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Hinzugefügt: 2026-06-03

[00:00:01][music] [music] >> Step one.

[00:00:17]>> Emma, what brings you in today?

[00:00:19]>> I can't sleep well. I haven't had a good night's sleep in months.

[00:00:23]>> What symptoms are you experiencing?

[00:00:26]>> I keep waking up at night and I never feel rested in the morning. So, I'd like a prescription for sleeping pills.

[00:00:33]>> Before I prescribe anything, let me ask a few questions. Do you use the bathroom when you wake up?

[00:00:39]>> Yes, almost every time.

[00:00:41]>> Do you drink coffee?

[00:00:43]>> Two cups a day, one at work and one after lunch.

[00:00:47]>> What about tea or water at night?

[00:00:50]>> I have a cup of tea at night. I heard it helps with sleep.

[00:00:54]>> Do you use your phone or watch TV in bed?

[00:00:58]>> I scroll on my phone for a while, about 30 minutes, sometimes an hour.

[00:01:03]>> Do you go to bed at the same time every night?

[00:01:06]>> No, it changes every day. 11, midnight, 1.

[00:01:11]>> Okay, I think I see the problem.

[00:01:14]>> What is it?

[00:01:15]>> First, the lunch coffee. Caffeine stays in your body longer than you think. The evening tea is probably why you're waking up to use the bathroom.

[00:01:25]Your phone is also a problem. The blue light keeps your brain awake.

[00:01:30]And different bedtimes confuse your body's internal clock.

[00:01:35]>> So, what should I do?

[00:01:37]>> Sleeping pills are a last resort.

[00:01:40]Changing your habits comes first. Only one coffee in the morning. No evening tea. No water 2 hours before bed.

[00:01:49]Turn off your phone and TV an hour before bed. Keep a book by your bed if you want to read.

[00:01:56]>> A book? Not an exciting one, I guess.

[00:01:59]>> Exactly. And keep a sleep diary every day.

[00:02:03]>> A sleep diary?

[00:02:04]>> Yes. Note your bedtime, wake up time, how often you woke up, and how rested you felt. Also, note whether you followed my advice.

[00:02:14]>> Okay. I'll do my best.

[00:02:16]>> Try this for 2 weeks, then let's meet again.

[00:02:21]>> Step two.

[00:02:24]>> Emma, what brings you in today?

[00:02:26]>> I can't sleep well. I haven't had a good night's sleep in months.

[00:02:30]>> What symptoms are you experiencing?

[00:02:33]>> I keep waking up at night, and I never feel rested in the morning. So, I'd like a prescription for sleeping pills.

[00:02:40]>> Before I prescribe anything, let me ask a few questions. Do you use the bathroom when you wake up?

[00:02:46]>> Yes, almost every time.

[00:02:49]>> Do you drink coffee?

[00:02:50]>> Two cups a day. One at work, and one after lunch.

[00:02:54]>> What about tea or water at night?

[00:02:57]>> I have a cup of tea at night. I heard it helps with sleep.

[00:03:01]>> Do you use your phone or watch TV in bed?

[00:03:05]>> I scroll on my phone for a while, about 30 minutes, sometimes an hour.

[00:03:10]>> Do you go to bed at the same time every night?

[00:03:13]>> No, it changes every day. 11, midnight, 1.

[00:03:18]>> Okay, I think I see the problem.

[00:03:21]>> What is it?

[00:03:22]>> First, the lunch coffee. Caffeine stays in your body longer than you think. The evening tea is probably why you're waking up to use the bathroom.

[00:03:32]Your phone is also a problem. The blue light keeps your brain awake.

[00:03:37]And different bedtimes confuse your body's internal clock.

[00:03:42]>> So, what should I do?

[00:03:44]>> Sleeping pills are a last resort.

[00:03:47]Changing your habits comes first. Only one coffee in the morning. No tea, no water 2 hours before bed.

