in today's society getting enough quality sleep each night isn't always a top priority yet it can
be the easiest zero cost to solve for things like anxiety concentration issues physical pain and
poor the past few years i've worked on actively replacing my bad sleep habits with good ones
i've actually experienced enormous mental and physical improvements because of it so today i'm
showing you guys seven easy night routine tips to help you sleep longer and better be happier
and more productive especially in the morning my first tip is an easy but very important one and
that is to make sure that your sleep environment is comfortable and that includes your mattress
your pillows your sheets everything on your bed i just recently moved into a new apartment with
my boyfriend and honestly i've noticed my quality of sleep go down a bit because of our different
needs and temperatures and also my queen size bed starting to feel a little bit cramped sorry babe
it was crazy once i realized how much this was actually affecting my sleep and i am so so
thankful that emma actually sent me this brand new emma act hybrid mattress in a king size hallelujah
my boyfriend runs super hot at night whereas i don't so we've always argued about what covers
to use but this mattress has a thing called active cooling technology meaning it helps
you hit your ideal sleep temperature in record time i learned how important this is because
you recover the most during your deep sleep phase and if your body temperature isn't low enough you
won't fall into this phase millions of graphite particles in the foam of this mattress takes away
excess heat making you feel a lot cooler and allowing you to get into that deep sleep phase
thank goodness we've been loving this mattress so much and i have loved not waking up next to
a sweaty boyfriend thank you thank you so much so if it's been eight years or more then it is
definitely time for a new mattress and i highly recommend the emma act hybrid mattress it is
so comfortable it's easy to order online it was delivered right to my door and super easy to roll
out onto our bed frame we have so much space which is to die for and they even sent me one of their
awesome pillows that i've been loving so click the link in my description box if you want to check
out emma sleeping comfortably without disturbances is a huge factor in getting the quality sleep that
you need to be more productive and alert the next morning and this one definitely does the
trick i would say making my sleeping environment comfortable has been achieved my next tip is one
i actually recently discovered and it is to go on a morning and an evening walk when possible
we all know walks can be relaxing but there's some science behind it that you probably didn't know
walking actually helps you to unwind and relax through something called optical flow i actually
learned this from a neuroscientist named dr andrew huberman and he says that the actual movement of
objects past us as we walk quiets some of the circuits in our brain that are responsible for
stress he also recommends getting 10 to 30 minutes of sunlight in your eyes first thing when you wake
up and then again in the evening when the sun is lower in the sky i know this sounds weird right
it does but evening light has been shown to help anchor our clocks and encourage the correct level
of melatonin which is the sleep inducing hormone you guys probably heard about basically what this
means humans were designed to get a lot of uv light during the day and not so much at night
so the more cues we can give our body about what time of day it is the easier it is for our body's
clocks to reset and line up properly for us to function as best we can on the topic of light my
best tip is to avoid artificial light from 10 pm to 4am if possible i know i know this is really
hard especially for us netflix lovers out there but the more that we can eliminate artificial
light from phones and screens and other things during that window the more you can improve your
mental and physical health legit easy ways to do this are to dim the lights in your house after 10
pm and also to choose a warmer light instead of blue light and to place lamps physically low in
the room versus at eye level you'll notice in a lot of scandinavian architecture and design
a lot of the lamps are very low to the ground and that is for this reason smart right also you're
not gonna love this but really really try to avoid looking at your phone in the middle of the night
if you do get up and you need to look at the clock make sure you just dim your phone screen before
you go to bed apparently our eyes and brains are very very sensitive during the night especially to
light so seeing bright artificial light can signal to the brain and the body that it is daytime which
can actually alter your sleep for several days just like jet lag but you didn't even go anywhere
cool my next tip is to limit distractions in the evening and when it's time to wind down
i found that the easiest way to do this is to limit screens and turn to more calming
activities like reading a book or taking a bath if you have an iphone and you haven't seen my latest
video about the ios 15 update there's this new feature called focus mode that i would recommend
turning on during your wind down time by turning on focus mode you can control who can reach you
what notifications actually pop up on your phone and what apps you even see on your home screen
during this period to be honest it's very hard to put down my phone so something like this helps a
lot because i just won't do it on my own highly recommend and my last tip is to track your sleep
whether you use an app or just a journal keeping track of your time in bed and your time asleep
can be very eye-opening pun intended i used to think i was getting a lot more sleep than i
actually was until i started writing it down and actually reflecting on a longer period of time
and realizing oh my god no i don't i just feel like knowing how much you're actually sleeping
and knowing how important it is to sleep can be really motivating and actually getting you
to make some of these changes i know it was for me the other thing that i always kind of do at
night is i plan the next day and i do this because it's pretty fresh in my brain what i did that day
what i need to do tomorrow and one of the things that has kept me from getting a good sleep before
is like worrying about what's happening the next day not feeling like i'm ready for it or can even
remember what i need to be doing so if i just simply write down everything even if it's just
a brain dump on a piece of paper and i know it's there i can go to sleep a lot more soundly just
knowing that i don't even have to try to remember anything it's all right there when i wake up
i have found that to be so helpful over the years so those are my main tips and kind of hacks to get
a better night's sleep and be more productive in the morning i love doing some science-based kind
of research and videos like this because i love hearing that it's actually rooted in science and
that i know this is going to make a change in my life if i implement it so that's it for this video
thank you guys so much for watching give it a thumbs up and subscribe if you're not already and
thanks again to emma for sending me the amazing mattress that i have i'm so so happy check them
out the link is in the description box and i'll see you guys in my next video love you so much bye