In this video, you'll discover the top strategies in order to drastically improve the quality
of your sleep and fall asleep fast.
People who don't get quality of sleep is estimated
that they get diabetes to a higher extent. Do you go to bed at a certain time and wake
up at a certain time every day? You're going to get much better sleep. We're more primal
than we think we are. When we looked at our tour ancestors who are sleeping outside, basically
the temperature would drop at night. This is an indication to the body that it is time
to go to sleep. This is like just hardwired into our DNA. Really works though is taking
a 20 minute power nap really helps to reboot the system. Kind of reset brain function,
helps improve memory. Concentration, improves mood, the whole deal.
It's no secret that tens of millions of people find themselves struggling with sleep on a
nightly basis. Many people find themselves unable to fall asleep and then they're waking
up in the middle of the night and they can't go back to sleep after that or they're tossing
and turning all night. So what we want to do is come up with proper strategies in order
to stop all that. Many people think that this is just the way it is. They lose hope and
they think that there's no strategies out there in order to improve their quality of
sleep. I'm here to tell you there's lots of natural strategies and we're going to talk
about some of the top ones. In this video we're going to talk about how to beat insomnia
and how to fall asleep fast and of course stay asleep so that you get that good restful
sleep. So stick around to the end of this video because all of this is very important
when it comes to the quality of your sleep. But before we get started, I'm Dr. Zyrowski
and welcome to the channel. If you're new to the channel, it's a pleasure to have you
here. Be sure to subscribe, hit that bell notification and join our notification community
that we can help you Excel your health and your life. Let's go ahead and dive right in
to the topic of sleep. Now I'm going to tell you I'm a big fan of discussing the topic
of sleep and here is why because I am someone who struggles with quality, sleep myself,
my whole family struggles with quality sleep. My bedroom is literally like a sleep lab in
order to help myself improve sleep all the time. Like I said, when I started having issues
with it, I wasn't going to just give up. I've been fighting it ever since and let me tell
you, I've been able to do a lot of good things in order to improve the quality of my sleep
and I want to share that some of them here with you today.
Let's first talk about the sleep Emma death epidemic. This is something that maybe you
struggle with, but it's not just you. A lot of times when we struggle with particular
things, we think we're the only ones, but there are millions of people out there who
had these same issues. Is estimated that 50 to 70 million people in the United States
struggle with sleep. It's estimated that one third of people worldwide find that they cannot
get quality sleep at night. How many people do you know they lay in bed or you might lay
in bed for eight hours, but yet did you actually get quality sleep? Did you wake up revived?
Were you tired all day long only to go to sleep and not be able to go to sleep? This
is a problem many people face. There is 80 different sleep disorders out there that people
suffer from. Now the other thing is that when we get a lack of sleep, right, this is something
that is incredibly damaging to our body at night when we sleep, this is when our body
repairs, when it heals, when you know our brain starts to kind of regenerate, our gut
starts to heal. Our body starts to detox. This is very, very
healing for our overall body. When we don't get proper sleep at night, a lot of bad things
can start to happen. Things like depression, immune disorders, metabolism disruption. I
mean when we look at even type two diabetes, people who don't get quality of sleep is estimated
that they get diabetes to a higher extent than those who get better quality sleep, heart
disease, and stroke. A lack of sleep is related to brain dysfunction. Basically when your
sleep is, when your brain kind of recharges, synapses are made you know, is very important
for overall mental health. Chronic fatigue starts to set in if you don't get enough sleep,
okay? These people, like I said before, they're tired all day long only to go to sleep at
night and not be able to sleep, unfortunately. And then, you know what? When we, when we
look at sleep, health only comes naturally. Okay? Many people want to improve their sleep
by finding some over the counter medication, stuff like that. We have to find natural ways
to improve our sleep so that we can naturally increase our health, right? We don't want
to have to rely on some over the counter medicine in order to actually get sleep at night. Let's
start going through some of these strategies in order to help you improve your sleep. First
is magnesium, okay. Magnesium is something that is very powerful for just overall relaxing
the body, whether it's a musculoskeletal system or the nervous system. It's very powerful.
So in this particular case, what we're talking about is magnesium in order to help calm the
brain down. Okay, it's going to do a couple things for us. It's going to attenuate neurological
changes brought on by stress. One of the things that happens with people who are stressed,
you get these neurological changes that can disrupt your sleep patterns, and so there's
magnesium can very much help with that. It also is gonna help reverse sleep changes
associated by aging. Many people find as they age, they don't sleep as well. I mean, there's
not too many kids out there that have sleep disorders, right? But there's many adults
that have sleep disorders. As you age, that starts to happen. This magnesium can actually
support helping reverse that, and then of course, it's going to support a healthy mood.
And what it means when it supports a healthy mood is that it's going to help decrease worry.
Now, one of the things and reasons that people can't sleep well at night is because they
have a lot of worry. So there's magnesium is going to really help improve your mood,
decrease worry. Now there's a very particular type of magnesium that is utilized that can
cross the blood brain barrier and actually have a profound impact on your brain and nervous
system in order to get all these changes to occur.
