We show you how to cure insomnia in just 12 minutes. Yes, you heard that right—12 minutes to a restful night’s sleep!
Things you need…
Dim lighting or adjustable lamps
A way to cool your room (fan, AC, etc.)
Earplugs or a white noise machine
Comfortable bed or mat for lying down

This channel contains affiliate links which means we might get a commission if you make a purchase, without any additional cost to you.

The information presented in this video is for general informational purposes only and should not be taken as a substitute for professional medical advice. Always consult with a qualified healthcare professional before making any changes to your diet, lifestyle, or supplement routine.

Now that you have all your tools and materials ready, let’s show you how to deal with insomnia in 12 minutes…

First things first, create a sleep-friendly environment. This is crucial because your surroundings can either help you drift off or keep you wide awake.

Dim the Lights: Bright lights can mess with your circadian rhythm. So, dim your lights about an hour before you plan to sleep.

Cool the Room: According to the National Sleep Foundation, a cool room, ideally between 60-67°F (15-19°C), is optimal for sleep.

Silence Your Space: Eliminate or reduce noise. Use earplugs or a white noise machine if you can’t control the noise around you.

STEP 2: Practice Deep Breathing Exercises

Next, let’s focus on your breathing. Deep breathing helps relax your mind and body, preparing you for sleep.

Find a Comfortable Position: Lie down on your back with your hands resting on your abdomen.

Inhale Slowly: Breathe in deeply through your nose for a count of four. Feel your abdomen rise as you fill your lungs with air.

Hold Your Breath: Hold the breath for a count of seven. This helps to oxygenate your blood and calm your nervous system.

Exhale Completely: Breathe out slowly through your mouth for a count of eight.

Repeat this cycle four times.

This technique is known as the 4-7-8 breathing method, popularized by Dr. Andrew Weil. It’s a natural tranquilizer for the nervous system.

STEP 3: Progressive Muscle Relaxation

Now, we’ll move on to Progressive Muscle Relaxation (PMR). This method, endorsed by the Mayo Clinic, helps reduce physical tension and stress.

Start with Your Toes: Tense the muscles in your toes for 5 seconds, then relax them for 30 seconds. Notice the difference in sensation.

Move Up Your Body: Gradually work your way up, tensing and then relaxing each muscle group—calves, thighs, abdomen, chest, arms, and finally, your face.

Focus on Relaxation: With each muscle group, focus on the feeling of relaxation that follows the tension.

STEP 4: Visualization Technique

Visualization can be a powerful tool to calm your mind. Picture yourself in a peaceful, relaxing place.

Choose Your Scene: Imagine a place where you feel completely relaxed. It could be a beach, a forest, or a quiet room.

Engage Your Senses: Imagine the sights, sounds, smells, and textures of this place. The more vivid your imagination, the more effective this technique will be.

Stay in the Scene: Spend a few minutes immersing yourself in this mental image. This can help distract your mind from the worries that keep you awake.

A 2015 study by the Sleep Foundation found that visualization techniques can significantly improve sleep quality by reducing stress and anxiety.

STEP 5: Gentle Stretching

Lastly, some gentle stretching can help release physical tension.

Neck Stretch: Slowly tilt your head to one side, bringing your ear towards your shoulder. Hold for 10 seconds, then switch sides.

Shoulder Roll: Roll your shoulders forward and backward a few times to release any built-up tension.
Leg Stretch: While lying on your back, bring one knee to your chest, hold for 10 seconds, then switch legs.

Research from Harvard Medical School suggests that stretching before bed can help improve sleep by relaxing your muscles and joints.

And there you have it—five simple steps to cure insomnia in just 12 minutes.

Try to incorporate these techniques into your nightly routine, and you’ll start seeing improvements in no time. Don’t forget to subscribe, share this video with your friends, and leave a comment below about your favorite sleep techniques. Sweet dreams, and good night!

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Fatal insomnia is a very rare neurodegenerative disease characterized by progressively worsening insomnia and eventual death. In this video, I explain the symptoms of fatal insomnia as well as what happens in the brain during the disease.

TRANSCRIPT:

Fatal insomnia is a very rare terminal condition characterized by difficulty sleeping that becomes progressively worse over time. Although the disease is typically genetic in origin, some sporadic cases without a clear genetic basis have also been documented. The condition usually begins in middle age or later, and early symptoms include trouble sleeping as well as autonomic nervous system disturbances, such as increased body temperature and increased heart rate.

