- Living with sleep issues can wreak havoc on our lives,
but you're not alone, and you're certainly not helpless.
You can actually fix your sleep schedule really easily.
Keep watching, and I'm going to show you how
to fix, for good, your sleep schedule.
No matter what your current sleep situation is,
you could start to see improvements
in your sleep habits tonight
by beginning to reset your circadian rhythm.
So how can we improve our sleep?
Well, one of the important things
is to create a sleep schedule.
Be as close to the natural cycle
of light and dark, and one of the worst things you can do
is stay up all night on a screen
where you're actually stimulating your mind
and having it believe it's daytime.
We are wired to wake when it's light
and to sleep when it's dark,
but electricity and screens have really
played havoc with that.
But you can get that back again.
Do not be on a screen just before you're planning to sleep.
Don't stimulate your mind just before you plan to sleep.
You want to have seven to eight hours of sleep a night,
and so you can set sleep times.
They shouldn't be rigid. After all, we don't sleep
the same time on a weekday as we do on a weekend.
But also, get out of the habit of sleeping in.
So if you say, "I roundabout go to bed at 10, 11,
"occasionally 12, I sleep for eight hours, and I'm up,"
don't rely on catch-up sleep.
It's actually very hard to catch up on sleep.
It doesn't work to have three to four hours sleep
on a weekday and try to have 12 to 14 hours on a weekend.
It doesn't work.
So, again, give yourself a schedule
of, "I sleep around about these times.
"I wake up approximately at these times.
"I sleep for eight hours."
And be very aware of how much you're exposing yourself
to light before you're planning to go to bed.
You don't want to be on screens.
The worst thing is to sit in bed
reading on your screen, playing on your phone,
because you're stimulating the same mind
that you want to wind down.
Another way of stimulation is by watching
things that are scary.
Scaring yourself, watching horror movies before bed,
or stimulating your mind with something
that's really compelling, because you're overworking
your mind, your mind is now overactive.
You want it to slow down.
So turn off your electronic devices
before you get into bed.
Do not sleep with a phone that pings,
a computer that vibrates right by your bed.
In fact, you really should have
all your electronic devices outside of the bedroom,
or at least away from the bed.
Sleep in darkness.
I learned ages ago that you sleep much better in the dark.
So when I travel a lot,
especially if I'm in places where it's light a lot,
I use a sleep mask, and it really helps.
Blackout blinds, sleep masks really help you.
When it's dark you sleep better
because you are wired to sleep when it's dark
and be awake when it's light.
And the mind reacts the same to electric light as daylight.
The darker you can make your room,
the better your sleep.
It's why so many parents have blackout blinds.
They find their babies sleep better,
deeper, longer, when the room is dark,
and so do you.
And when you wake up, get some natural light straightaway.
Open the curtains,
step outside if you have a balcony or terrace,
or go outside, or even just open the window.
Get natural light and a bit of fresh air.
It will really help you wake up.
Do a little exercise.
Not much, just a little bit of stretching,
a little bit of moving.
Try not to have too much caffeine,
because drinking coffee to wake up,
especially in the evening, is not a good idea.
Having a double espresso after dinner
is not a good idea if you have problems sleeping.
If you don't, it doesn't matter at all.
Be careful about using alcohol to go to sleep,
because these are not correct.
You're stimulating yourself to stay awake with caffeine,
trying to sedate yourself with alcohol,
and that fake sedation and that fake stimulation
really messes up your body's natural rhythm.
Do not eat a couple of hours before you go to bed.
Your body is designed to repair itself
while you're sleeping.
During your sleep, your body is using pancreatic enzymes
to repair yourselves, but guess what?
If you have a pizza before bed,
milk and cookies, a sandwich, a bowl of cereal,
anything, in fact, and then get into bed,
that whole process of cell repair is set aside
because the same enzymes that repair your cells,
the same pancreatic enzymes, are now digesting food,
and that's absolutely fine occasionally,
but if you're doing that every night,
you're really hurting your body.
It's not able to repair,
it's too busy digesting every night.
And, by the way, digesting food takes a lot of energy,
so you wake up feeling tired instead of refreshed.
Stop eating early.
If you go to bed at 10,
stop eating by seven at the very latest.
