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- čas přidán 6. 07. 2024
- In this video Doctor Furlan explains how to calculate sleep efficiency and improve sleep quality.
"What can I do to fall asleep faster?"
"What can I do to sleep better at night?"
Dr. Furlan talks about 10 sleep hygiene tips:
0:00 How to calculate your sleep efficiency
04:55 Tip#1- Light and darkness
08:09 Tip#2- Eating and drinking, how much and what time?
10:55 Tip#3- Pee at night
12:22 Tip#4- Exercises, day or night?
13:30 Tip#5- Naps, good or bad?
15:50 Tip#6- Bedtime routine
16:26: Tip#7- Reduce noise, temperature and distraction in the bedroom
17:58 Tip#8- Relax mind and body
19:53 Tip#9- Natural medicines. What about melatonin and magnesium?
21:42 Tip#10- Talk to a doctor
Light therapy lamp: amzn.to/3pbVzT6
Sleep mask: amzn.to/39U17v8
Ear plugs, sound proof: amzn.to/39dqyZv
Fit Over Blue Light Blocking Glasses amzn.to/2M6Mj4v
As an Amazon Associate, Dr. Furlan earns from qualifying purchases. If you purchase any product using the ad above, you are helping Dr. Furlan to maintain this channel.
Link to download document
bit.ly/Sleep_Efficiency
#drAndreaFurlan #DrFurlan #DoctorFurlan
Dr. Furlan would like to thank Dr. Ivone Ferreira for some suggestions to this video's script.
Subscribe to this channel: bit.ly/DrFurlan
Let’s meet on Social Media:
Instagram: / dr.andrea.furlan
Facebook: / dr.andrea.furlan
Twitter: / adfurlan
LinkedIn: / drandreafurlan
=============================================
ALERT: This video is not intended to replace medical
advice. If you think you have a condition that is
causing you pain, please consult with your doctor
to get a diagnosis and a treatment plan for you.
The intent of this video is only for educational
purposes.
=============================================
I love these videos from Dr. Andrea Furlan! The tip about bright light in the morning is a great way to start my day. As always, speak with a licensed healthcare professional before making any changes. For example, melatonin supplements may interact with antidepressants, as well as certain other medications and supplements.
Thank you John for this comment. It is very important to remember that even melatonin may have important interactions with other medications.
Huuuiioollp
@@DrAndreaFurlan 0
Fruitful informTiom for all of us very much appreciated by the medical freternity
Doc Andrea, forgot to mention one point.
Your voice is very sweet and clear. The way you explain is really awesome.
Keep it up. Thanks .
Wow, thank you!
Mulțumim! Foarte bine punctate obiceiurile pe care trebuie sa le aibă fiecare dintre noi,pt a obține un somn calitativ.Felicitari!
I recently turned 50 and I wake up every morning feeling like a 19-year-old gymnast as I swear by getting a nice dose of quality sleep, religiously!! It truly contributes to your fountain of youth!!
That sounds great
Thank you Dr.Andrea for spending your valuable time preparing these valuable videos.
My pleasure! I think these videos are helping a lot of people, and that brings me a lot of personal and professional satisfaction. Thank you for writing this comment.
Thank You, Dr. Andrea , for your helpful tips. I’m one of those who yearn for a good night’s sleep.
God bless you.
Thank you! You too!
thanks for your channel I have had fibromyalgia for decades and have found alot of help from your videos.
That's good Advice
Thank you so much Dr. Andrea, it helps a lot!
Glad it was helpful!
Thank you Dr. Very useful information!
Most welcome!
I've also found that bilateral music helps me sleep faster and better. Definitely worth looking into.
Excellent videos. Thank you.
You are welcome!
Great tips, thank you 🙏
Glad it was helpful!
Que dica incrível!!! Sou sua fã número um dra. Andrea.🥰😷😘
Obrigada!!! Ajude a divulgar os videos nas suas redes sociais.
Je viens de découvrir vos vidéos de grande qualité. De plus très agréables à écouter.
Merci pour ce travail excellent !
Bienvenue!
Thanks for your tips
Always welcome
What a dedication to the humanity.... What a decent personality and great work. Love you 💕 so much. Penetrating my soul....
Thank you!
Highly educative discourse. Thanks
That is great to hear. Please share this video with your friends. I have lots of videos about chronic pain in my channel czcams.com/users/DrAndreaFurlan
Good tips for a good restful night of sleep, thank you Doctor Andrea.
You're most welcome!
Awesome information. Thank you.
