📌 Learn more about integrative psychiatric care at https://www.enhancepsych.com

You 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.

⏱️ TIMESTAMPS
0:00 How to Fix Your Sleep Tonight: A Psychiatrist's 5-Step System
0:57 Why your light exposure is backwards
2:45 Fixing your circadian rhythm with morning light
4:15 Why blood sugar wakes you at 3am
6:35 The alcohol and sleep connection nobody wants to hear
9:59 When it's not insomnia, it's sleep apnea
10:41 Why your nervous system won't shut down
14:07 Yoga nidra and non sleep deep rest explained
17:12 The two rules for a healthy sleep association
20:08 Building your 30 minute sleep runway tonight

❓ QUESTIONS ANSWERED

What 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 Next
https://youtu.be/6nzKxYCTauI
Why You're Anxious for “No Reason” (A Psychiatrist Explains What's Really Going On)

📱 RESOURCES
Website: https://www.enhancepsych.com
Enhance 360 Health: https://www.enhance360health.com
Enhance Peptide: https://www.enhancepeptide.com
Patient 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 LOUNGANI
Dr. 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