HOW TO GET BETTER SLEEP: 10 practical tips to sleep well 😴

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Sleep is one of the pillars of good
health but it can be hard to get sometimes. In this video I want to talk
about my top 10 tips to get better sleep and faster sleep based on science. If
you’re interested keep watching. Hello hello – welcome back to the whole
happy life. Today’s video stems from a personal issue. I have not been having
good sleep in the last two months it’s because of anxiety my cats have been
keeping me awake but whatever it may be I feel like that lack of sleep is
impacting me so I did what I do best. Research! I did all the research I could
on how to sleep better and I found 10 science-backed way do it. Let’s get
started. Number one sleep in a cool room not a cool! room but a colder
temperature. So the National Sleep Foundation actually recommends
temperatures around 65 degrees Fahrenheit which is roughly eighteen
point five degrees Celsius. now that does sound a little cold and I don’t think
I’ve ever slept in a room that cold but I started to reduce the temperature in
my room when I slept and I found that it makes a big difference. When my
thermostat is set to higher I tend to wake up in the middle of the night
kicking off the sheets because I’m too hot. So it does work. Now what’s the
reason behind this? It’s because when we go to sleep our internal body
temperature naturally drops and a lower body temperature promotes deeper sleep
and when our temperature is too high we have very fitful sleep. So if you’re
having trouble sleeping consider sleeping in a colder temperature room. If
you’re interested in more about the science I will link it in the
description box below. Number two sleep in darkness or use
blackout curtains. The reason for this is when we are exposed to light our bodies
can’t produce melatonin that well. Melatonin is a sleep hormone
if you don’t produce melatonin properly you’re not going to sleep well so any
exposure to light isn’t a good idea and I personally struggle with this. When I’m
sleeping in a room that has a little bit of light I can’t fall asleep. I wake up
many times in the middle of the night Now I do have blackout blinds but I find
that there’s a little gap between the blinds and that’s enough light to be
disruptive so I am planning to invest in blackout curtains this year so I can sleep
in complete darkness. Number three: use a white noise machine
if necessary. Now if you sleep in a really quiet environment and you’re not
a light sleeper you probably don’t need a white noise machine but if you live in
the city the way I do there’s a lot of street noise and sometimes if you’re a
light sleeper you can wake up in the middle of the night. Use a white noise
machine to drown out that sound. So white noise machines have sounds like a
waterfall or an electric fan or just regular white noise. These noises can
basically drown out any of the extraneous sounds so you won’t wake up
in the middle of the night. Number four: avoid devices before bed. So devices such
as a computer a laptop television phone all of these devices produce blue light.
The problem with blue light is your body thinks it’s daylight and because of that
it can’t produce the melatonin and you can’t fall asleep properly. So if you’re
struggling with sleep try to limit your device usage before bed. I try not to use
my phone an hour to an hour and a half before bed but you know let’s face it
sometimes you do use your phone so there is a little thing that you could do. So a
lot of phones have something called the blue light filter and my samsung has it.
So I just click that blue light filter and I don’t have to worry about blue
light being emitted from my phone. If you don’t have a blue light filter on your
phone directly you can actually get it an app – there are many apps to deal with this.
The other option which isn’t it.. It isn’t ideal but I should mention it because it
came up in my research. So you can use orange goggles. So you can buy these off
Amazon and these orange goggles can block blue light from everything so you
don’t have to use those filters on your phone anymore. Just wear the goggles
but I don’t know I just don’t see myself wearing orange goggles around the house
so I try to avoid my devices before bed now. Number five: develop a sleep routine.
So the National Sleep Foundation recommends that you have a sleep routine
because when you wake up at different times on the weekend than you do on the
weekday it confuses your body. It’s sort of like when we travel we have that
trouble with sleep schedule in a new time zone. It’s because our bodies aren’t
used to it. So let’s say you sleep at 10 p.m. on weekday
and then on the weekend you’re sleeping at 2:00 a.m. your body is going to be
rather confused. To get proper sleep throughout the week it’s a good idea to
stick to a sleep schedule – a sleep routine. Number 6 get enough exercise. So
studies show that people who exercise more often specifically aerobic exercise
tend to get better sleep quality so if you are having trouble with sleep try
exercising. And I think this works. The days I exercise
I’m exhausted by the end of the day and I need to get my sleep and I fall asleep
rather quickly. Now the timing of exercise it varies- some people can
exercise before bed and have no problems but other people cannot it tends to make
them feel a little awake. So you need to figure out what works for you I
personally don’t exercise in the evening I don’t find that it works for me I tend
to get a little revved up and then I can’t sleep
so I try it in the morning. Number 7 avoid caffeine in the six hours before
bed there’s actually a study on this I will put the link in the description box
below but there are also studies that show that caffeine and sleep aren’t
interrelated so it’s a little confusing now personally I can have caffeine and
fall asleep very quickly caffeine does not work that well on me in terms of
keeping me awake but everyone’s a bit different so that’s why I think the
studies are not very conclusive because everyone’s genetics impact how caffeine
affects them so if you happen to be one of those people who’s having trouble
with sleep try to cut down the caffeine and see if it works.
Number eight to get enough magnesium consider taking supplements or eating
more magnesium so magnesium is known as the relaxation mineral it can help relax
your muscles and it can help you sleep better the problem with magnesium is
it’s only available in whole foods it’s not really prevalent in processed foods
there’s very little so people who are relying mostly on processed foods don’t
get enough and even if you’re eating whole foods sometimes it’s hard to get
enough magnesium because our soil doesn’t have as much as it used to so a
lot of people are a deficient in magnesium and it impacts how you sleep
so if you’re having trouble sleeping and you think you might be low in magnesium
consider taking a supplement. I like to take magnesium citrate now and then or
you can eat more magnesium rich foods on a regular basis.
Number nine getting into the fun stuff lavender essential oil so lavender is
known as a relaxation essential oil and it does work I was able to find a few
studies that show that inhaling lavender can promote better sleep in one study
that I looked at which I will link in the description box below they basically
took a cotton ball put it into a container and then put a few drops of
lavender essential oil on that cotton ball and they asked the study
participants to basically inhale that lavender oil ten times before going to
bed and it made a difference so it definitely is worth the shot. It doesn’t
seem like it’s a very difficult thing to do. Now if you have cats or dogs I do
urge you to do your own research based on what I found that the ASPCA says that
lavender is toxic to cats and dogs I will not be diffusing lavender in my
home I don’t want to take the risk but I do use lavender. I do it the way that
they did in the study I’ll put it on a cotton ball and I’ll inhale iut or I’ll
inhale it straight from the bottle I’m not sure if that’s good but I’ll do it
occasionally. Number ten chamomile tea so chamomile tea has been known as a sleep aid for a very long time but the research on it is scant so I couldn’t
find anything that’s conclusive but I did find something interesting while
chamomile tea and sleep don’t necessarily have a strong connection
there is a much stronger connection in the research with chamomile and anxiety
so if the reason you’re not able to sleep is anxiety or you know stress then
chamomile tea probably will work for you I personally do find that chamomile tea
works really well on me. I’ll have a cup of it and within half-an-hour I’m out. So
I think it works but you know it may not work for you we’re all different so at
the end of the day the research can say yay or nay but if it works for you great
so try it out and see if it works for you thank you very much for watching if
you enjoyed the video you know what do give it a thumbs up and don’t forget
to subscribe because I create videos like this every week
if you have had trouble with sleep in the past and you found something that
works let me know in the comment box below because I love to hear all sorts
of tips and tricks from my readers readers viewers viewers anyway I will
see you in the next video bye.

 

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