okay guys welcome back we're gonna be talking about how to fall asleep
faster even if you're not actually that tired
you know how do you just fall asleep straight away so basically I'm gonna be telling you about thirty
to fifty depending on how well this goes tips or ways that you can fall asleep faster okay so let's
just get right into it whatever you're doing away you know pay attention and leave a comment by the
way letting me know if any of these worked for you or if you have any that you know haven't mentioned
so number one make sure your room is comfortable a really important way that you can you know fall
asleep faster is just to make sure that you're sleeping on something comfortable get a memory
foam mattress a memory foam topper make sure there's you know ample the temperatures right
in the room make sure there's air flow and you're not you know sleeping on marbles or something just
make sure you're comfortable number two make sure that there's you don't expose yourself to
too much light during you know the lead-up to trying to fall asleep and at the last hour or
two of the day try not to have any light your going into your eyes try not to watch screens
don't don't try not to watch films trying to look at your phone because these things stop your body
producing melatonin which is the sleep hormone the hormone of darkness which is supposed to help you
fall asleep these you know the artificial lights stop your body producing melatonin which makes it
harder to fall asleep okay number three meditate before you go to bed this is a big one I have
attributed my you know improved sleep recently almost entirely to meditation just meditating
even for 10 minutes before you go to bed changes the brainwave state you're in and makes it easy
as a fall asleep that makes you more relaxed and it makes the whole process faster number four get
your room to a good temperature you want your room to be comfortable you don't want it to be too cold
you don't want it to be too hot I would say if you had to choose one try and make it slightly colder
than you're used to not freezing but just slightly colder because our body's lower our temperature
anyway when you fall is to fall into deep sleep so you'll be helping the process by just making
sure you sleep in a slightly cool environment number five this is a big one by the way make
yourself tired during the day you want to be at a place where you're doing exercise every single
day and even if it's just for 10 or 20 minutes but just try and do more with your day try and
if someone needs help lifting something offered to lift it make yourself tired and really spend
yourself and you'll find that going to sleep in the evening just becomes 10 times easier number
6 don't overthink things it's often easy to you know fall into the trap when you're trying to
fall asleep of saying I know it's you know it's 12 o'clock now I still haven't fallen asleep now
it's half 1:00 in the morning I'm still not asleep I need to be up work this is a trap okay this this
makes it difficult and it makes it harder to fall asleep because you're constantly feeling guilty
you're constantly making yourself feel bad right try not to do that try not to overthink things
number seven if you really can't fall asleep okay and if you're really finding it difficult just
do something else for 10 minutes get out of bed and go and read a book or go for a walk or make
yourself a tea or whatever it is just do something and then after 10 or 20 minutes go back and try
again by the way don't mistake this for looking at your phone because that won't help at all do
something without involving an artificial light or screen number 8 don't look at the time when
you look at the time constantly you're gonna again be falling into this guilt cycle where
you're constantly thinking it's 11 o'clock now I'm still not asleep it's 12 o'clock I'm still not
asleep you don't need to know that and it's just gonna make you more stress and make it you know
even harder to fall asleep just put the phone away cover the alarm clock and don't look at the time
number 9 wear socks to bed this is a weird one and I know it might not sound like it works but it
does I don't know why don't help but wear socks to bed number 10 dip your face in freezing cold water
what this does is this triggers the mammalian dive reflex which helps your body to relax and shut
down all your processes you know and just sort of get into a deep meditative relaxing state failing
that it just feels nice and it soothes your face and you know guess you're ready for sleep number
11 make a dream pillow now this is something that can help you with lucid dreaming also but baking a
dream kit mate making a dream pillow involves just putting you know herbs and relaxing things into
a small bag and having that bag underneath your pillow as you go to sleep it can include lavender
rosemary you know all these things that will help you feel relaxed 12 binaural beats now they are
sound waves which are played in stereo headphones which move you into a different brainwave state
they affect the way your brain actually works okay they're actually really cool I'm not going
to go into them here just look in the description and try them out okay number 13 take a warm bath
before bed okay it's really simple really effective but if you just will have a warm
bath before you go to bed you will feel 10,000 times more relaxed and you know it's the best
thing conversely if you want to wake yourself up have a cold shower because that really wakes you
up 14 use the 4 7 8 method of breathing I'm not going to explain what that is because I want you
to google it and learn it for yourself but just try this method of breathing and see if it works
number 15 get your partner to give you a massage I would focus on upper body or neck shoulder massage
because this will help you feel relaxed and easier it would feel easier to fall asleep number 16 this
is to do is diet okay don't eat really heavy foods before bed meaning don't have like heavy
proteins and fats and things that are hard to digest because that's gonna make your digestive
system keep you awake you ideally want to have some sort of vegetables maybe some light carbs