[00:03:56]Turn off your phone and TV an hour before bed. Keep a book by your bed if you want to read.

[00:04:03]>> A book? Not an exciting one, I guess.

[00:04:06]>> Exactly. And keep a sleep diary every day.

[00:04:10]>> A sleep diary?

[00:04:11]>> Yes. Note your bedtime, wake-up time, how often you woke up, and how rested you felt.

[00:04:18]Also, note whether you followed my advice.

[00:04:21]>> Okay. I'll do my best.

[00:04:23]>> Try this for 2 weeks, then let's meet again.

[00:04:28]>> Step three.

[00:04:31]>> Emma, what brings you in today?

[00:04:34]Emma, what brings you in today?

[00:04:37]Emma, what brings you in today?

[00:04:40]Emma, what brings you in today?

[00:04:43]Emma, what brings you in today?

[00:04:46]Emma, what brings you in today?

[00:04:49]Emma, what brings you in today?

[00:04:52]Emma, what brings you in today?

[00:04:56]>> I can't sleep well. I haven't had a good night's sleep in months.

[00:05:01]I can't sleep well. I haven't had a good night's sleep in months.

[00:05:07]I can't sleep well. I haven't had a good night's sleep in months.

[00:05:12]I can't sleep well. I haven't had a good night's sleep in months.

[00:05:17]I can't sleep well. I haven't had a good night's sleep in months.

[00:05:23]I can't sleep well. I haven't had a good night's sleep in months.

[00:05:28]I can't sleep well. I haven't had a good night's sleep in months.

[00:05:34]I can't sleep well. I haven't had a good night's sleep in months.

[00:05:39]>> What symptoms are you experiencing?

[00:05:42]What symptoms are you experiencing?

[00:05:46]What symptoms are you experiencing?

[00:05:49]What symptoms are you experiencing?

[00:05:52]What symptoms are you experiencing?

[00:05:55]What symptoms are you experiencing?

[00:05:59]What symptoms are you experiencing?

[00:06:02]What symptoms are you experiencing?

[00:06:05]>> I keep waking up at night, and I never feel rested in the morning.

[00:06:10]I keep waking up at night, and I never feel rested in the morning.

[00:06:16]I keep waking up at night, and I never feel rested in the morning.

[00:06:21]I keep waking up at night, and I never feel rested in the morning.

[00:06:26]I keep waking up at night, and I never feel rested in the morning.

[00:06:31]I keep waking up at night, and I never feel rested in the morning.

[00:06:37]I keep waking up at night, and I never feel rested in the morning.

[00:06:42]I keep waking up at night, and I never feel rested in the morning.

[00:06:47]So, I'd like a prescription for sleeping pills.

[00:06:51]So, I'd like a prescription for sleeping pills.

[00:06:54]So, I'd like a prescription for sleeping pills.

[00:06:58]So, I'd like a prescription for sleeping pills.

[00:07:01]So, I'd like a prescription for sleeping pills.

[00:07:05]So, I'd like a prescription for sleeping pills.

[00:07:09]So, I'd like a prescription for sleeping pills.

[00:07:12]So, I'd like a prescription for sleeping pills.

[00:07:16]>> Before I prescribe anything, let me ask a few questions. Do you use the bathroom when you wake up?

[00:07:23]Before I prescribe anything, let me ask a few questions. Do you use the bathroom when you wake up?

[00:07:30]Before I prescribe anything, let me ask a few questions. Do you use the bathroom when you wake up?

[00:07:37]Before I prescribe anything, let me ask a few questions. Do you use the bathroom when you wake up?

[00:07:45]Before I prescribe anything, let me ask a few questions. Do you use the bathroom when you wake up?

[00:07:52]Before I prescribe anything, let me ask a few questions. Do you use the bathroom when you wake up?

[00:07:59]Before I prescribe anything, let me ask a few questions. Do you use the bathroom when you wake up?

