blue light from computer screens tablets
and smartphones stop your brain
producing a sleep hormone called
melatonin and so in the hour before you
go to bed avoid using these devices or
turn the screen brightness down or wear
orange glasses to block the blue light
if you're struggling to sleep make your
brain tired by thinking of an animal for
each letter of the alphabet
you'll feel most relaxed at night if
your bed faces the door and is furthest
from it why because you've evolved to
feel safe when you can spot danger early
and still have time to run away
when you behave as if you're sleepy you
actually feel tired so to fall asleep
quickly just fake a yawn or two
eat a banana before you head to bed
they're rich in carbohydrates and these
help relax your body and mind
when you need to take a short nap during
the day drink a cup of coffee before you
nod off the coffee takes about 20
minutes to affect you and so you'll wake
up feeling especially alert
this piece of music is scientifically
designed to help people nod off use the
link below this video to listen to it
for free whenever you want to fall
asleep
try to fall asleep on your right hand
side research shows that it's better for
your heart unless you're pregnant in
which case try to fall asleep on your
left either way try to avoid sleeping on
your front or back
actively trying to stay awake actually
makes you feel tired so try keeping your
eyes open and focus on not falling
asleep
when you start to fall asleep the blood
flow to your feet increases having warm
feet increases the rate of flow and so
helps you nod off and so next time
you're struggling to sleep try putting
on a pair of socks night school is all
about the science of sleep and dreaming
and it's out now and there are more tips
about sleep and dreaming on our new
youtube channel in 59 seconds