Do you have trouble sleeping?
When you try to lay your head to rest, do you find yourself tossing and turning, unable
to get that glorious release of slumber?
Well, we here at Bestie hate to hear that because sleep is awesome, so today we're going
to give you some tips on how to sleep better, as well as teach you a little secret about
sleep that you're going to love!
Stay tuned to find out what that secret is, but first, don't forget to subscribe and click
the notification bell as well.
Because we love giving you helpful life tips to make your living better, so why would you
ever want to miss one of our videos?
Okay, so why don't we start with some ways that you can sleep a little better at night,
then we'll get to the secret we're going to tell you about sleeping.
Be patient, this is all leading up to it and we swear once we tell you the secret, you'll
be happy we spent time together learning how to get a better rest.
Alright, so without further ado, here are some of Bestie's Greatest Bedtime Tips.
Bed Time Tip Number 1: Increase Bright Light Exposure During The Day.
Let's talk about your "circadian rhythm".
The NATIONAL SLEEP FOUNDATION defines it as: "a 24-hour internal clock that is running
in the background of your brain and cycles between sleepiness and alertness at regular
intervals", and essentially what that means is your body gets used to sleeping at a certain
time, so you get tired at a certain time.
Did you ever hear your mom yell at you for playing video games all night because it would
ruin your sleep schedule?
She was talking about your circadian rhythm (and she was right, you know).
Anyways, enter getting bright light during the day.
A study done by the DEPARTMENT OF PSYCHIATRY of the University of Helsinki in Lapinlahdentie,
Finland found that "Natural sunlight or bright light during the day helps keep your circadian
rhythm healthy.
This improves daytime energy, as well as nighttime sleep quality and duration".
They also found that this is especially true for people with sleep issues or insomnia.
So if you find yourself inside most of the day, try to at least go out for from fresh
air and sunlight at some point.
Maybe eat lunch outside or just go for a walk on your break, as long as your keeping that
circadian rhythm healthy.
Bed Time Tip Number 2: Less Blue Light Exposure In The Evening.
So we move from getting more bright light exposure to getting less blue light exposure.
A joint study done by the DIVISION OF SLEEP MEDICINE at the Brigham and Women's Hospital
and Harvard Medical School in Boston, Massachusetts and the Faculty of Health and Medical Sciences
at the University of Surrey in Guildford, Surrey found that "due to [blue light at night's]
impact on your circadian rhythm, tricking your brain into thinking it is still daytime.
This reduces hormones like melatonin, which help you relax and get deep sleep".
There are a couple of methods for reducing your blue light exposure at night, from wearing
specialized glasses to downloading apps, but the most important thing is to turn off the
TV.
For some, it may be comforting, but it's not helping your ever so important circadian rhythm.
Bed Time Tip Number 3: Don't Drink Coffee Late In The Day.
It might be tempting to have a cup after dinner, but researchers warn against such acts if
you're hoping to get a good night's rest.
In yet another joint study done by the SLEEP DISORDERS & RESEARCH CENTER at the Henry Ford
Hospital in Detroit, Michigan and the DEPARTMENT OF PSYCHIATRY AND BEHAVIORAL NEUROSCIENCES
at the Wayne State College of Medicine also in Detroit, Michigan, the two of them discovered
that "consuming caffeine up to six hours before bed significantly worsened sleep quality".
It's not just coffee either, any drink with caffeine in it can really worsen a person's
sleep.
So if you're looking to sleep well tonight, try to avoid the caffeine.
Bed Time Tip Number 4: Take Fewer Naps.
We know how tempting it can be to lie down for a nap like a big ol' cat, however, this
practice can be really detrimental to your sleep.
Not only did the SCHOOL OF APPLIED PSYCHOLOGY at the University College Cork find that "Sleeping
in the daytime can confuse your internal clock, meaning that you may struggle to sleep at
night", but another study done by the DEPARTMENT OF PSYCHIATRY at the University of California
in San Diego, California discovered "participants ended up being sleepier during the day after
taking daytime naps".