[00:08:06]Before I prescribe anything, let me ask a few questions. Do you use the bathroom when you wake up?

[00:08:13]>> Yes, almost every time.

[00:08:17]Yes, almost every time.

[00:08:20]Yes, almost every time.

[00:08:23]Yes, almost every time.

[00:08:26]>> Do you drink coffee?

[00:08:28]Do you drink coffee?

[00:08:31]Do you drink coffee?

[00:08:33]Do you drink coffee?

[00:08:36]>> Two cups a day, one at work and one after lunch.

[00:08:40]Two cups a day, one at work and one after lunch.

[00:08:45]Two cups a day, one at work and one after lunch.

[00:08:50]Two cups a day, one at work and one after lunch.

[00:08:54]Two cups a day, one at work and one after lunch.

[00:08:59]Two cups a day, one at work and one after lunch.

[00:09:03]Two cups a day, one at work and one after lunch.

[00:09:08]Two cups a day, one at work and one after lunch.

[00:09:13]>> What about tea or water at night?

[00:09:17]What about tea or water at night?

[00:09:21]What about tea or water at night?

[00:09:25]What about tea or water at night?

[00:09:29]What about tea or water at night?

[00:09:34]What about tea or water at night?

[00:09:38]What about tea or water at night?

[00:09:42]What about tea or water at night?

[00:09:46]>> I have a cup of tea at night. I heard it helps with sleep.

[00:09:51]I have a cup of tea at night. I heard it helps with sleep.

[00:09:55]I have a cup of tea at night. I heard it helps with sleep.

[00:10:00]I have a cup of tea at night. I heard it helps with sleep.

[00:10:05]I have a cup of tea at night. I heard it helps with sleep.

[00:10:09]I have a cup of tea at night. I heard it helps with sleep.

[00:10:14]I have a cup of tea at night. I heard it helps with sleep.

[00:10:19]I have a cup of tea at night. I heard it helps with sleep.

[00:10:24]>> Do you use your phone or watch TV in bed?

[00:10:28]Do you use your phone or watch TV in bed?

[00:10:33]Do you use your phone or watch TV in bed?

[00:10:38]Do you use your phone or watch TV in bed?

[00:10:42]Do you use your phone or watch TV in bed?

[00:10:47]Do you use your phone or watch TV in bed?

[00:10:52]Do you use your phone or watch TV in bed?

[00:10:56]Do you use your phone or watch TV in bed?

[00:11:01]>> I scroll on my phone for a while, about 30 minutes, sometimes an hour.

[00:11:07]I scroll on my phone for a while, about 30 minutes, sometimes an hour.

[00:11:13]I scroll on my phone for a while, about 30 minutes, sometimes an hour.

[00:11:19]I scroll on my phone for a while, about 30 minutes, sometimes an hour.

[00:11:25]I scroll on my phone for a while, about 30 minutes, sometimes an hour.

[00:11:31]I scroll on my for a while, about 30 minutes, sometimes an hour.

[00:11:37]I scroll on my phone for a while, about 30 minutes, sometimes an hour.

[00:11:43]I scroll on my phone for a while, about 30 minutes, sometimes an hour.

[00:11:50]>> Do you go to bed at the same time every night?

[00:11:53]Do you go to bed at the same time every night?

[00:11:57]Do you go to bed at the same time every night?

[00:12:01]Do you go to bed at the same time every night?

[00:12:05]Do you go to bed at the same time every night?

[00:12:09]Do you go to bed at the same time every night?

[00:12:13]Do you go to bed at the same time every night?

[00:12:17]Do you go to bed at the same time every night?

[00:12:21]>> No, it changes every day. 11:00, midnight, 1:00.

[00:12:27]No, it changes every day. 11:00, midnight, 1:00.

[00:12:33]No, it changes every day. 11:00, midnight, 1:00.

[00:12:39]No, it changes every day. 11:00, midnight, 1:00.

