Intro: Hi guys!
Its me natalie.
It's no surprise I’ve always had trouble sleeping.
Which is why I’m always doing all these sleep videos to try and get better.
Thumbs up if you and sleep are also frenemies.
Today I wanted to show you my recent sleep hacks that have helped me in creating a new
and successful sleep routine.
A HUGE thank you to CVS for sponsoring this video.This month I challenged myself to prioritize
my well being as part of their #Don’tSleepOnSelfCare Campaign!
Also they were generous enough to do a giveaway for you!
One $50 e-gift card will be given away to one of my subscribers, so be sure you're a
part of the family by subscribing AND once you do that comment below you IG and your
sleep goal for this month.
Text box: (winner will be announced in 24 hours on my IG stories)
Also, there is a super useful PDF worksheet
I created just for you, you can click the link below & as always if you do it, tag me
on IG or twitter to give you a shoutout!
To see how CVS can be an awesome resource as you adjust your sleep and self-care routines
be sure to check out the link in my bio Outro:
After one month of trying out these hacks and making sleep a priority in my life, I
feel INCREDIBLE!!
I’m more productive, happier, ive been uploading more often ;). - I want to encourage you as
to prioritize sleep as part of your daily self-care and health care routines.
Make sure to check out the link in my bio for more ways CVS can be an awesome resource
to you!
ALSO, I want to give a huge shoutout to Margarita! for texting me and watching my videos.Thank
you so much!
If you’d like a shoutout in my next video and a chance to chat with me, text me right
now at this number.
(points down) once you’ve done that comment below #natificationsquad so I can be sure
to view your text now!
Thumbs up if you enjoyed this video!
Subscribe if you're not already.
And if you're bored check out these next videos by clicking right here.
Byeeeee!
HACK #1: sanctuary room-
If you’re finding it hard to sleep in your own room, try making it more of a sanctuary
for yourself than a typical bedroom.
Simple things that you can do to instantly change the mood is have decorations that put
you in a zen state of mind.
For me it’s having white, serene walls, pretty twinkle lights and comfy and cozy sheets.
Researchers have shown that colors can affect our moods.
Get this!They can affect our heart rate, blood pressure and respiration so for a more tranquil
environment check out this color chart.
(we transferred you color chart).
I also like to add a nice calming candle, this one is from CVS and has lavender and
sage giving my room a natural aromatherapy.
I also love ths sleep mist and for a bit of fun, I purchased this galaxy light.
HACK #2: (title:Rotated Sleep)
It’s a known fact that beds over time tend to sink and lose their firmness.
But what if i were to tell you that you could fix your bed in under 2 min by simply...rotating
it.
Whenever you sleep on a bed the majority of the pressure and weight applied tends to be
on the upper portion.
The Leg area is rarely used and so by rotating the bed, it's good as new.
The website sleep advisor actually recommends that you rotate your bed once every 3 months!
GOOD NIGHT!
Please include this pop up in the lower thirds • Myth: More sleep is always better!
◦ Fact: It’s recommended that people stick to the 7-9 hour sleep timeline when it comes
to their nightly sleep schedule.
For the folks who tend to get more than this shouldn’t necessarily be considered lucky,
as oversleeping has also been linked to some major health issues such as diabetes, heart
disease and depression
HACK #3: Pillow Overload Weighted blankets have been all the craze
as of last year because they work as deep touch pressure therapy…but if you don't
have the means to buy one, get that same feeling with this DIY life hack.
Create a nest of pillows, surrounding yourself with this can give you the sense of comfort
or companionship that you may be missing.
This will allow you to relax your muscles and stay in the proper alignment since your
weight is easily distributed.
HACK #4: Warm Fuzzies • A simple sleep hack for falling asleep
fast is to put socks on your feet AND also your hands.
I know, WEIRD.
The easiest way to explain what’s actually happening behind the gloves and socks thing
is that as your hands and feet warm up, the blood vessels in your limbs heat up and become
bigger.