The disease gets worse over time as the amount of sleep patients get continues to decline. Patients will sometimes lapse into a state of unresponsiveness during which they make involuntary movements that seem to be related to acting out dreams, and they can develop a variety of additional symptoms including difficulties with balance and coordination, trouble speaking and swallowing, hallucinations, and personality changes. Eventually, most patients lose the ability to enter deep sleep at all, and fall into a stupor that it is difficult to rouse them from. This stupor sometimes leads to coma, and the disease is always fatal, with death occurring in just over 18 months on average.

Fatal insomnia is a prion disease, meaning it is associated with the conversion of a protein called prion protein into a form that cannot be broken down. The new pathological form of prion protein accumulates in the brain, and its accumulation is associated with the death of neurons and other pathological changes such as the brain taking on a spongy texture. The neuronal death eventually becomes insurmountable and is linked to the death of the patient. In fatal insomnia, the most severe neuronal loss often occurs in the thalamus and inferior olivary nuclei, but pathological changes are sometimes seen through other areas of the brain such as the cerebral cortex. Damage to the sleep-promoting regions of the thalamus is thought to be especially important to causing the insomnia that occurs in the disease.

REFERENCES:

Cracco L, Appleby BS, Gambetti P. Fatal familial insomnia and sporadic fatal insomnia. Handb Clin Neurol. 2018;153:271-299. doi: 10.1016/B978-0-444-63945-5.00015-5. PMID: 29887141.

Montagna P. Fatal familial insomnia and the role of the thalamus in sleep regulation. Handb Clin Neurol. 2011;99:981-96. doi: 10.1016/B978-0-444-52007-4.00018-7. PMID: 21056239.

Montagna P, Gambetti P, Cortelli P, Lugaresi E. Familial and sporadic fatal insomnia. Lancet Neurol. 2003 Mar;2(3):167-76. doi: 10.1016/s1474-4422(03)00323-5. PMID: 12849238.
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Can you imagine never being able to sleep again? That is exactly what happens to patients with Fatal Familial Insomnia. This rare genetic disorder leads to progressive neurodegeneration in the brain, ultimately stopping patients from sleeping ever again. Even though they may look like they are asleep, their brain is really awake! From when symptoms begin, patients have approximately one year to live, before their body breaks down to the point of no return.

Link to infographic: https://www.instagram.com/demystifyingmedicinemcmaster/p/C1DJFgaxLB-/?img_index=1

This video was made by McMaster University students Andia Tofighbenam, Nishara Vathanakumaran, Sharafat Syed, and Trevor Wong, in collaboration with the Demystifying Research McMaster Program.

We would like to thank Dr. Zen Faulkesfor reviewing the content of this video and providing valuable feedback.

This video is for general and educational purposes only. Please consult your healthcare provider for information about your health.

#insomia #FatalFamilialInsomnia #cantsleep #FFI

Copyright McMaster University 2023.

References:
Genetics and Rare Diseases Information Center (2016). Fatal familial insomnia.https://rarediseases.info.nih.gov/diseases/6429/fatal-familial-insomnia.

Harvard Health Publishing. (2022). Treating insomnia may head off depression.https://www.health.harvard.edu/mind-and-mood/treating-insomnia-may-head-off-depression

Khan, Z., & Bollu, P. C. (2022, May 8). Fatal Familial Insomnia. Nih.gov; StatPearlsPublishing.https://www.ncbi.nlm.nih.gov/books/NBK482208/#:~:text=Fatal%20familial%20insomnia%20is%20a,prion%20protein%20(PRNP)%20gene

Lindsley C. W. (2017). Genetic and Rare Disease of the CNS. Part I: Fatal Familial Insomnia(FFI). ACS chemical neuroscience, 8(12), 2570–2572. https://doi.org/10.1021/acschemneuro.7b00463.