[00:12:45]No, it changes every day. 11:00, midnight, 1:00.

[00:12:51]No, it changes every day. 11:00, midnight, 1:00.

[00:12:57]No, it changes every day. 11:00, midnight, 1:00.

[00:13:03]No, it changes every day. 11:00, midnight, 1:00.

[00:13:09]>> Okay, I think I see the problem.

[00:13:13]Okay, I think I see the problem.

[00:13:17]Okay, I think I see the problem.

[00:13:21]Okay, I think I see the problem.

[00:13:25]Okay, I think I see the problem.

[00:13:29]Okay, I think I see the problem.

[00:13:33]Okay, I think I see the problem.

[00:13:37]Okay, I think I see the problem.

[00:13:41]>> What is it?

[00:13:43]What is it?

[00:13:45]>> First, the lunch coffee. Caffeine stays in your body longer than you think.

[00:13:51]First, the lunch coffee. Caffeine stays in your body longer than you think.

[00:13:57]First, the lunch coffee. Caffeine stays in your body longer than you think.

[00:14:03]First, the lunch coffee. Caffeine stays in your body longer than you think.

[00:14:09]First, the lunch coffee. Caffeine stays in your body longer than you think.

[00:14:16]First, the lunch coffee. Caffeine stays in your body longer than you think.

[00:14:22]First, the lunch coffee. Caffeine stays in your body longer than you think.

[00:14:28]First, the lunch coffee. Caffeine stays in your body longer than you think.

[00:14:34]The evening tea is probably why you're waking up to use the bathroom.

[00:14:39]The evening tea is probably why you're waking up to use the bathroom.

[00:14:45]The evening tea is probably why you're waking up to use the bathroom.

[00:14:50]The evening tea is probably why you're waking up to use the bathroom.

[00:14:55]The evening tea is probably why you're waking up to use the bathroom.

[00:15:00]The evening tea is probably why you're waking up to use the bathroom.

[00:15:06]The evening tea is probably why you're waking up to use the bathroom.

[00:15:11]The evening tea is probably why you're waking up to use the bathroom.

[00:15:16]Your phone is also a problem. The blue light keeps your brain awake.

[00:15:22]Your phone is also a problem. The blue light keeps your brain awake.

[00:15:28]Your phone is also a problem. The blue light keeps your brain awake.

[00:15:34]Your phone is also a problem. The blue light keeps your brain awake.

[00:15:40]Your phone is also a problem. The blue light keeps your brain awake.

[00:15:46]Your phone is also a problem. The blue light keeps your brain awake.

[00:15:52]Your phone is also a problem. The blue light keeps your brain awake.

[00:15:58]Your phone is also a problem. The blue light keeps your brain awake.

[00:16:04]And different bedtimes confuse your body's internal clock.

[00:16:09]And different bedtimes confuse your body's internal clock.

[00:16:15]And different bedtimes confuse your body's internal clock.

[00:16:20]And different bedtimes confuse your body's internal clock.

[00:16:25]And different bedtimes confuse your body's internal clock.

[00:16:31]And different bedtimes confuse your body's internal clock.

[00:16:36]And different bedtimes confuse your body's internal clock.

[00:16:41]And different bedtimes confuse your body's internal clock.

[00:16:47]>> So, what should I do?

[00:16:50]So, what should I do?

[00:16:53]So, what should I do?

[00:16:56]So, what should I do?

[00:16:58]>> Sleeping pills are a last resort.

[00:17:01]Changing your habits comes first.

[00:17:04]Sleeping pills are a last resort.

[00:17:07]Changing your habits comes first.

[00:17:10]Sleeping pills are a last resort.

[00:17:13]Changing your habits comes first.

[00:17:16]Sleeping pills are a last resort.

[00:17:19]Changing your habits comes first.

[00:17:22]Sleeping pills are a last resort.

[00:17:24]Changing your habits comes first.

[00:17:28]Sleeping pills are a last resort.

