Hello there i’m Natalie and sleep and I, we used to be in a complicated relationship
How many of you are watching this right now? Because you can't sleep. It's okay
I can't either in this case good this video thumbs up. I won't judge you
I'm going to be showing you the best sleep hacks to help you fall asleep and get this 60 second. Yep
keep on watching to find out how
Okay, what do I have to get done today
Love all right. Let's just pop this in here
Come on I have places to be people to see
But while ton of us gravitates towards caffeinated drinks
And we actually kind of rely on things like coffee being aware of cutting out caffeine by the afternoon is one of the first steps
Into a restful sleep now one study actually found that having any type of caffeine six hours prior to your bedtime will reduce your total
Sleep you guys get this your total sleep time by one hour because it is a stimulant
It's recommended to stop consuming anything caffeinated at least four hours prior
Now if you still desire warm beverage at night
Gravitate towards a non caffeinated tea favorite. Is this one right here?
And it has lots of different natural
Ingredients like sham and Mill Valley on lavender and all this will help not only reduce stress levels
But calm any anxiety that can keep you up at night. That way you can always rest assured
You'll have a restful sleep
also a quick reminder that the human body is 50 to 75 percent water and for the next five to ten hours you will be
Hydrating your body
so it's essential to get into the habit of doing this before bed also so that you're not waking up in the middle of the
Night to go to the bath
It's also important to get ready for bed set the tone take any constricting clothes and makeup off as much as you'd like to
Avoid the kitchen after late hours. Now enforcing kitchen curfew can help you stay accountable. The reason being is before bedtime
You should typically avoid any time to rich foods sugars or anything that will interrupt with your in digestion during sleep
like pizza or tough sugars like donuts that may give us that little sugar rush of energy and then we crash and feel fatigue as
Opposed to tired and ready for bed
However, if you are feeling the hunger bug, I highly recommend you to stick to foods like chicken or poultry
so for instance poultry has tryptophan an amino acid that helps your body make
Serotonin, which happens to be a relaxing mood hormone?
Which then helps your body make melatonin a hormone that control sleep cycles
so you can definitely
Gravitate towards those foods or the ones that I post it up on the screen some other foods include salads and fish to just name
A few and now your hunger will be satisfied and girl or boy. You'll be ready to fall asleep fast
Oh my god, Natalie fall asleep
I have a math exam tomorrow
And then I have to confront Helga about bothering me and our friendship and I have to finish the presentation I have Tuesday
Hmm. It's very easy to get drifted away by our thoughts and our fears of the following day
So the best way I have found to Center myself before bed are the following hacks
So you can't just sit there and expect your anxieties and worries to go away
No, no
No
so start by changing the visuals in your mind for instance think of a
beautiful scenery as opposed to math and all the problems that you have going on or perhaps a day you enjoyed or maybe even a
Pet my go to happy thought is always my dog Jupiter because his little drippy eyes and fluffiness always relax me and before I know
It it slides up
But even if that doesn't work for you
Here's a stress release exercise that's proven to work
Writing down my problems and anything that's bothering me at the moment has always been such a powerful exercise for me now
I don't just write my problem. No. No, I also write how I can solve it
So for instance, one of the things that worries me at times is the feeling of having no life balance
So I'm ready to start waking up at 7:00 a.m
That way I have more time for the things that matter in my life that day
That need to get done and those that I also want to get done
But hold up I'm doing a huge giveaway where I'm giving one look a subscriber a huge basket of my favorite makeup item
Hey now, he's a little lazy sweater. Like the one I'm wearing right now all cute and I'm giving away a brand new MacBook
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So be sure you a little work
So here's a fun breathing technique I learned that can help you fall asleep and get this 60 seconds
So this is called the four seven eight breathing trick you simply breathe in through your nose for four seconds
Hold your breath for seven seconds and then exhale through your mouth for eight seconds
So I was recently reading that this combination of numbers has been studied to have a chemical like effect on our brains
So I'm saying it slows down their heart rate and allows them to feel relaxed right into sleep
And as you may know quieting your mind
Distracts you from any worries that you may have allowing you to fall asleep much more quickly
So next time try out the four seven eight breathing a trip
So this method is actually a military method to help you fall asleep in ten seconds
The first thing is to be aware of your body language
Relax your entire face your chin your cheeks your temples anything and everything
Now we're gonna scan our bodies to see if there is any tension in the shoulders
So let's just start by dropping those now exhale to relax your chest
Crack any tension in your body and just stretch a little bit where any other tense areas may be now
We're gonna be clearing online for ten seconds by imagining a relaxing scene
If this doesn't work try focusing on one color in your mind
usually black works best because that's the color that you see and just focus on that color and
Literally within ten seconds. You should fall asleep
Now we're gonna be creating a sleeping
Sanctuary and a place that is just soothing for you and exciting to get to bed every single night
So you may want some nice cozy blankets and soft lights comfy PJ's like these silky ones which are my favorite
Your favorite pillows, of course some thread bed sheets some fresh linen, and I also like to use different types of gadgets
So for instance, I enjoy a dehumidifier
also some heavy curtains and
Anything and everything that will just allow you to feel much more comfortable and in a safe place in your own room
Now a huge mistake a lot of us make unconsciously is combining our workspace which is a space
You should be the most alert in with our beds the place that we should be the most
Relaxed in so as nice as it is to work from your own bed
It's actually not as effective and being productive because your bed is associated with resting and sleeping
But now you are associating it with working and getting things done
Now this created stress in the bedroom is why I highly recommend banning any type of work in the bedroom to avoid a stressful Association
So instead only use your bedroom for relaxing and
Sleeping and trust me you guys you'll see how easy this sleep hack will quickly change your sleeping regimen
This next hack is where my personal favorites and works every single time. It's simple as boring yourself. Yep
That's right. If you're watching your favorite show or you're on social media. You aren't entertained. Meaning your mind doesn't want to be bored
So you just keep on watching until you literally exhaust yourself, which does you no good for the following day
Of course because you're gonna be so tired
So some quick tips to boring yourself can be, you know reading a book
Usually no matter how good the story is your eyes will eventually get tired of looking at a page with letters in them
So you can fall asleep
Another mindless activity can be listening to ASMR such as my old ASMR videos
Which I have a ton of right over here and you can click down below to see more or some Bob Ross videos as well
I've also done my fair share of ASMR videos
so be sure to check those out along with other sleep add videos to help you fall asleep and
Videos on helping you even wake up earlier you guys we're trying to be the most productive and effective as possible
So sometimes we have to get a little bit more technical when it comes to sleep
so if you're waking up multiple times in the middle of the night or perhaps tossing and turning
Chances are you're not getting a restful night's sleep. Now? Why may that happen?
There are a ton of things that can be the reason why so I recommend some gadgets that may help you out with this
So this is Dyson purifier and fan. It's amazing for creating white noise and also freshening up the room
I personally love it. It just creates like a really nice environment in my room also
I really recommend this neat pillow for side sleepers like myself to just kind of help you relax the hips and the spine I also
Love my Himalayan salt light that sets the mood for the entire room
And one of my favorites is the Garmin watches that helps me monitor my sleep
it also helps monitor my stress and
The best part is I also get to know how active I was in the day by knowing how many steps I've taken
That day all of this you guys envelops into what makes you fall asleep late at night
So being self aware of this stuff will definitely help you have a restful night's sleep
Oh
My god did I just fall asleep? Oh my god, these sleep packs have really got to me if you address today's video
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It's gonna be right over there for part one of these sleep hacks video
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