That is great to hear. Please share this video with your friends. I have lots of videos about chronic pain on my channel czcams.com/users/DrAndreaFurlan And don't forget to turn on the notifications 🔔
Thank you. Very interesting.
Glad you enjoyed it!
Thank you Dr Andrea
You are welcome Maria
congratulations ,for your selection of subjects,that you throw light upon.Great job.Keep on sharing your knowledge.
So nice of you
i am always blown away by the quality and quantity of information you convey in your videos. you are a stunningly exceptional communicator.
So nice of you. Please share with your friends.
Good job
Thamks a lot !
That is great to hear. Please share this video with your friends. I have lots of videos about chronic pain in my channel czcams.com/users/DrAndreaFurlan
Thank's a lot for your podcast dr.
Thank you for this comment. Have you seen my website yet? All of my videos are organized by topics and you can download all handouts, worksheets and booklets that I made. You will need to sign up for a membership to access all of my materials. It is FREE to become a member. Check it out: www.doctorandreafurlan.com
And please remember that I do not give individual medical advice via email, social media or website. My channel and my website are for educational purposes only. For any individual medical advice, please talk to your doctor.
I love your videos, I just found your stuff. I do the knee/ hip one as well as the lower back one, thank you and I'll watch this one because this is another of my issues. Keep up the Great work and helping people.
Thank you for sharing.
excelente suas dicas para melhorar nossos estilo de vida… Obrigada Dra André 🌹
Obrigada 😘
Thanks so much
You're welcome!
Thanks again Dr. Andrea for showing this video it's really very helpful. So kind of you to provide good information systems. You explain things with very Cheerful heart. God bless you.
So nice of you
@@DrAndreaFurlan Stay blessed Dr. Andrea.
Big thanks for your sleep quality tips Doctor.
Good night
Thanka a lot
You are very welcome.
THANKS A LOT MA'AM
Most welcome 😊
Good job nice
love all your videos. i have Arthritis in all my large joints but I do exercise and supplements and it works. one can always learn every day. keep up the good works.
Thanks for sharing!!
Good day. May I ask what supplements you are taking. I have severe pain due to arthrites. Meds and supplements that I take do not work well for me.
Thank you so much for your excellent videos. You did not mention anything about the deep sleep stage of sleep and how to lengthen it.
Thank you d. Andrea...
You are beautiful
I find your voice very relaxing and helps me sleep. Your beautiful looks makes me feel peaceful and ready to sleep. Thanks doctor.
That is great to hear. Please share this video with your friends. I have lots of videos about chronic pain on my channel czcams.com/users/DrAndreaFurlan And don't forget to turn on the notifications 🔔
I like to see you vidio i try to understand this explain thank you very much Dr Andrea Furlan
Glad to hear that!
Excellent dr about sleep efficiency
Thanks a lot. Good night.
Melhorou muito a minha qualidade de sono.🤗
Que bom que ajudou!
As Always a great video 💕
Thank you for watching the video and writing this comment. Please share this video with your friends. I have lots of videos about chronic pain on my channel czcams.com/users/DrAndreaFurlan And don't forget to turn on the notifications 🔔
And please remember, I do not give individual medical advice via social media or email.
I like your videos Dr esp the yoga pain exercises
Glad you like them!
BIG THANK YOU MY ANGEL FOR THE TIPS OF GOOD QUALITY SLEPP .HAVE SHARED TO FRIENDS
Thanks for sharing!!
Hi doc, very happy to know the 10 sleep tips.
Very informative.Thanks a lot.
How about making a video that provides tips for proper sleep position for those suffering from knee problems please.
Great suggestion. I'll prepare a video about sleep positions in the future.
Thank you, Dr. Furlan. Your overview of sleep is so helpful. I have put into practice many of your tips but you supplied missing puzzle pieces. I am hopeful they will help.
Glad it was helpful!
Hi friend thank u for sharing doc.
Thanks for visiting
Your welcome dr.andrea.
I love this video Dr. Furlan! I prescribe it every day for my patients to watch. Thank you for creating this amazing resource for our patients!
Hi Dr. Tavares, I'm glad you like it.
Thank you Doctor Andrea good trip i am tray sleepy night
Good night
Excellent video and very helpful to improve myself sleep efficiency proved my self.
Glad it helped!
Hello madam excellent tips in Tamil etc
Thank you. I'll prepare the subtitles today.
I liké very much you vidéo. They are clear. More explanation.they are hellpfull and usefull. Not so long
Glad to hear that!