[00:17:30]Changing your habits comes first.

[00:17:34]Sleeping pills are a last resort.

[00:17:36]Changing your habits comes first.

[00:17:40]Sleeping pills are a last resort.

[00:17:42]Changing your habits comes first.

[00:17:45]Only one coffee in the morning. No evening tea. No water 2 hours before bed.

[00:17:53]Only one coffee in the morning. No evening tea. No water 2 hours before bed.

[00:18:01]Only one coffee in the morning. No evening tea. No water 2 hours before bed.

[00:18:08]Only one coffee in the morning. No evening tea. No water 2 hours before bed.

[00:18:16]Only one coffee in the morning. No evening tea. No water 2 hours before bed.

[00:18:23]Only one coffee in the morning. No evening tea. No water 2 hours before bed.

[00:18:31]Only one coffee in the morning. No evening tea. No water 2 hours before bed.

[00:18:39]Only one coffee in the morning. No evening tea. No water 2 hours before bed.

[00:18:46]Turn off your phone and TV an hour before bed. Keep a book by your bed if you want to read.

[00:18:54]Turn off your phone and TV an hour before bed. Keep a book by your bed if you want to read.

[00:19:02]Turn off your phone and TV an hour before bed. Keep a book by your bed if you want to read.

[00:19:10]Turn off your phone and TV an hour before bed. Keep a book by your bed if you want to read.

[00:19:18]Turn off your phone and TV an hour before bed. Keep a book by your bed if you want to read.

[00:19:25]Turn off your phone and TV an hour before bed. Keep a book by your bed if you want to read.

[00:19:33]Turn off your phone and TV an hour before bed. Keep a book by your bed if you want to read.

[00:19:41]Turn off your phone and TV an hour before bed. Keep a book by your bed if you want to read.

[00:19:49]>> A book? Not an exciting one, I guess.

[00:19:53]A book? Not an exciting one, I guess.

[00:19:57]A book? Not an exciting one, I guess.

[00:20:01]A book? Not an exciting one, I guess.

[00:20:06]A book? Not an exciting one, I guess.

[00:20:10]A book? Not an exciting one, I guess.

[00:20:14]A book? Not an exciting one, I guess.

[00:20:18]A book? Not an exciting one, I guess.

[00:20:22]>> Exactly. And keep a sleep diary every day.

[00:20:27]Exactly. And keep a sleep diary every day.

[00:20:31]Exactly. And keep a sleep diary every day.

[00:20:36]Exactly. And keep a sleep diary every day.

[00:20:40]Exactly. And keep a sleep diary every day.

[00:20:45]Exactly. And keep a sleep diary every day.

[00:20:49]Exactly. And keep a sleep diary every day.

[00:20:54]Exactly. And keep a sleep diary every day.

[00:20:59]>> A sleep diary?

[00:21:01]A sleep diary?

[00:21:03]>> Yes. Note your bedtime, wake up time, how often you woke up, and how rested you felt.

[00:21:10]Also, note whether you followed my advice.

[00:21:14]Yes, note your bedtime, wake up time, how often you woke up, and how rested you felt. Also, note whether you followed my advice.

[00:21:24]Yes, note your bedtime, wake up time, how often you woke up, and how rested you felt. Also, note whether you followed my advice.

[00:21:35]Yes, note your bedtime, wake up time, how often you woke up, and how rested you felt.

[00:21:41]Also, note whether you followed my advice.

[00:21:45]Yes, note your bedtime, wake up time, how often you woke up, and how rested you felt.

[00:21:51]Also, note whether you followed my advice.

[00:21:55]Yes, note your bedtime, wake up time, how often you woke up, and how rested you felt.

[00:22:02]Also, note whether you followed my advice.

[00:22:06]Yes, note your bedtime, wake up time, how often you woke up, and how rested you felt.

[00:22:12]Also, note whether you followed my advice.