Llorens, F., Zarranz, J. J., Fischer, A., Zerr, I., & Ferrer, I. (2017). Fatal familial insomnia:Clinical aspects and molecular alterations. Current neurology and neuroscience reports, 17, 1-7.https://doi.org/10.1007/s11910-017-0743-0

National Organization of Rare Disorders. (2022). Fatal Familial Insomnia.https://rarediseases.org/rare-diseases/fatal-familial-insomnia/
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Insomnia Coach is a free and publicly available mobile app for people who are suffering from insomnia. It was created by a team at the National Center for PTSD, Department of Veterans Affairs. This app provides users with information to help you learn about sleep, a training plan to guide you to better sleep over the course of 5 weeks, a sleep diary to track your sleep each night, and 17 tools to help you quiet your mind, relax your body, and work on your sleep habits. This app can be used by people who are in treatment as well as those who are not. It’s recommended that before using this app you consult a health care professional. This app may not be right for you if you are a shift worker, or if your job requires you to be awake at night.
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Michelle Jonelis, MD, Redwood Pulmonary Medical Associates, Redwood City, CA, discusses the use of cognitive behavioral therapy to treat insomnia (CBT-I). CBT is the recommended treatment for ‘all-comer’ insomnia and insomnia in patients with neurological disorders. Traditional CBT is one-on-one with a psychologist. This is very labor-intensive, and there are not enough specialist psychologists to keep up with the incidence of insomnia. Recently, apps that can provide CBT-I have been developed, and research has shown that they improve insomnia symptoms in ‘all-comer’ patients and in patients with neurological disorders. Dr. Jonelis hopes there will soon be CBT-I app recommendations from the American Academy of Sleep Medicine and the Society of Behavioural Sleep Medicine. This interview took place at the American Academy of Neurology Annual Meeting 2023 in Boston, MA.

These works are owned by Magdalen Medical Publishing (MMP) and are protected by copyright laws and treaties around the world. All rights are reserved.
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Join our Long covid successful treatment group: https://www.facebook.com/groups/longcovidsgb
where Dr. Robert Groysman vets treatments that work and calls out fake treatments. Get protocol information and real advice on how to get out from under Long Covid: https://www.facebook.com/groups/longcovidsgb

A series of easy to understand explanations by Dr. Robert Groysman, MD.

These are based on my educated opinions and are not confirmed by studies yet. However, I do believe over time, these statements will be proven to be true. While I understand that there are several competing causes of long covid, I use dysautonomia as a central explanation of why long covid occurs.

Next week I will post how to TREAT the insomnia from long covid.

Long covid treatment expert discusses parosmia, anosmia, brain fog, fatigue symptoms and how to treat them . Dr Groysman, MD answers questions about long covid (long hauler’s).

Want to know if an SGB is right for you? Schedule a telemedicine consult with Dr. Groysman here: https://reliefbeginshere.com/book-a-visit/
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Are you an API developer looking to streamline your workflow and improve efficiency? Join us for this introductory webinar on Insomnia, a powerful API design and testing platform that simplifies the entire API lifecycle.

In this session, we’ll explore the core features of Insomnia that make it an indispensable tool for modern API development. You’ll learn how to design and prototype APIs visually, send requests with a user-friendly interface, and organize your API workflows with workspaces and environments.

We’ll also dive into Insomnia’s robust testing capabilities, demonstrating how to write and run automated tests, track coverage, and debug issues seamlessly. Plus, we’ll cover importing and exporting data, collaborating with team members, and integrating Insomnia with popular tools and services.

Whether you’re new to API development or an experienced API developer, this webinar will help you harness the full potential of Insomnia and boost your productivity.
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Cheers and Happy Coding!

#insomnia #chrome #curl
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Insomnia Cookies CEO Seth Berkowitz’s sweet tooth inspired him to bake and deliver cookies around his college campus in 2002. Last year, it brought in over 0 million.

Update: Krispy Kreme purchased a majority stake in 2018, paying roughly 9.5 million for 74.5% of the company, according to a 2021 SEC filing.

Produced by: Lauren Shamo
Senior Managing Producer: Eric M. Clark
Sr. Production Manager: Kathryn Mavrikakis
Camera: Sam Radutzky
Editor: Amy Marino
Animator: Elham Ataeiazar
Reporter: Tom Huddleston
Narrator: Nicolas Vega
Additional Footage: Insomnia Cookies, Getty Images

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How Insomnia Cookies Went From College Side Hustle To 0 Million Company

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Insomnia is a API design, testing and debugging tool. In this tutorial I’ll teach beginners how to use Insomnias from scratch. Visit us at: https://www.kibi.one.

