How to Fix Your Sleep Tonight: A Psychiatrist's 5-Step System

📌 Learn more about integrative psychiatric care at https://www.enhancepsych.comYou do not have insomnia. You have a light scheduling problem, a blood sugar problem, or a nervous system stuck in overdrive. If you have tried melatonin, sleep podcasts, and putting your phone away and still wake up exhausted, the real fix is deeper than any of those tricks.In this episode, I'm going to walk you through my five step system for fixing your sleep tonight, the same framework I use with my own patients and in my own life.⏱️ TIMESTAMPS0:00 How to Fix Your Sleep Tonight: A Psychiatrist's 5-Step System0:57 Why your light exposure is backwards2:45 Fixing your circadian rhythm with morning light4:15 Why blood sugar wakes you at 3am6:35 The alcohol and sleep connection nobody wants to hear9:59 When it's not insomnia, it's sleep apnea10:41 Why your nervous system won't shut down14:07 Yoga nidra and non sleep deep rest explained17:12 The two rules for a healthy sleep association20:08 Building your 30 minute sleep runway tonight❓ QUESTIONS ANSWEREDWhat causes waking up at 3am every night?Waking between 2 and 4 a.m. is often caused by a drop in blood sugar overnight, which triggers cortisol and adrenaline release that jolts you awake. It can also be caused by alcohol, which sedates you at first but creates rebound arousal a few hours later.How can I stop my mind from racing at bedtime?A racing mind at bedtime usually means your nervous system is stuck in fight or flight mode rather than a lack of sleepiness. Practices like yoga nidra or box breathing help shift your body into a parasympathetic, rest and digest state so sleep can actually happen.What is yoga nidra and does it help with sleep?Yoga nidra, also called non sleep deep rest, is a guided lying down practice that lowers physiological arousal and improves heart rate variability and sleep quality. It is not a replacement for sleep, but it can quickly calm a wired nervous system before bed.🎥 Watch Nexthttps://youtu.be/6nzKxYCTauIWhy You're Anxious for “No Reason” (A Psychiatrist Explains What's Really Going On)📱 RESOURCESWebsite: https://www.enhancepsych.comEnhance 360 Health: https://www.enhance360health.comEnhance Peptide: https://www.enhancepeptide.comPatient testimonials: https://enhancepsych.com/testimonials-by-patients-families/🔔 If you found this helpful, subscribe so you don't miss the next episode breaking down the real science behind your brain, your body, and how they work together.💬 Which of these five steps do you think is your biggest sleep blocker? Tell me in the comments, I read every one and it helps me pick the next topic.ABOUT DR. RAJ LOUNGANIDr. Raj Loungani is a double board certified psychiatrist in both adult and child and adolescent psychiatry, and an integrative mental health and longevity physician. He is the founder of Enhance Psych and Enhance 360 Health, where he helps patients and families optimize mental health, performance, and longevity using a personalized blend of evidence based psychiatry and integrative medicine. He is a Fellow of the American Psychiatric Association with additional certifications in nutritional psychiatry, integrative women's health, and ketamine assisted therapy. He trained at SUNY Downstate and the Medical University of South Carolina, served as a Director of Child and Adolescent Psychiatry in an inpatient setting, and is an Army veteran who has treated thousands of patients since starting private practice in 2019.#SleepHygiene #IntegrativePsychiatry #MentalHealthEducation #BrainBodyConnection #AnxietyRelief