I'll put a link below to the one that we use clinically in the description, but like I
said, when we have magnesium is not just any magnesium. We want a magnesium that can cross
the blood brain barrier in order to get us the results that we're looking for. So magnesium
is really powerful here, but we want to make sure we're getting a good brain magnesium.
Next on our list here is going to be maintain a bedtime window. What the research basically
shows is that have you go to bed at a certain time and wake up at a certain time every day,
you're going to get much better sleep. Now, if you're someone who's staying up real late
one night and then you're going to bed early the next night, there's not too many people
that can be that flexible in their sleep patterns and maybe you even think you can, but if you
are actually measure your sleep and figure out if you're getting some good REM sleep,
some deep and you'd probably find out that you aren't getting as good of sleep if you
actually follow a good sleeping pattern. So what is recommended is that first of all,
you get to bed at a good healthy time, right? So you don't want to be going to bed way late
into the night. You want to get to bed at a good healthy time, usually between like
nine 10 11 o'clock. Those are good windows in order to get to sleep. And so get to bed
at a healthy time. But try to be consistent within that timeframe is estimate that you
want to be willing within an hour on a daily basis. If you fall out of that from here to
there, that's fine. But what we really want to do is try to consistently stay within that
exact tight timeframe that we go to sleep and wake up on a regular, like I said, an
hour variations, not a big deal. Couple hours is a problem, so try to maintain a good bedtime
window. Next year is caffeine. This is something we've
got to be careful with because we live in a caffeinated world like never before. Energy,
drinks, coffee, you name it. Many people are just pouring on the caffeine in order to try
to stay awake in order to try to have a mental alertness. I mean we can talk about all the
issues why people aren't mentally alert right now. You know, whether there's brain inflammation,
but metabolic issues, you name it, but unfortunately people are turning to caffeine. There's a
couple of things to consider here. First of all, caffeine will keep you up at night of
course, but the other thing to consider is that some people are very slow metabolizers
of caffeine. So, even though maybe your friend has a coffee at five o'clock at night and
can go to sleep at eight o'clock you could have one at three in the afternoon and not
be able to go to sleep at 10 o'clock so we have to be careful with this because people
who have these different genetic variations and how they metabolize caffeine will really
have disruptive sleep patterns if they're using a lot of the caffeine.
So the good rule of thumb is that you don't have caffeine after 12 o'clock. If you're
someone who has a sleep problem, right? If you have pretty good sleep, you could probably
push that back to like two, three o'clock. But ideally you want to cut that caffeine
off early so that it is not running into the night and disrupting your sleep. Some people
find that they have to cut caffeine out altogether in order to actually get quality sleep. So
be aware of this. If you're someone who's not sleeping well at night, look to the caffeine
as a potential problem for you next year is eating and drinking enough. This is a problem
a lot of people have. First of all, let's start with eating. So when it comes to eating,
a lot of people don't have very good portion sizes when it comes to their macronutrients.
Some people have way too many carbs, too little protein, too little, you know, fruits and
veggies, that kind of thing. And what it does is it causes some problems
for them. What a lot of people will find is that if they're waking up in the middle of
the night, they can go have a protein shake before they go to bed and all of a sudden
they don't wake up anymore. Simply means that you're just not getting enough protein. Your
body's waking up telling you it's hungry. And so if you are someone who wakes up a lot
in the middle of the night, first of all, you could try just having a protein shake
and seeing if that fixes the issue. But the real point there is that makes sure that you're
getting enough protein throughout the day so that you're not waking up in the middle
of the night next year is drinking enough water. Okay. So we want to make sure that
we're drinking enough water because as we go through the night, this is a, you know,
on eight hour fast, let's see if you're sleeping for eight hours, this is an eight hour fast
from water to typically. So if we're not drinking of water throughout
the day, then we're waking up all night thirsty. And then of course we're typically waking
up all night going to the bathroom. And so we want to make sure we're getting plenty
of water throughout the day so that it's not something that when we come to go to sleep
at night, all that, a lack of drinking proper water intake throughout the day, it doesn't
come to a head and then keep you up all night. And so make sure eating enough and drinking
enough NYC, eating enough that really refers to getting all enough protein throughout the
day. Let's go ahead and talk about decreasing room temperature. So decreasing room temperature
is something that's pretty interesting. So basically in the research, what they found
is that, you know, we're more primal than we think we are. Right? You know, when we
looked at our, to our ancestors who are sleeping outside or sleeping in caves or sleeping and
fours, whatever, basically the temperature would drop at night.