And if you do need a little something
before you sleep, for whatever reason,
maybe you've come in, and you've been working
and you forgot to eat, and you're hungry but tired,
try to eat something like a banana.
Bananas are full of of tryptophan
and they really help you sleep better.
Eat something light, some salad,
a piece of fruit, vegetable soup,
something very simple, because when you're tired,
you don't need to eat.
If you're tired and hungry, the best thing to do
is just go to bed,
you forget you're hungry.
Chamomile tea really helps you to sleep.
Lavender on your pillow is super effective
at helping you sleep.
Almonds, actually, again, are full of tryptophan
that help you sleep,
so a banana and some almond butter
would be a really good thing to eat before sleeping.
You don't want to eat much at all.
And you don't want to drink much either
because you don't want a big mug of chamomile tea
so you're constantly going to the bathroom.
Cut down on fluids so you can sleep for eight hours
without interruption.
Practice mindfulness, practice meditation.
Make your sleeping environment wonderful.
If you use the bed for writing, reading,
if you eat breakfast in bed and dinner in bed,
it's kind of confusing to your mind.
You want to keep your bedroom the place where you sleep.
You go into that room, it's dark,
you've got lovely cotton sheets,
it's just the right temperature.
A place where you go to sleep.
So try and keep your bedroom for sleeping.
Of course, sex too.
But don't have too many activities you do in bed.
Try and keep it for those two things.
Not too hot, not too cold.
And don't have a messy, messy room
because a cluttered room tends to have a cluttered mind.
You want to relax in somewhere that feels kind of zen
and beautiful and deeply relaxing.
And before bed, you can start to program yourself
for sleeping by having a warm bath.
Putting lavender oil on, using a body lotion
that helps, using a sleep mist on your pillow,
putting lavender on your pulse points.
When you lie in bed, you can get into that yoga position
of "The Corpse."
You can read for a little while.
That's actually a very good idea.
It often makes you want to go to sleep.
You could have the radio on.
But have something quite soothing.
That's why hypnotic audios are amazing.
And, remember, when you get into bed,
a busy person goes, "Ah, here I am.
"Nothing to do, and now I can start to process everything.
"What I've got to do tomorrow, what I did wrong today."
For many people, bed is a time
when they use their mind to process
everything they could have, should have,
would have done. By all means,
have a notepad by your bed
and just make a note of the things that you need to do tomorrow;
write it down and leave it,
and don't keep going back to it.
You need your mind to empty.
You need sleep to come to you.
Create a schedule, stick to it as much as you can,
but don't make it so rigid that it equally is stressy,
"I've got to be in bed at 10.
"I've got to be up at seven.
"I've got to have my ritual." No.
This has got to be easy.
Make it easy on yourself.
Have a schedule, but nothing is rigid.
It's a little flexible, because so are you.
But adhere to as much of it as you can.
Use as many things as I've shared with you as you can,
but you don't have to do all of them.
Use some of them.
Humans are not born with many fears,
but the one fear they are born with
is the fear of falling, especially falling backwards.
When you get into bed,
and you go, "I'm going to fall asleep,
"and I need to fall asleep,"
it's rather confusing to the mind.
So is this, "I'm in bed,
"I've got the covers around my head,
"and now I'm thinking, 'I've got to go to sleep.'"
Well you're not going anywhere.
You're not falling.
And just a little change in language,
lying in bed and saying, "Sleep is coming to me,
"sleep is descending upon me."
These are the words I use in my audio,
'Perfect Deep Unbroken Sleep.'
If you want to have sleep come to you,
stay with you, by the way, I can sleep anywhere,
on any schedule.
I sleep on a plane, the minute it takes off,
the wheels go up, I'm asleep;
I wake up just as the wheels come down.
I trained myself to sleep
anywhere on any schedule because I traveled so much,
Anywhere, on any schedule, because I traveled so much,
and it really works.
in my own bed, in a strange bed,
anywhere in the world, and so can you.
Anywhere in the world, and so can you.
As part of your new sleep schedule,
use the power of your mind to dramatically,
powerfully, permanently, and wonderfully improve
by clicking below to access my
'Perfect Deep Unbroken Sleep' audio.
Deep Unbroken Sleep audio.
You will love it, and it will train you
to sleep perfectly the way you were born to be.
and it's going to reactive it within you,
and for you, for the rest of your life.