Thank you doc, nice information, i go to bed at ten and get up four early morning because I have to walk at five in the morning, my back pin getting better doc, see you.
Thanks for sharing
I eat great Exercise and do all these things and can barely sleep as I got in.menopause. Yet I feel okay during the day
Love you videos 😍💯😙
Glad you like them!
Hello ! are algae supplements good if they have only dha ?
Started taking magnesium glysinate to help w muscle spasms and nerve pain. Hopefully I can sleep at night. Thank you as always doc
I hope it helps
Thank you Doc.for the information.God bless and more power❤❤❤
God bless you too Miriam
I like your videos
Thank you!
Hi Dr what if I have insomnia,what can I do about it.
Grt video
Thanks
Now Ikw why I get up at night to use the rest room n have a hard time getting back to sleep. I'm going to change my night time eating n drinking habits n reduce my caffeine drinking during the day. Thanks for this video it was really informative n helpful 😊.
Thank you for watching the video and writing this comment. Please share this video with your friends. I have lots of videos about chronic pain on my channel czcams.com/users/DrAndreaFurlan And don't forget to turn on the notifications 🔔
@@DrAndreaFurlan Thank you for your videos on how to reduce inflammation by changing your eating habits n choosing foods that reduce inflammation. I was eating way too much sugary, processed food during the day could be the reason why it was hard to lose weight, since doing the exercise n cutting out the sugary snacks I loss a few pounds n am happier.
Hi queen of health tips ✌️💞 I always enjoy your videos. Looking forward to seeing you oneday in India 🇮🇳
You are very kind.
@@DrAndreaFurlan thanks a million for that
Thank u Dr Andreas for your suggestion to do the neck exercises
God bless
Bharati Mangharam
Always welcome
Dr. Furlan ur great sleeping tips👍👍👍Please tell us treatment of complete ACL tear without surgery.
Thank you for your comment. That is a good suggestion for a future video.
Bgm doc Furlan do know if it is good or bad to rub for pain please let me know thanks very much have a bless day
Hi Marjorie, rubbing what?
Hi Dr. Furlan! Great video! Can you tell me: you mentioned reducing noise in the bedroom during sleep. I have many friends who rely on white noise machines or rain sounds to help them sleep. Is this detrimental to sleep or does it work similar to reducing noise in the bedroom? Thank you!
Hi Nelle, I am not too familiar with these machines. I need to take a look at the health benefits/harms.
Please also advise on frequent disruptions in sleep due to mild prostomegaly
Thank you for your comment and suggestion. This topic is outside of the scope of this youtube channel. In my channel I talk about issues of chronic pain, diagnoses, causes, treatment and exercises for chronic pain.
Thank you Dr Furlan for your wonderful tips & info. However I work the graveyard shift & gets off at 6 am. So I need to sleep during the day. Sometimes it’s hard to sleep during the day cuz the sun is out & bright & sometimes my neighbors are noisy doing repairs, renovations, etc. sometimes I only get 2-4 hours of sleep, & sometimes I get 7-8 hours, which isn’t often enough. I also seem to go to bed anywhere between 12am-4am!! I know this is bad but don’t know how to change this habit. I’ve tried going to bed by 9pm but it lasted only a few weeks! Can you suggest how I can change my sleep habits?
Thanks for sharing. I hope your sleep gets better.
@@DrAndreaFurlan Thank you Dr Furlan! Just hope I don’t get Dementia or Alzheimer’s!!
Советую поменять работу.
Great video mam. Please do regular videos about keeping body healthy and fit everyday.
Thank you for watching. Consider subscribing to my channel. I have a lot of videos about chronic pain.
I get a little confused....most sleep advisers recomend low or no light at night......but also almost always recomend reading before sleep as a sleep tool. Do we read in the dark? Or is there a recomended light or time for night reading. Reading can be like a sleeping pill before bed...but i have been avoiding it due to the the light recomendations. ?
Thanks! I hurt from my pain issues.. that keeps me awake!! If I take the max... I get Nd Jed up inside.... diarrhea not good either! I have IBS! It goes either way!!
Grr!!
Sorry to hear that
I’m h second question! Question for those of us in northern climates: is the intensity of light in the winter (November- January) months of sufficient intensity (on cloudy days) to have the benefit on our sleep and mood? Thank you!!
Hi Nelle. I talk about this in the video. The intensity is not enouth, and sometimes the person needs to buy a light box.
You often looking nice doctor i like your hair, it suits you! 👌👌👌
So nice of you!