10 APIs which require no Authentication: https://www.kibi.one/10-best-no-authentication-apis/

In this tutorial you’ll learn how to use insomnia (either locally or on the cloud) to test API endpoints. We’ll use easy to use API examples which will allow us to examine the JSON data from each API GET and POST request. I’ll teach you how to GET data from an API (we’ll use beginner friendly APIs that don’t require authentication) and I’ll also teach you how to use the POST function in order to send data to a database.

Insomnia is a great tool for developers and no code developers looking for an free API testing tool which will allow them to work with their APIs.

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😲 ABOUT THIS VIDEO

We created this video because we wanted to show developers one of our favorite API testing tools. To follow along within Insomnia in this video you can use any of the APIs found on this page:

10 No auth APIs: https://www.kibi.one/10-best-no-authentication-apis/

Working with JSON files (no code): https://www.youtube.com/watch?v=vLqLBjMwUBA

If you want to learn more visit us over on our website here:

👉 https://www.kibi.one/

👉 NoCode & SaaS development blog:
https://www.kibi.one/blog/

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Chapters

0:25 Testing APIs
2:05 Working with API data (GET)
3:13 JSONPath expression
6:02 Working with POST API data

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so while we we were in philadelphia a few months ago, we decided to stop by this insomnia cookie speakeasy 🍪 from the outside, it looks just like a regular insomnia cookies location, but if you go up to a bookshelf and say the password, you are transported into secret cookie lab! a cookie lover’s paradise ✨ we tried some of their secret menu items and although they were VERY sweet, most of them were also pretty good! are there any other secret locations we should check out?? 🤔 #secret #speakeasy #food #sweets

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Who makes better cookies Insomnia or Crumbl? Today we try both head to head to see who is superior! If you would like to see other versus battles drop them in the comments!!

Any suggestions? Leave a comment!

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You can go straight to my Pregnancy & Insomnia Kit here: https://kit.co/CajunStork/sleep-problems-insomnia

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This #MidwifeMonday, let’s talk about SLEEP!
Sleeping problems in pregnancy can range from anxiety, too much caffeine, body aches, being too hot or just general discomforts associated with pregnancy…not to mention waking up all night to pee! It may seem like everything is against you to rest, but midwifery remedies can help!
When sleep disruptions in pregnancy interfere with your mood or even your ability to do your daytime activities, it’s time for an intervention/support. In my practice, we counsel often on sleep support and in today’s Midwife Monday video, I listed the most common suggestions we discuss
We will be releasing new videos every Monday for Midwife Monday, so make sure that you click the subscribe button!

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Disclaimer: The information shared in this video is for educational purposes only. The educational content in this video is directed towards HEALTHY, LOW-RISK PREGNANT WOMEN AND THEIR HEALTHY BABY. The information shared is not meant to replace the advice of your doctor or midwife. Medical advice will not be given so please consult with your provider regarding your particular situation.

FTC Disclaimer: Links may be affiliate links.

🤰🏽 Pregnancy insomnia? Don’t lose hope! Try these tips for better sleep:

☀️ Number 1 tip: Get morning sunlight! This is THE most impactful practice to get a good night’s sleep. That’s because the bright light starts our nocturnal melatonin production sooner, and we enter into sleep more easily at night. Bright morning light has been effective against insomnia, premenstrual syndrome, and even seasonal affective disorder because morning light also boosts are serotonin production.

🍒🥜 Eat 1 oz of pistachios and drink 1 cup of tart cherry juice daily. They’re rich in melatonin, the hormone that helps us sleep. Studies show that tart cherry juice can increase sleep time by up to 90 minutes a night! 🙌

💆‍♀️ Try topical magnesium, a calming mineral that can be applied directly to your skin for better sleep. Over 80% of us are deficient in this important mineral.

🚫📱 Turn off blue light 2 hours before bed or use blue light blocking sunglasses while watching TV. Blue light disrupts melatonin production and signals our body to stay awake.

💤 When all else fails, try 2 drops of Cedarwood oil on your big toe. Dilute two drops of Cedarwood in 2 tsps of lotion and apply it to each of your big toes for a peaceful sleep. Don’t forget, Lavender and Roman Chamomile are also pregnancy-friendly essential oils that support relaxation and good sleep.

Have you experienced pregnancy insomnia? What helped you? 😴
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