Hello and welcome to another video.
If you are watching this video, you are probably lying on your bed and can’t fall sleep,
hoping that this video will help you out. In that case, you came to the right place.
Having a good sleep is important and I don’t have to sell you on that.
In fact luck of a good sleep can cause heart attacks, high blood pressure, stroke, diabetes,
And most importantly it will make feel dizzy al the day.
Remember those days where you didn’t have a good sleep at night, you probably were looking
like you were drunk. So lets take a look at 6 ways you can have
a better sleep.
The first one, have a consistent sleep routine
your body loves routines. When you are sleeping at different times everyday, that really disturbs
your brain because it takes extra effort to adjust to a different time. Your brain consistently
tries to adjust to a certain system and relax. In fact, around 60% of what you do every day
are routines that you have developed over time. It starts from the moment you wake up
and brush your teeth to the moment you go back to bed. So if you are going to sleep
at the same time everyday, you are going to fall asleep faster and have even a better
sleep. It doest mean that you should sleep at 11:53 and wake up at 6:42, just make sure
that you sleep at around the same time consistently.
secondly, cool down your room
you can get a better sleep if the room temperature is around 65 degrees Fahrenheit or around
18 degrees celsius. That's because your body's temperature drops during the night, so when
you cool down your room, it helps your body to get cooler faster and encourages you sleep.
So not only you will fall asleep faster but rather you will have much deeper sleep. If
you are not going to provide a comfortable environment for your body to sleep, then your
body will waste energy trying to regulate, and make it harder to sleep. It can also even
wake you up at night.
Thirdly, Meditate for 5-10 minutes
We all have struggled multiple times to fall asleep and even if we could sleep, we certainly
woke up in the middle of night worried about the test we had to take the next morning.
Or maybe you are just lying on your bed and overthinking about the problem you had today,
whether it was an argument you hadn’t with a friend or a conflict with your boss.
Life problems never end, everyday is an adventure, new obstacles stand on our away and if you
don’t get them out of your mind before going to bed, chances are that you will stay late
at night overthinking about them. So to avoid that, just spent 5 to 10 minutes meditating
before trying to sleep. Put everything aside, sit down with your back straight and clean
up your mind from all the negative thoughts and you will find easier to fall into a deep
sleep.
Get Rid of electronics
Watching a movie at night might seem to help you to fall asleep but science says otherwise.Sever
studies have shown that electronic devices, be it a smartphone or a computer can seriously
disturb your sleep. And the reason for that is, the blue light that comes from smartphones
or computers prevents the production of melatonin in your body - the hormone that regulates
your sleep. In fact, they can reduce your melatonin by
50% which makes it much harder to fall asleep. On the top of that, if you have your phone
besides you, you might just keep rechecking your WhatsApp or email over and over before
you find out that its already morning and you haven’t slept yet. So when its time
to sleep, just shut down all your devices and keep them away.
Don’t have caffeine 6 hours before going to bed
A cup of coffee contains anywhere from 80 to 120 milligrams of caffeine, and you probably
already know you should avoid it right before bed. But some still like the idea of a hot
drink after dinner. Although you are still several hours away from sleeping, that could
still disturb your sleep. Truth is, caffeine can stay in the body for up to 12 hours.
Even caffeine at lunch can be too close to bedtime for some people.
In fact, even tea has some caffeine in it, something around 20 milligrams per cup, so
if you are the type of person who struggles to fall asleep, then you better avoid caffeine
at all, at least 6 hours before going to bed.
have a snack with proteins
On the other side, drinks such as cereal with milk will help you to have a better sleep.
And thats because they contain proteins which builds the blocks of tryptophan - which is
amino acid that causes sleep. Thats why you feel sleepy after having a lunch if it
contains a lot of proteins. So whether its cup of milk or a snack that contains a lot
of proteins is preferable to have before going to sleep.
So these are my top 6 tips to have a better sleep, what do you guys think? would you add
anything else to this list, let me know in the comments bellow.
If you are not part of our notification squad, then click on that bell button.
And as always give this this video a thumbs and I will see you guys in the next one.