Dr.I am looking for a way out from taking my sleeping pills after my bye pass heart operation during the year 2007.Can you suggest me some advice for this post?😢
Thank you for your comment. I suggest you talk to your pharmacist.
I found that listing to a delta wave program helps to block my wife when she snores at night and has definitely helped with my quality of sleep and is cheaper than a divorce. Lol… but seriously has greatly improved my sleep so far but also need to implement a couple more suggestions from your idea list. There are. many sound wave programs like alpha..theta..delta which I found that delta works better for me, can’t wait to add a couple more technics to see even better results.
Thanks for sharing.
My father always naps 45-60 mins and always sleeps like a baby at night. He’s 85 and still going strong got energy of a kid
I am happy to hear that about your father.
Magnesium does help.. 😁 haven't tried melatonin yet. Thank you.
Thanks for sharing
Dr u had mentioned a sleep app used to track the slew can u give the link of the app or the app name
The answer is in the video. Check here: 23:10
Hi! So I've been taking 3mgs Melatonin at 9,00pm for a long time. After your talk I'll give it a holiday! The dark bedroom is a problem which a mask solved. I read that people who AVOIDED liquids at night had more chance of heart attacks during the night.I drink a small glass of water around 9,00.( to take lactobaccilus pool & Melatonin) (No getting up at night)
Ah! I also use binaural on CZcams & breathing exercises.
Hi Geraldine. Thank you for subscribing. Don't forget to turn on the notificaitons to be alerted when I post new videos here. Stay safe.
Likd when yu said #Churchill &#Einstein preferred short #naps
Thank you
What do you have your doctorate in ?
Medical Doctor (MD) and PhD in Clinical Epidemiology
I did not concentrate much.
Thanks
Fadia Sultan
Dear Dr.Furlan : as you know I love your videos, advices and innovative tips.😊
I installed Sleep Cicle, but I immediately realized that it is necessary to activate the phone's microphone, something I don't want at all.
Besides, I sleep with my cell phone in airplane mode to avoid tm radiation.
Can you tell me if it is possible to use this app in airplane mode, please?...
I don't think so, but if anyone can clarify I would be very grateful....(cont)
I've already managed to discipline bedtime, which is preceded by yoga breathing exercises at the window; then I do several neck mobilization exercises (rotations), rotations with the body and other joints (ankles and wrists), as they increase the production of synovial fluid during sleep, avoiding pain in the joints; then I lie down with a pillow under my knees and practice yoga nidra which makes me fall asleep quickly. Before that, I drink hot fennel/chamomile tea and a valerian pill.
I always wake up at night to pee, but I have equipment in the room so I fall asleep quickly.
I adopted this system without prejudice, as my well-being comes first; I don't keep sleep away, I don't catch a cold, nor do I run the risk of falling because I'm sleepy.
I drink a lot of water at night, since always, because I feel very thirsty.
When I was young I spoke to the doctor about this thirst I have and I already did a "provoked blood glucose test" and it was normal; this when I was in my 30s. I'm still very thirsty and I'm in my mid-60s and I don't have diabetes.
I accept this situation without stress.
I sleep much better now at an older age than when I was young...
One of the treasures that age gives us, if we know how to learn, is the ability to get to know ourselves better, learn to calm down and take better care of ourselves.
With these acquisitions, we can better serve those around us, whenever they look for us... and only in those circumstances, always safeguarding our well-being...
Sorry for the long exposure, but I think it might be useful for you and your readers to share experiences.
Thank you very much, dear Dr. Andrea Furlan 🪔🌹🙏🏽
Hi Maria Victoria. Thank you for this comment. Have you seen my website yet? All of my videos are organized by topics and you can download all handouts, worksheets and booklets that I made. You will need to sign up for a membership to access all of my materials. It is FREE to become a member. Check it out: www.doctorandreafurlan.com
And please remember that I do not give individual medical advice via email, social media or website. My channel and my website are for educational purposes only. For any individual medical advice, please talk to your doctor.
@@DrAndreaFurlan Thank you dear Drª Andrea for the link to your channel.I'll vist soon.I really love your CZcams Channel and like to share your videos, with whom I think are in need, among friends and family.
I wish you a great year 2023
Thank you once more🪔🌹🙏🏽
(17-Jan.-23)
It s hard to sleep on high dose of Concerta, so i am taking zolpidem long term with it.A have tried flunitrazepam (Rohypnol),but zolpidem is better.
