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fifteen very doable things that will get
you to sleep faster if you have trouble
sleeping this video might just help you
get over all your sleeping woes the bad
news is you're here because you're
having trouble sleeping the good news is
there's a multitude of sleep tips out
there to help you get a better rest at
night before we begin this video don't
forget to subscribe to our channel for
more daily tips like this and turn on
notifications so you never miss our new
videos there are so many ways you can
help yourself out when it comes to
getting proper sleep whether it's
cutting out bad habits or harmful
substances that can actually hinder your
ability to fall asleep or adding new
steps to your nighttime routine there's
no shortage of ways to get the sleep you
need now keep watching for 15 tips to
help you get the sleep you need and feel
properly rested in the morning so sit
back relax and maybe take some notes
number 1 get rid of those pesky light
sources win any source of light for
example your iPhone laptop or television
manages to pass through your closed
eyelids it can delay your brain from
releasing the sleep promoting hormone
melatonin light is a powerful signal to
your brain to be awake explains dr.
shives
a board-certified sleep medicine doctor
go into another room until you feel
tired it is best to take your work
materials computers and televisions out
of the sleeping environment use your bed
only for sleep and sex to strengthen the
association between bed and sleep using
electronic devices before bed can
actually significantly affect your
circadian rhythm which is what is
responsible for your daily sleep and
wake cycle when we are exposed to the
Sun during the day our melatonin
secretion begins to drop off and as the
Sun Goes Down and it gets darker in the
evening our melatonin secretion once
more increases
melatonin is what helps maintain our
body's circadian rhythm which is the
internal clock we all have running in
our bodies 24 hours a day this sleep
cycle can become disrupted when we are
using bright lights and electronics at
night because it delays the secretion of
melatonin in our bodies this makes us
feel more alert despite the fact that
it's nighttime this is why you should
always be consistent following a sleep
schedule of the same bedtime and wake-up
time helps regulate your body's clock
try creating a bedtime ritual which
helps give you a consistent sleep
schedule relaxing routine activity
reading yoga etc right before bed gives
you that time you need to wind down let
your body shift into sleep mode number 2
keep it cool you fall asleep faster in a
slightly colder environment keep your
room cool temperature but not cold which
can wake you up more experts usually
recommend setting your bedroom
thermostat between 65 degrees and 75
degrees Fahrenheit number three avoid
naps power napping may help you get
through the day but it could be the
culprit if you find yourself unable to
fall asleep at night if you need to nap
nap early or not at all
number 4 exercise daily according to the
National Sleep Foundation people sleep
significantly better if they get at
least 150 minutes of exercise a week the
study showed exercise provided a 65
percent improvement in sleep quality
number 5 consider taking a melatonin
supplement if you have trouble sleeping
you can also consider taking a melatonin
supplement as mentioned earlier in this
video
melatonin is a potent hormone naturally
produced in the body to help regulate
our circadian rhythm or natural body
clock Professor Alfred lui at Oregon
Health and Science University says a
larger dose three milligrams and
promotes sleep
it works for some people but not for
others he says melatonin can help
regulate a person's sleep cycle but some
people state that it can make them feel
very groggy in the morning others state
that when they take melatonin they have
very vivid dreams speak to a doctor
before taking this supplement as it has
a different effect on everyone if you
are considering taking a supplement for
sleep be sure to review your medications
some medications can cause insomnia have
you tried any of the things in this
video keep watching for some even more
helpful hints on what you can do to get
to sleep faster number 6 reconsider
sleeping with furry friends cats can be
active at inconvenient hours and dogs
can unintentionally wake you up with
movement or noise more than half of the
people who sleep with their pets say
animals disturb their slumber according
to Mayo Clinic sleep disorder center
number 7 stop smoking and avoid alcohol
nicotine found in cigarettes is a
stimulant and stimulants can prevent you
from falling asleep
don't worry that quitting will keep you
up at night either the after-effects of
quitting will only last about 3 nights
but payout long-term you should also
avoid drinking alcohol if you find that
you're having trouble falling asleep it
takes an average person about an hour to
metabolize one drink so adjust your
alcohol intake accordingly number 8
don't look at the clock staring at the
time before bed or when you wake up in
the middle of the night can actually
increase stress and make sleeping more
difficult number 9
turn on the white noise sound machines
produce a low-level soothing noise that
not only helps you sleep but can also
help you tune out other disturbances so
you can fall asleep easier
number 10 keep a sleep diary try
tracking your sleep everyday for at
least two weeks
write down even small details such as
what you ate close to bedtime
and what exercise you got compare your
sleep patterns and adjust accordingly
you should also write down your thoughts
in your sleep diary the number one sleep
complaint clinical psychologist dr.
Bruce says that he hears from patients
is that they can't turn off their minds
before bed write down anything stressing
you out and brainstorm solutions having
a plan of action can help you fall
asleep easier number 11 no caffeine
after 2:00 p.m. that includes coffee tea
pop anything with caffeine caffeine like
nicotine is a stimulant that stays in
your system for many hours and can
prevent your brain from entering deep
sleep or prevent you from falling asleep
all together
number 12 cheese and crackers it might
sound strange but this is actually the
ideal snack to munch on a couple hours
before bed it combines carbohydrates
with calcium containing amino acids that
boost serotonin a brain chemical that
helps you feel calm number 13
take a relaxing bath or hot shower
studies have shown it can improve
overall sleep quality and help you fall
asleep faster number 14 spray a
sleep-inducing scent certain smells such
as lavender help with relaxation and
overall sleep quality research done by
psychologists at Wesleyan University
found lavender increases slow-wave sleep
invest in a diffuser or simply add a few
drops of essential oil in water in a
spray bottle
number 15 rule out a sleep disorder
an underlying health condition may be
the cause of your sleep problems such as
sleep apnea other common medically
diagnosed issues include sleep movement
disorders and circadian rhythms sleep
weight disorders if you suspect that you
have a sleep disorder contact your
doctor to find out what may be causing
your sleep issues in fact it's always
best to speak to a doctor before you
jump to any conclusion about your health
or consider any forms of treatment sleep
is extremely important
it helps rejuvenate and refresh our
bodies and plays a big role in our daily
recovery
you should always sleep on a comfortable
mattress and pillows the life expectancy
of a quality mattress is about eight to
ten years have comfortable pillows free
of allergens you can also try listening
to a bedtime story load an audio book
that can distract your attention enough
to drift to sleep if you want to get to
sleep faster there are all sorts of
things you can do whether it beats
something as simple as reducing the
amount of caffeine you're drinking
writing a sleep diary or just turning
off electronics before bed what are some
other things you do to help fall asleep
faster and get a better quality of sleep
let us know in the comments section
below
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videos like this thanks for watching
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