9 Habits That IMPROVE Your Sleep
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- Опубликовано: 1 июн 2024
- Sleep can be complicated.
There are many factors that affect your sleep quality and quantity.
Some improve your sleep, while others make it worse.
Just a few simple habits can make the difference between a good night's sleep and night spent tossing and turning.
That's why in this video I'll explain which habits you should adapt to improve your sleep.
Some habits will help you more than others, but when all of them are combined that's when the real magic happens.
If you want to know which habits are ruining your sleep, then check out my other video about this topic. It's important that you know and understand both.
10 Habits That RUIN Your Sleep: • 10 Habits That RUIN Yo...
Images © Piers Baker www.svgdoodlewhiteboard.com
#sleep #habits
1.Get some sunlight in the morning
2.Have a wind-down routine
3.Exercise
4.Use your bed for sleep only
5.Make your bedroom cold
6.Take a hot bath (1 hour before sleep)
7.Have a sleep schedule
8.Optimize your bedroom (no light and noise)
9.Meditation
Appreciate your doing this Super Lambda. I still watch and enjoy the video, but it’s very handy having your notes.
@@apparently2 You are welcome! 😘
Thank you
@@alovera280 😘
Super Lambda🙂, the 1st one is get some sun-light but we can't get sun-light😟 because its corona time😷
It's so hard to maintain a routine when you live in problematic households sigh
I study, eat, watch youtube, hang out with friends while in my bed.... I think it would just be easier to sleep somewhere else at this point.
XD nice
😂
I exercise in mine cause really limited space lol
Hi Shelby✌🏻😁 !! Hello From UK
Sleep is critical in our success in life
Very comprehensive analysis! Really love it! You haven’t missed anything from theory on internal clock to very practical tips.. thanks for that 🔥🔥
My flat is a bedsit with everything in one room. My bed is also my sofa and recliner. For sheer lack of space and other furniture, I can't avoid using it for other things during the day, especially during lockdown. Otherwise all these tips sound great!
Yeah... No sunlight for me in the mornings during winter. Thanks sweden. I have amazing terrariums though. With UVB light and I love to look into them and enjoy a piece of nature at home.
What's UVB light?
UVA and UVB create a lightspectrum that is close to natural sunlight. Especially the UVB light is used in light therapy for those who suffer of seasonal depressions.
It's like having a little bit of sunlight inside your home. 🤗
I have sunlight year-round Florida
@@aurorasurrealis1032 it's harmful though
@@half-soul8393 No, it isn't. 🤗 It's not like I'm staring into the lights. I just look into the terrariums.
1. get sun light
2. wind down routine
3. excercise
4. cool down room temp.
5. hot bath
6. use bed for sleep
7. sleep schedule
8. optimize bedroom
9. meditate
or jump 13:00
HAHDHAHSH I thought that part of the video actually said "or jump" 😭😭😭 ty ty
I'm going to manage my sleep now to have it on point once and for all now. Thanks for this and other videos you have. I hate and am done with feeling lethargic, tired, drained all day. I'm going to give myself sunlight in the morning and TURN ON THE LIGHTS in my room and bathroom.
I was an insomniac, and going to the gym after work cured it.
My wife isn't so happy about habit no.4.
LOL
I normally have a wank before I sleep. It helps
Just convert your basement into a sex dungeon, problem solved!
@@graemefarquharson465 which is why you're a weak, beta-male
@@Andrew-yw6kt Ask Dr Wankenstein and Professor Pullitt
Thank you for all your work! Your videos help me so much. Thank you!
you reminded me about lowering the temperature; i've been getting too hot and dehydrated while i sleep lately
For me, it is at times the opposite. Watching RUclips videos winds me down and I get sleepy. While reading gets me too stimulated, and planning for the next day is too stressful. And I can try to change my sleep schedule all I want, but just two or so days if it gets messed up I'm back on the night shift again.
I've been there for years. My best advice is to have a sleep and wake alarm. If you're awake past your sleep alarm. Keep your wake alarm the same consistently. Overtime you'll be forced to sleep an appropriate time before your wake alarm. Also, as the video says, don't stimulate your mind with exciting videos. Try meditation or if you really have to watch something. Watch soothing videos like ASMR.
It definitely depends on the youtube video and it depends on the book. It also depends on the person. If it's entertainment it may wind you down, it it's technical or difficult content it might stimulate you. This can obviously be backwards for some personality types. It's good though to have a sleep tracker or some objective way to measure your sleep quality or time asleep because we obviously can't judge how well we slept when we are sleeping. We can only judge our mornings which really depends on the sleep phase we wake up in, so it's not an accurate measurement.
This channel is the best thing that ever happened to me in RUclips
Awesome! Thank you for posting this :)
I definitely already do loads of exercise. Can confirm this works. For electronics, blue light filters help a lot.
i love your vids. finally have found something that resonates with me
Thank you so much. I will try all your ideas.
GREETINGS FROM GREECE! THANK YOU VERY MUCH. YOUR ADVICE HAS HELPED ME ENORMOUSLY.
ill be watching this again in the future. thanks this was a dope video. hella informative!
Thank you for sharing these tips, especially the trick with the hot bath ~1hour before bed. I will also remember to meditate when my mind is not calm and I try to sleep. I usually do it anyway for about 2 minutes - maybe it is enough for me and helps, combined with the wind-down routine, which I have in the last 1 hour before my sleep schedule.
Sunlight in the morning is tough sometimes, especially in winter, but having all lights on in my home is an alternative. I also do exercises first thing in the morning and it helps a lot.
I found myself the need for a colder bedroom, and having the bed for sleep only. But I have difficulties for tip #8 - my bedroom is not dark enough (the room, where I work, is usually darker), and not quiet enough. I need to work on this in order to have better sleep. :) I didn't know that skin can also get light and send signals to the brain about it...
Who are all came to comment section ,for the - summary ? 🤔
Same 😄
SUMMARY
1. Get sunlight in the morning (when you wake up)
2. Have a wind down routine (before going to bed)
3. Get plenty of exercise
4. Use your bed for sleep only (no going on your phone or laptop, etc.)
5. Lower your bedroom's temperature
6. Take a hot bath
7. Have a sleep schedule
8. Optimize your bedroom (Quiet, cold, and dark)
9. Practice meditation before bed
English please.
Thanks, it's very helpful for better and healthy sleep
Thanks for this video
I can tell you after following this video, i am now onto day 120 in a row of getting up early and going to bed early thanks to the tips on your channel. I will give my two cents below:
1 - Sticking to the same sleeping pattern 7 days a week really does make it much easier
2 - Track your habits with the Habit hub app and build your streaks
3 - Cut down on Caffeine, i am also on day 120 in a row of having no more than 2 Coffee's per day, if you think your large caffeine intake is not ruining your sleep, your dead wrong let me tell you.
4 - