good sleep is incredibly important and most likely you are here because you're having a challenge
good sleep it helps you feeling good makes your body and brain function properly some people have
no problem falling asleep however many others have severe difficulties falling and staying asleep
throughout the night unfortunately we do not get enough sleep and the reason for this is that
our lives are increasingly dependent on timetable schedules activities and things that tend to start
early in the day at a specific time which make us a subject to one thing a very annoying alarm clock
however we don't usually use the same reminders to tell us when to go to bed
to go to bed on time so we can get adequate sleep i am an aesthetician an instructor
an examiner and i've been doing this for many many years give me comments below i love to
connect with you if you have not subscribed yet please consider it it would help me
click the notification bell so you will not miss any of my educational tutorials so national sleep
foundation it recommends that an adult should sleep between seven to nine hours so your brain
will repair so you release all the toxins the body repairs and also the brain goes through multiple
sleep cycles so we should wake up at the end of one of these sleep cycles which is approximately
90 minutes an hour and a half however many times we get interrupted by the evil alarm clock
if we get interrupted it's going to make you feel like you have not completed your sleep
so try to time when you fall asleep to wake up at the end of each sleep cycle
keep in mind that the average adult takes approximately 15 minutes to fall asleep after the
lights go out so if you want to sleep 7.5 hours which is a total of five cycles and you want to
get up at 7 30 a.m so a little bit of math here you should go to sleep by 11 45 p.m your sleep
is regulated by two biological mechanism one is called the sleep awake homeostatic
process and this works like an internal timer it records when you slip last how long you slept
and then increases this internal desire to go to sleep if you don't want to go to sleep the
other biological cycle is called the circulation sarcardian cycle or clock which is a mechanism
that syncs your biological process with day and night cycle which keeps you active during the day
and wanting to sleep at night i know things are complicated nowadays we have a lot of
artificial light throughout the house throughout your home which unbalances the hormone in our
brain called melatonin i'm sure you've heard of it before which makes you feel tired so when you are
up at night watching tv uh your tablet or starting is staring at the screen a laptop your smartphone
all the lights all the way around you all this brightness keeps you up it makes your brain think
that it is daytime and you and you don't feel tired until it is too late in nighttime one
o'clock in the morning oh my goodness i should go to sleep so here are some tips first of all
lower the temperature keep it cool in your bedroom turn the temperature down why is because
your brain and your body need to drop the core temperature by one degree celsius or two to three
degrees fahrenheit in order to initiate sleep and then to stay asleep
so the current recommendation temperature is around 65 degrees fahrenheit or
18 degrees celsius it sounds a little bit cold but that's what our body needs
your body temperature changes as you fall asleep your body cools down when you lay down
and warms up when you get up if your room is too warm you might have a hard time falling asleep now
another trick is taking a warm bath or shower and that could also help speed up the body temperature
changes as your body cools down afterwards this can send a signal to your brain to fall asleep
number two use the four seven breathing method developed by dr andrew whale it is a simple but
powerful a breathing method that promotes calmness and relaxation and it helps you to unwind it's
based on breathing or breath control technique and it consists of a breathing pattern that relaxes
the nervous system it can be practiced anytime when you feel anxious or stressed but perfect
before you go to sleep basically close your mouth close your eyes inhale through the nose
and mentally count up to four then hold your breath and mentally count up to seven so you
hold your breath for seven seconds then open your mouth and exhale completely with a whoosh
and mentally count up to eight and repeat this cycle at least three or four times
this technique can relax you and help you fall asleep quickly number three get on a schedule
and wind down routine have a reminder on your phone that tells you that it's time to wind down
stop playing videos stop watching tv stop doing your emails your laptop and start winding down
regularity is the king that means that you should go to sleep always at the same time and get up at
the same time this will help improve both the quantity and quality whether it is the weekend
or weekdays waking up and going to bed at the same time each day can help your internal clock
keep a regular schedule once your body adjusts to the schedule it's it will be easier to fall asleep
and wake up around the same time every day remember to give yourself 30 to 45 minutes to wind
down in the evening before getting into bed this allows your body and mind to relax and prepare
for sleep number four experience both daylight and darkness we are a dark deprived society
in fact we need darkness specifically in the evening to trigger to release the melatonin
the hormone that helps you to regulate the healthy timing of our sleep in the last hour
before you go to bed try to stay away from all the electronics dim down the lights in your home
and you will be surprised how sleepy that can make you feel number five
when people are stressed they tend to have difficulty falling asleep so prayer meditation and
mindfulness are tools to calm the mind and relax the body they've all been shown to improve sleep
the practice of breathing patterns together with mindfulness that will release the stress
and tension accumulated in your body throughout the day research shown that prayer or meditation
have a positive effect on sleep quality sleep efficiency and sleep duration number six