and a small amount of protein over maybe have 10% of the diet or the 10% of the meal was pricing on
fat and the rest is carbs or vegetables 17 drink something warm before going to bed it can be tea
it can be coffee well actually it can't be coffee because that has caffeine which keeps you awake
tea hot water juice milk warm milk whatever it is something warm and soothing 18 get a good mattress
this sort of goes back to one of the first ones I mentioned but just make sure your mattress is
comfortable ideally memory foam with ideally a memory foam topper because this makes it a lot
easier to fall asleep it's really comfortable and it's well worth the 20 quid or 30 greater costs 19
and 20 be comfortable with what you're wearing and just get your posture right just make sure
that you're sleeping on your side or your back try not sleep on your face you know face down because
that's not so good for you know breathing and it's not very comfortable and just generally try and
make yourself more comfortable as you're trying to go to sleep 21 bedtime routine I'm gonna leave a
link to a bedtime routine video but failing that just make sure that you stack your habits in the
evening brush your teeth you know wash your face go and have some dinner meditate write your dreams
down and do whatever well whatever that your routine consists of just make of routine and
get into the habit of doing the same thing every night 22:00 read something before you go to bed
this is actually a really good one because it not only helps you fall asleep faster right it also
helps you learn and you know develop whatever you're trying to develop if you're trying to
learn a language build a business whatever study for an exam read something before bed and you'll
really notice the difference in your you know intelligence 23 write in a journal before you go
to bed this is a good one this is something that not only helps you lose a dream but also helps
you it also helps you you know work on things that you can improve on it can help you identify what
you're doing wrong and what you're doing right in your day so then the next day you can do it all
that much better and easier 24 if possible try not to nap during the day whenever you nap you're sort
of resetting your body things so that you don't need to sleep as much in the evening and we're
all getting too scientific it just makes it hard as a fall asleep you just need to save your sleep
for the evening 25 don't ingest caffeine I know a lot of you probably drink a lot of coffee and
that's fine but if you can try and wean yourself off coffee because it's not good it reinforces a
dopamine cycle in which you're never satisfied and you constantly need more and more caffeine
in order in order to you know satisfy the same craving and urges and if you'll notice you don't
really feel that refreshed and energetic you just think you do you feel obviously the initial burst
from caffeine the initial burst of focus and you know in creating improved brain function but then
you crash and you suddenly need another coffee or you feel jittery or you feel tired you know
so just try and limit caffeine entirely please six try and wake up at the exact same time every
day even on the weekends and this is difficult I know because on the weekends you want to you
know you want to have fun in sleep in have a have a lay-in have breakfast in bed you have brunch
whatever but it's gonna destroy your sleep habits in the long run if you keep doing that our bodies
aren't designed to have spontaneous sleep times you know we're designed to go to sleep when the
Sun Goes Down and wake up and the Sun comes up so if you can try and stick to level 27 during
the day get as much sunshine as you possibly can make sure that you're opening all the curtains
you're rolling all the blinds up and that you're going outside during the day sunshine is important
the vitamin D not only helps you you know in your skin it also helps you to feel more relaxed and
it makes it easy as a full estate later on as well 28 if you do use screen that's especially laptops
or you know whatever during the day download a program called flux and that's about f/4 l dot
UX that's a website address what that does is that strips out the blue light from the screen meaning
that your body is going to respond better you're not gonna be suppressing your melatonin production
you're just gonna be experiencing the normal you know waking day that you would as if you
weren't watching screens 29 have sex just before going to sleep this is a great way of releasing
you know releasing energy feeling better becoming more connected with your partner for example it's
also a way of making yourself instantly tired and pretty much as soon as you're done you'll want to
fall asleep anyway you'll make it easier number 30 stop yourself or your partner snoring snoring
is one of the biggest reasons and causes of you know insomnia and being unable to sleep properly
so if you can try and either stop yourself or your partner snoring quickly you know you
using those snoring strips you can get sprays now you can get nails nasal sprays for example
just try and stop the snoring happening because it keeps you awake number 31 prep your mind with
relaxation before you go to sleep tell yourself that you're gonna fall asleep easily and quickly
and reinforce that by just meditating and relaxing maybe burn some incense or something and just you
know relax your muscles as much as possible 32 is number one which most of us don't do
but we should do and I used to drink more water during the day when you drink water you not only
hydrate your whole body but you also give your body everything it needs to work properly it's
going to make it a lot easier to fall asleep in the evening and it's gonna make you feel a
lot better as well number 33 and I think we'll end on this one make sure you stretch out your
muscles before you go to sleep I don't know how or why this works but I find that if I do a full
body stretch before going to sleep I fall asleep faster so hopefully this has helped you guys you
know if you have struggled falling asleep you'll know how annoying it is this is the only tips I
can think to mention for the moment if you enjoyed this please subscribe and I see you next time done