fifty-one sheep 52 sheep 53 sheep oh why
am I still awake oh well Lisa it's only
3:00 a.m. we've all been there getting
quality sleep is easier said than done
so today we're going to show you how
sleep is tied to your physical and
mental health we're also going to show
you five easy ways to get that
refreshing sleep that you need uh we all
know that we feel groggy and slow and we
don't get enough sleep but that's not
the only affect lack of sleep has on our
bodies in our episode on sleep and
creativity we told you that not getting
enough sleep over an extended period of
time can lead to high blood pressure
which can also lead to heart attacks and
aneurysms but it's not always easy to
try to get that good quality sleep some
nights you stay awake worrying about
that presentation that you have to give
first thing in the morning then some
nights you just can't get comfortable
and then other nights you fall asleep
just fine but then you wake up every 15
minutes worrying that you're gonna miss
the bus
alright there's no one way to guarantee
that you're gonna get awesome sleep but
we do have five easy tips and tricks to
help you get on the path towards good
sleep hygiene step 1 develop a relaxing
bedtime ritual when you think about it
we all learn to sleep by routine when we
were really little our parents gave us
baths
read us books tucked us in got us that
extra glass of water all in the name of
good sleep now that you're older you're
going to have to develop a routine of
your own whether it's a cup of decaf tea
and a chapter from a book or bath in 15
minutes and mellow yoga of course there
are some activities that should be kept
out of a bedtime ritual don't drink
alcohol before bed it might help you
fall asleep but chances are you'll wake
up in the middle of the night don't
exercise two hours before bedtime sure
it gets your blood flowing
but it'll amp you out mentally step 2
maintain a regular sleep and wake
schedule now you don't have to wake up
at exactly 702 and go to bed at 10:53
every night that's a bit on the neurotic
side but do try to wake up and go to bed
at generally the same time six days a
week according to doctors at Harvard
University this will help set your
internal clock so that even on those
rare days when your schedule is thrown
off you'll be able to get right back on
track and avoid what doctors call a
sleep hangover step 3 stop watching your
clock studies show that people who
constantly look at their clock are less
likely to fall asleep easily why well
laying there thinking it's 1103 I have
to be up in 6 hours and 57 minutes
stresses you out so try to keep some
distance between you and that alarm
clock that way those blinking numbers
will quit mocking you and you'll sleep
easier step 4 create an optimal sleep
environment a Mayo Clinic study found
that people sleep best in dark quiet
cool environments with all the benefits
of sleep it's worth investing in
blackout blinds comfortable earplugs and
a fan or air conditioning the more
comfortable you are physically ah the
better you'll sleep
step 5 unplug make your bedroom a tech
free zone
I know but research those that
electronics interfere with sleep because
it's easy to get distracted by them
checking your email right before bed
could add more stress watching TV or
movies makes it harder to sleep and
getting sucked into say Pinterest right
before bed could keep you up for hours
oh I like that I like that too oh that's
pretty let's recap today we learned a
few more reasons why you need good sleep
we also taught you five simple ways to
help you improve your sleep health next
time you're stuck tossing and turning
try to develop a ritual maintain a
schedule stop clock-watching
trick your bedroom out or unplug a
help from all of us here at webcast
sweet dreams tweet us at watch webcast
email us at watch webcast at gmail.com
or leave a comment down below we'll see
you next time
you