Complete abstinence from caffeine in the afternoon, and a hot shower just before bed, will give you 90% of all the benefits given by all the recommendations listed in this video.
When I said 90%, I truly meant 90%
Thank you for watching the video and writing this comment. Please share this video with your friends. I have lots of videos about chronic pain on my channel czcams.com/users/DrAndreaFurlan And don't forget to turn on the notifications 🔔
You didn't say why falling asleep immediately and getting up shortly after awaking - basically 100%sleep is not good as you start out in saying - why only up to 89% is better? I like to wait until I am ready to fall asleep before going to bed then I don't lay awake. So would like to know why 100% is not good.
That is a good question. If the person falls sleep immediately and wakes up immediately, it might mean the person needs more time in bed, that the amount of hours in bed is shorter than what that person actually needs.
DEAR DR.. ANDREA WHEN I TRIED TO DOWNLOAD THIS VIDEO THEY ASK ME PAYMEND METHODS WHAT CAN I DO TO DOWN LOAD THIS VIDEO? WEEKLY DURING THE NIGHT I WEAK UP 3- 7 TIMES WHAT CAN I DO; MY DOCTORES THEY SAID DON'T DRINK 6-7 HOUR'S BEFORE SLEEP.
To download a youtube video you MUST have CZcams Premium account.
support.google.com/youtube/answer/6308116?hl=en
How do you know when exactly you fall asleep?
Hi Donald, that is why I recommend to use that App. I talk about it at the end of this video.
Now I'm talking Ativan 2mg which gives me a lot of drowsiness during the day, and I have to lye down without any releaf 😢
Thank you for taking the time to write this comment. I don't have the ability to give medical advice here because I am not able to get all the details that I need and most importantly, to examine you. Please talk to your doctor. Consider subscribing to this channel.
I need some good sleeping pillows
👍🏻
I’m a pensioner now and used to work shifts mornings nights and afternoons and sometimes no regular time when I start. Now I sometimes go to sleep at 9. 00. PM. And wake up at Midnight and can’t sleep anymore even if I go to sleep at 11. 00 I wake up at 5. 00 I take no pills nothing at all My sleeping is haywire sometimes I sleep again after about three hours I woke and other times nothing at all.
حلوو⚘️🍒❤️🌷
Than you! I have "Super Thanks" enabled in all of my videos now.
@@DrAndreaFurlan I'm from Iraq...following you🍒⚘️🌷🥀
How do you know what time you went to sleep? You are asleep
That is a very good question David. I use an app that detects that for me. But if you don't have the app (I show at the end of the video), then you have to guess when you wake up in the morning.
I can’t sleep (Chronic pain and mind raising). What causes Mind raising in bed? The only thing that helps me is .50 Xanax-calms my anxiety. Can you do a video on causes of mind raising in bed? Thank you!
Thank you for taking the time to write this comment. I don't have the ability to give medical advice here because I am not able to get all the details that I need and most importantly, to examine you. I don't give individual medical advice via social media or by email. This channel is for educational purposes only. Please talk to your doctor.
Deae Doctor VERY EXCELLENT PRESENTATION. 90% AMERICINES MUST SEE THIS,I KIDLY
REQUEST YOU TO HAVE MORE ON LINE CLASS IN USA, This is Prof Rammohun Nathanael
from USA AGED 79 YEARS , CAME TO USA ON UNDP FELLOWSHIP TO STUDY PLASTICS
INDUSTRY. JESUS BLESS YOU & YOUR FAMILY, Thanks Prof. Rammohun Nathanael
Thank you for your comments. Jesus bless you too.
there is one problem... what if bedtime is only 5 hours and sleep efficiency is 88% ... excellent efficiency but not enough sleep time...
Good question. It gives me an idea to do a future Q&A video. If the person is rested and doesn't feel sleepy during the day, then it means the person needs fewer hours of sleep than the average population.
🙏❤💕🙏💯💯👍🙏
Thank you for watching.
🙋♀️👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻❤❤❤😘
Glad you like it.
[ FOR , SLEEP 🛏 ] , I , WALK , A MILES , TO , GET , ( TIRE ) AND STAY , IN , SHAPE 👍💪.!!!!! . SHOWERED 🧼 , AND , PLAY , ( CLASSICAL , MUSIC !!!! . ) 🎵 .!!!! .IN , LESS , ( THAN , 20 minutes ) . [ OUT , AS A , LIGHT 💡 ] .!!!!! ....( TRY , IT ) 🥱.!!!! .....IAM , 66.!!!!! .....