So not only will naps ruin your nights, they'll make you more sluggish during the days, too.
Bed Time Tip Number 5: Relax.
Our last time to beat your inability to sleep is to just... relax.
There are a couple ways you could do this: maybe take a bath or a shower before bed.
The SCHOOL OF NURSING at the Chun Shan Medical University in Taiwan discovered through one
of their studies that "they can improve overall sleep quality and help people — especially
older adults — fall asleep faster".
HEALTH LINE recommends a couple things as well: "listening to relaxing music, reading
a book, taking a hot bath, meditating, deep breathing and visualization".
However, really all that matters is that you're relaxed, so you can obviously make it your
own.
Just remember, if you're going to do something like watch TV or play video games, make sure
to turn everything off when you go to bed!
Alright, so now that you know how to get a good night's rest, we're going to tell you
a little secret about sleeping well... it can help you lose weight!
That's right, you can shed unwanted pounds while you snooze... if you make the right
preparations.
Don't worry, we've got some tips to give you so that you're getting the most out of every
time you lay yourself down to sleep.
Every year, American’s spend millions of dollars on weight loss programs, only to find
themselves searching for more answers in the end.
While there is no weight loss program that works for everyone, you would be surprised
to learn that what you do before bed plays an essential role.
With that said, it’s time to wake up, get out of bed, and listen to the following bedtime
tips that can help with weight loss.
Stop Emotional Eating: The evening can be a difficult time for those who are dieting.
When the school or work day is over, it can be easy to get bored, especially if you’ve
had a bad day.
Most dieters will give in to the stress and boredom and end up eating to relax.
According to ANDREA WENGER-HESS, a nutritionist at the University of Maryland Medical Center,
emotional eating is a major factor in overeating in general.
She suggests that instead of turning to food before you go to bed, try picking up a book
or taking a hot bath to relieve your stress instead.
Stretch: Pursuing your weight loss goals before bed doesn’t just involve avoiding food.
The AMERICAN COUNCIL OF EXERCISE states that the lack of sleep actually throws the balance
of hormones that are responsible for controlling feelings of hunger and satiety.
So they recommend stretching before bed.
Stretching will help relax the muscles and ensure that you get the necessary hours of
sleep you need.
Have a Protein Shake: Overeating for bedtime will not help you with your weight loss goals.
But one helpful bedtime tip that will is having a protein shake before bed.
A study conducted by researchers at Florida State University found that a small snack
before bed can actually help with weight loss.
The researchers found that people who had a 150-calorie protein shake 30-60 minutes
before bed experienced lower blood pressure, better metabolic function, and a quicker metabolism.
Blackout Bedroom: Some people cannot go to sleep without having the television playing
in the background.
That’s perfectly fine, but if you’re serious about your weight loss, you might want to
consider blacking out your room.
According to the JOURNAL OF BIOLOGICAL RHYTHMS, even the presence of a dim light while you’re
sleeping can cause you to gain weight while you’re sleeping.
The research concluded that dim light disrupts the molecular circadian rhythms and also slows
down your metabolism while you’re sleeping.
Crank the AC: According to a study published in the JOURNAL DIABETES, young male participants
who slept in rooms that had a temperature of 66°F, actually doubled their volume of
brown fat (it’s the good calorie-burning fat).
In comparison, when participants slept in rooms with a temperature of 75°, they did
not double their brown fat volume.
You’re in luck; we are going to give you a free bonus bedtime tip that will also help
with your weight loss.
According to a study conducted by researchers at BRIGHAM YOUNG UNIVERSITY, women who woke
up close to the same hour window each morning weighed less than those who woke up at different
times.
So set your alarm!
Try to find how much sleep you need in order to wake up without feeling exhausted and stick
with that sleeping schedule.
And thus, our video on sleep is concluded.
Were you surprised at all that if you sleep well then you're going to lose weight?
How about our tips to getting a better night's sleep, did you learn anything from that?
Finally, maybe you'd like to share some of your tips for sleeping well with your fellow
Bestie viewers?
Let us know all your bed time tips and tricks in the comments section below!