This is an indication to the body that it is time to go to sleep. This is like just
hardwired into our DNA. And so decreasing your room temperature at night can actually
prepare your body for sleep. It, it kind of signals your body that it's time to go to
sleep. One of the things that it does is it pushes the release of melatonin. Melatonin
is a sleep hormone. This hormone helps you stay asleep at night and also melatonin has
many benefits. So if we're looking to, you know, it's anticancer benefit, anti diabetes
benefit, better mood, helping cutout depression. Melatonin has many profound effects on the
body. So what we have to do is make sure that we're getting enough of it and we can do this
by decreasing our room temperatures or decrease your room temperature right around like 68
degrees is typically ideal. You know, we all have experienced that when our room was too
warm. We wake up in the middle, I sweating or we
can't fall asleep, decrease at room temperature. It helps repair your body for sleep. It helps
release melatonin and then from there you're going to get a better quality sleep. So give
this a try if you have never done it. Next, let's go ahead and talk about white noise.
What is white noise? First of all, now many people think of white noise is just any noise
that is, that is like a consistently maybe like a rain or birds chirping or waves, but
that's not what white noise is. White noise is actually when you have a consistent sound
that doesn't change and there's a lot of research behind it. Okay? So it's not about birds chirping,
it's just a loud noise that is very consistent without any change. First of all, it's going
to block all the noises from, you know, dog barking to a door closing to those kinds of
noises that are going to wake you up. But the other thing that it does is it helps
you sleep so much better. There's lots of studies out there. There's even, you know,
there's one study where they took all these people in a hospital and they played a white
noise through the speaker system and they found that people got much better sleep. There's
another study that they did in neurology journal and what they found is that people who were
utilizing white noise had a 38% decrease in sleep latency, latency. Essentially what that
means is that they were falling asleep faster, they weren't tossing and turning and overall
getting a better nights sleep. So we want to make sure that we utilize white noise.
If we want to improve our sleep at night, we utilize this in our home with our kids
and they love it. It really helps them sleep well at night and helps them stay asleep.
Next year is power nap. So you know, power naps is something that's often thought of
is, you know, you don't do it unless you're kind of lazy or you know, you just can't get
it together. But power naps actually has have a lot of benefits. There's a lot of research
out there and a lot of people come into the afternoon and they're kind of crashing and
a little bit tired. First thing that they do is they go and just start pouring on caffeine.
But what research shows is that that's not beneficial at all because if you start pouring
on that caffeine, what starts to happen is that you get that nice quick boost that lasts
maybe a half hour to an hour, but then it actually decreases memory and causes poor
concentration and everything else after that. So what really works though is taking a 20
minute power nap research shows between 20 and 30 minutes.
It really helps a reboot. The system kind of reset brain function helps improve memory,
concentration, improves mood, the whole deal. So putting a power nap in 20 to 30 minutes
in the middle of the day, if you can do that is a great thing to do. Of course, you know,
I've never been able to do that, but if you are someone that is able to, research shows
that it has a lot of benefits. Next year on our list is going to be to track your sleep.
Now, I'm a big fan of this. You know, we've all heard this little saying, if you can't
manage what you can't measure, well when it comes to the sleep, this is certainly the
case. I've been tracking my sleep in so many different ways for many years. Like I said,
my room is like a sleep lab. I've worked with all these different devices in order to try
to find the one that's best for sleep. Now one of the things I really like for sleep
is one called the bio strap. The reason that I use this, and I'll put a link in the description
below so that you can look into it further, but the reason I use this is because it tells
me everything I need to know about my sleep. It tells me my oxygenation level. Am I breathing
well at night? Maybe that's why I'm not sleeping. There's a lot of people have sleep apnea out
there, so it tells me my blood oxygen saturation. It tells me like when I fell asleep, how many
times I woke up, how long I was in a deep sleep. It gives me basically all the different
metrics and then of course it makes suggestions on how I can get better quality sleep at night.
So make sure that you're tracking your sleep with a really good quality device, right?
There's some devices that are not as good as others out there, so wanna make sure that
we're tracking our sleep with a really good quality device that tells us everything we
need to know. I'm a big fan of this. Like I said, I track my health in so many ways
and I also track my sleep. And if you're doing this, you're able to make micro adjustments
daily in order to see what moves the needle and what doesn't. Because let's face it, if
you're tracking your, if you're not tracking your sleep and you're making changes, a lot
of times, you know, you can be basing it off of different subjective measurements like,
Oh, did I feel better? Or how was my mood? That kind of thing. But if you're tracking
it using a good quality sleep device, you could actually go and see, Hey, I actually
stayed longer in REM sleep. I actually was able to sleep a longer duration
without tossing and turning and waking up at night. You're able to see all that when
it comes to tracking your sleep properly. Now we want to make sure that we're doing
all these things in order to increase our quality sleep every single night. Give this
video a thumbs up if you have any questions or you have any concerns, anything like, put
it right in the comment section here below and then watch this video over here. I did
a video that is all about healthy eating because one of the things about going and making sure
that you're getting quality sleep is you need to be eating good quality foods throughout
the day so it's not messing up your metabolism. So check this video out right here. Very powerful
video on the ketogenic diet, the hottest diet out there today. It teaches you how to improve
your quality of eating, but if we want to truly know, we want to make sure that we're
staying in ketosis, especially in the beginning, like I said, you're kind of noodle. You're
trying to figure out your macros, you're using the app, you're calculating things correctly.