderful method?
Yes, it is!
If you can just not think, and engage the cogs, you’re good. Also, don’t clock watch.
This worked for the first few nights, but after that, it just doesn't work. I don't know why ☹ Do I need to tap harder so the rhythm gets into my brain?
I was curious how long this takes to work and how long one has to do this? I tried it and it almost revved me up so I must have done it wrong.
Jim. This tapping makes my heart rate jump up pretty high. I stopped in the middle of the exercise. Will my heart come down when the tapping stops. It went from 71 to 97 and 105 while tapping quickly and breathing. Is this normal? I tried it again and my heart did come back down at the end but is this normal gor it to get high during the fast tsppung?
Can I do this laying down?
Thank you so much for this. I have found if I wake up during the night, I turn to my side bringing my legs up, and do it on one thigh under the covers and it works too! Have also found that I have fallen asleep halfway through doing it! LOL
You got it. However you need to adjust it to feel comfortabale in good. Thanks for sharing!
Breathe out using nose or mouth?
This works! Curious though, would a metronome type device work or is the tapping of your hands/fingertips the key? Aaaaand it’s 4:45 am. Think I need to start tapping now
Metronome might be irritating & it’s external to the body, so the pattern is not going within you.
Have you tried the metronome?
I find that being my own metronome works faster. And if I add slow breathing, it helps even more. All the best!
There’s many reasons for chronic insomnia such as blood sugar dis-regulation, thyroid disease, adrenal insufficiency, fibromyalgia, and probably many, more reasons. Will this work regardless of the cause of insomnia?
That's a very good question. I'd check with your doctor first for any medical issue. They can give you the best advice. You might try it out and see for yourself. Many people are finding it to be helpful. :)
I will close my eyes forever I not kidding
How does this drumming help your brain relax? I get the Brain slowing down and going info parasympathetic, and wondered if it takes a little while to work for insomniacs.
I teach a lot of people who have trouble getting to sleep, sleep a few hours & then wake up.
Should they repeat the exercise if they wake up & should they follow it with Yoga Nidra?
Hello there, Can you give me advice? I have just tried this trick and it have worked as every fall asleep trick I have tried before… I trick my body to fall asleep, but when the dizzines reach my head, there are two thigs that can happen. One is that I just start to feel like I am falling asleep, but I just can’t stop thinking (even when I am just focusing on that tap tap rythm, so on the last second before falling asleep I feel like I am kicked back and I am awake as before i started this, or other trick… Second thing that happens (mostly after when I am kicked 2-3 times back to lucidity, about after 15 minutes of just body sleeping, I start to feel like my body is lying in crazy positions, but still asleep, but when the sleepy feel comes to my head again, my head starts to hurt like when I have migrene (lot of days when I have insomnia I also have migrene, so it just boosts it) and I feel like something have exploded in me, whole my body starts to sweat and it continues until I move, which makes me awake on same level or more awake than before this trick… If you can advise me what to do, I will be really gratefull.
I don’t have problems daily, sonetimes it is like once a month falling asleep more than 0,5h (mostly when it is over 30 min it is 2-6 hours), but sometimes it hits me and i have trouble even 5 times a week…
Man that's exactly what's bothering me , I feel sleepy, I almost fall asleep but my brain realizes that I'm sleeping and it kicks me back to wakefulness.
Can I do in sleeping position?
💪❤️
:) Thank you!
Early this morning, I tried it and it worked. But it could have been that I was just exhausted after several nights of poor sleep. Other methods I tried worked just once. I'll try it again tonight.
You have been doing this for years and the comments are positive. So why has the medical establishment not tested your technique in clinical trials?
That's in the works!
@@JimDonovanSoundHealth Sad to say it worked for me just that one night. Typically, I fall asleep easily but wakeup after 3 to 4 hours and can't get back to sleep. Maybe your system does not work in this case.
The last 4 or 5 years I've averaged about 5 hours sleep per night. I once had an appointment with a sleep specialist but that was cancelled by the pandemic. I've been looking for some sleep-inducing method as to avoid medication. Simply concentrating on normal breathing as part of mindfulness meditation works occasionally but is often simply not enough. I tried the technique in the video a couple of nights. It seems to be a little too laborious or perhaps stimulating, both mentally and physically, to do the job for me. Perhaps it needs a little too much concentration.
I hope this the technique in this video can help!
Silly question, when tapping on lap, do i hold breath before exhaling out from mouth? If yes, for how long? Thanks
Good question. No you don't need to hold the breath, but it does help you relax if you exhale very slowly.
Hello! Can i do it also while layong down on the bed? Thanks so much in advance
Yes for sure. I've found that seated or lying down works just the same. Hope it helps!
@@JimDonovanSoundHealth omg it works!! I did it when i was laying down on the bed ,there was a diff sensation around my mouth after the session its so weird but it works! I slept 9am then woke up 2am then repeated again then just got back to sleep til 530,thanks so much il continue doing this!
It works. ...and you know what else? You can use it for meditation too
Yep!
hello, i had such high hopes, but it hasn’t worked for me after the first 2 nights. jim, any suggestions?
Sometimes it takes a few more tries and a longer duration. As you do the exercise, do your best to focus on the feeling of the tapping. When a thought arises, acknowledge it, let it pass and return to the tapping. I hope that helps!
Sadly didnt work for me....tried 5 nights...for about 6 mins each time.....insomnia for around 18 yrs. Ill try again tonight.
If you have had insomnia for 18years, try it for at-least 6months. Once your fully engaged in the rhythm, even if the method itself doesn’t work, sleeping will be directly linked to the method and you will want to fall asleep every-time u do it. Hope that helps!
I didn't sleep but got a Mambo dance party going on🎉
Go I need sleep like right before I go crazy 😆 lol im losing it
Can this method be used to fall asleep anywhere anytime
I think it would depend how safe you felt. "Anywhere" is a lot of places!
Should I continue doing this until I fall asleep, or should I do it for a few minutes and then try to sleep?
Great question. I recommend doing the exercise right at bedtime until you feel sleepy, then just let yourself drift off into sleep. You can tap lightly on the bed or your chest while lying down to make it even easier. I hope that helps.