[00:22:16]Yes, note your bedtime, wake up time, how often you woke up, and how rested you felt.

[00:22:23]Also, note whether you followed my advice.

[00:22:26]>> Okay, I'll do my best.

[00:22:30]Okay, I'll do my best.

[00:22:33]Okay, I'll do my best.

[00:22:36]Okay, I'll do my best.

[00:22:39]>> Try this for 2 weeks, then let's meet again.

[00:22:44]Try this for 2 weeks, then let's meet again.

[00:22:49]Try this for 2 weeks, then let's meet again.

[00:22:53]Try this for 2 weeks, then let's meet again.

[00:22:58]Try this for 2 weeks, then let's meet again.

[00:23:03]Try this for 2 weeks. Then, let's meet again.

[00:23:07]Try this for 2 weeks. Then, let's meet again.

[00:23:12]Try this for 2 weeks. Then, let's meet again.

[00:23:19]>> Step four.

[00:23:28]>> Emma, what brings you in today?

[00:23:31]Emma, what brings you in today?

[00:23:41]>> I keep waking up at night, and I never feel rested in the morning.

[00:23:47]I keep waking up at night, and I never feel rested in the morning.

[00:23:59]So, I'd like a prescription for sleeping pills.

[00:24:03]So, I'd like a prescription for sleeping pills.

[00:24:13]>> First, the lunch coffee. Caffeine stays in your body longer than you think.

[00:24:19]First, the lunch coffee. Caffeine stays in your body longer than you think.

[00:24:33]Sleeping pills are a last resort.

[00:24:35]Changing your habits comes first.

[00:24:39]Sleeping pills are a last resort.

[00:24:41]Changing your habits comes first.

[00:24:47]>> Step five.

[00:24:50]>> Emma, what brings you in today?

[00:24:52]>> I can't sleep well. I haven't had a good night's sleep in months.

[00:24:57]>> What symptoms are you experiencing?

[00:24:59]>> I keep waking up at night and I never feel rested in the morning. So, I'd like a prescription for sleeping pills.

[00:25:06]>> Before I prescribe anything, let me ask a few questions. Do you use the bathroom when you wake up?

[00:25:13]>> Yes, almost every time.

[00:25:15]>> Do you drink coffee?

[00:25:16]>> Two cups a day, one at work and one after lunch.

[00:25:20]>> What about tea or water at night?

[00:25:23]>> I have a cup of tea at night. I heard it helps with sleep.

[00:25:27]>> Do you use your phone or watch TV in bed?

[00:25:31]>> I scroll on my phone for a while, about 30 minutes, sometimes an hour.

[00:25:36]>> Do you go to bed at the same time every night?

[00:25:39]>> No, it changes every day. 11, midnight, 1.

[00:25:45]>> Okay, I think I see the problem.

[00:25:48]>> What is it?

[00:25:49]>> First, the lunch coffee. Caffeine stays in your body longer than you think. The evening tea is probably why you're waking up to use the bathroom.

[00:25:59]Your phone is also a problem. The blue light keeps your brain awake.

[00:26:04]And different bedtimes confuse your body's internal clock.

[00:26:08]>> So, what should I do?

[00:26:10]>> Sleeping pills are a last resort.

[00:26:13]Changing your habits comes first. Only one coffee in the morning. No evening tea. No water 2 hours before bed.

[00:26:22]Turn off your phone an hour before bed.

[00:26:26]Keep a book by your bed if you want to read.

[00:26:29]>> A book? Not an exciting one, I guess.

[00:26:32]>> Exactly. And keep a sleep diary every day.

[00:26:36]>> A sleep diary?

[00:26:37]>> Yes. Note your bedtime, wake up time, how often you woke up, and how rested you felt.

[00:26:44]Also, note whether you followed my advice.

[00:26:47]>> Okay, I'll do my best.

[00:26:49]>> Try this for 2 weeks, then let's meet again.

[00:26:57]>> [music]