This is called “Vasodilation.”(add this text) Research actually suggests that the
more dilated our extremities are the stronger the signal sent to your brain is saying it's
time to sleep!
HACK #5: Bore Yourself This sleep hack is a no effort one.
You can’t fall asleep if your mind is too entertained so instead, try boring yourself.
Yup, you heard right.
Watch the most boring thing you could on TV and you'll notice you’ll eventually start
to drift away.
If you’re worried about your TV staying up all night without chat, a little hack is
that most TVs now have a timer setting with predetermined shut off times!.
That way you’ll both be getting your Zzzz’s.
Please include this pop up in the lower thirds • Myth: Insomnia is characterized by difficulties
falling asleep.
◦ Fact: While it’s one of the characteristics of insomnia, difficulty falling asleep is
only one of many signs of insomnia.
The others include waking up too early and not being able to fall back asleep, frequent
awakenings, and waking up feeling unrefreshed.
HACK #6: Sleep Journal- CVS journal plug in
: (title: Sleep Log) This past month, I’ve been keeping a sleep
journal to help me figure out how many hours of sleep I actually need.
The recommended amount is getting anywhere from 7-9 hours a sleep a night.
I have found that my sweet spot is 8 and I also have found that eating sweets at night
makes me sleep in more.
You can now download a FREE sleep log by clicking the link in my bio. (this will be sent tomorrow)
If youre more techy a garmin watch is a great gadget to use as it helps track your sleep,
amount of time that your in REM and how productive your sleep was including restlessness.
HACK #7: Preparing for bed Have you ever thrown yourself into bed ready
to dozy off into your dreams when all of a sudden you remember…
I didn’t brush my teeth, you lay there for a while and eventually have to pull yourself
together and get up to finish your night routine.
Avoid this by completing your night routine earlier!
That way whenever you do feel the urge to knock out you can quickly go into sleep mode
without having to endure your bright bathroom lights.
HACK #8: Sleep Height
Many modern bed frames nowadays allow you to pick between many different high settings.
Some people simply cannot go to sleep on a tall bed because of the fear they might fall
off while others can only sleep on low beds because they prefer the sense of being grounded.
In japanese culture beds can even be part of the floor “Shikibuton”
HACK #9: Stick Your Legs up on the Wall
If you find yourself tossing and turning at night after a long day at school or work,
try putting your feet up on the wall.
This helps restore blood flow, relieve tired ankles and sore legs.
This will make your body feel more relaxed and ready for sleep.
Please include this pop up in the lower thirds • Myth: If you can’t sleep in the middle
of the night, try relaxing in bed and counting sheep until your doze back into your nightly
sleep.
◦ Fact: Waking up in the middle of the night and not being able to fall back asleep is
a symptom of insomnia.
While counting sheep can be a relaxing exercise for some, some research shows this practice
is actually distracting and could be more harmful than helpful.
HACK #10: Zzz Mindset
For a better night's sleep sometimes what you need isn't so much physical but mental.
Getting into the right mindset before sleep can be done by turning off all electronics,even
before your bedtime.
Slowing down by making yourself your favorite tea and talking yourself to sleep by asking
yourself quick questions like, where am i?
My bedroom What do I feel?
My bedsheets, how am i feeling?
Comfortable and cozy.
For more hacks to help you reduce stress and anxiety check out this video right here.
HACK #11: Slow Rhythm
• Listening to slow paced music or rhythmic music like meditation sounds can ease a troubled
mind or if you prefer something less rhythmic try ASMR videos.
You can find my entire playlist of these linked below
HACK #12: (Orange you sleepy?)
All electronics emit blue light which most studies actually suggest reduces the production
of melatonin and leads to reducing the quality of sleep.
Most prescription eyeglasses now contain special filaments that can block out all blue light
from passing through the lens.
But what if you don't need glasses?
New ORANGE glasses - or more specifically AMBER glasses block out the blue light waves
and are not prescription lenses and so you or I or your mom, can use these special orange
glasses for a perfect night
of sleep.