avoid looking at your clock it's normal to wake up in the middle of the night uh maybe you have to go
to the bathroom whatever however the inability to fall back asleep can ruin a good night's rest
people who wake up in the middle of the night often tend to look at their clock check their
cellular and obsessed about the fact that they can't fall back asleep to make matter worse
waking up on a regular basis without falling back asleep may cause your body to develop a routine
as a result you might find yourself waking up in the middle of the night every night at the
same time number seven walk it out so this means don't stay in bed awake for a long period of time
if you've been trying to fall asleep and it's been 35 minutes or so that recommendation is to get
out of bed and go and do something different you say what yes if you can't fall asleep and you're
wide awake just get out of bed and do something different and the reason is because your brain
is an incredible associative device the brain has learned the association that the bed is
this trigger of wakefulness so you're awake and we need to break that association by getting out of
bed you can go and do something else but please don't go and look at your tablet or phone or tv
don't do that maybe read or write something only return to your bed when you are sleepy
and in that way gradually your brain will relearn the association that your bed is this place of
sound and consistent sleep number eight avoid naps during the day due to poor sleep at night people
with insomnia tend to be sleeping during the day which often leads to daytime napping and sometimes
really long timing of nothing some studies have shown that regular naps that are long at
least two hours and late in the day lead to poor nighttime sleep quality and even sleep deprivation
limit yourself to short nap no longer than 30 minutes earlier in the day maybe early afternoon
number nine exercise during the day physical activity is often considered beneficial to healthy
sleep exercise can increase the duration and quality of sleep and by boosting the production of
serotonin in the brain and decreasing the level of cortisol the stress hormone however it's important
to maintain a moderate intensity exercise routine and not overdo it excessive training have been
linked to poor sleep the time of the day when you exercise is also very critical to promote better
quality sleep working out early in the morning or noon time appears to be better than working
out later in the day number ten you already know about this one turning off all electronics
using electronic devices late at night is terrible for sleep we know that they are
we know that this is partially because electronic devices emit a blue light which has been found
to suppress melatonin using these devices also keep your mind in an active and engaged state
it's recommended that you disconnect all all the electronics and put away the computer and
the cell phone and the tablet turn off the tv you'll be able to fall asleep much faster
if you practice good sleep hygiene number 11 try aromatherapy it involves using essential oils
it's commonly practiced by those who have trouble falling asleep and it may help with relaxation
popular scents for me and for a lot of people is a lavender the mask rose peppermint just apply
a little drop and apply on your temples for a minute or so in between your eyebrows
and some people like to put it right here on the forehead there are quite a few pressure points
here and one that is amazing is in the back of your skull in the occipital area so just apply a
little bit of oil and i don't know if you can see here but just right into here and tap tap in this
area so all this might take a couple of minutes but you will fall asleep like a baby number 12
practicing writing before bed some people have difficulties falling asleep because their thoughts
keep running in circles research has shown that this can produce anxiety and stress
which can generate negative emotions and disturb sleep journaling and focusing on positive thoughts
can calm the mind writing down the positive event that happened during the day or may happen in
the future can create a state of gratitude happiness and a downgrade stressful events
and promote more relaxation at bedtime number 13 limit caffeine caffeine is widely used among
people to fight fatigue and stimulates alertness it can be found in food beverages like chocolate
coffee sodas energy drinks blah blah blah this stimulant can have disastrous effect on your
sleep quality and sleep duration although the effects of caffeine vary from person to person
it's recommended that you refrain from consuming it at least five to six hours before bedtime
instead you can drink a soothing tea like come a mile i love robert roibas it's been
shown to promote sleep and relaxation number 14 reading could be a good activity to help you wind
down before bed at least for kids it seems that bedtime reading may promote longer sleep however
electronic books nope not good because they also emit blue light which reduces melatonin secretion
therefore it's recommended that you read from a physical book the paper in order to relax
and improve your sleep so no ebooks number 15 try sleep enhancing supplements that could
help you fall asleep faster they've been shown to encourage sleep either by boosting the production
of sleep promoting hormone or by calming the brain activity so one is magnesium that helps
activate the neurotransmitter responsibility for sleep the next one is hydroxytrypophin
this amino acid boosts the production of serotonin which has been linked to
the regulation of sleep melatonin we talk about melatonin quite a few times the body naturally
produces this hormone but it can also be taken as a supplement to help regulate your sleep gaba
is a compound produced in the brain it inhibits certain transmitters and may help the central
nervous system to relax i hope that you found this video to be useful and take away
simple and easy tips that will make your life easier that will help you to fall
asleep and stay asleep an opportunity to pamper yourself slow down love yourself
remember to treat yourself with utmost respect until the next time take care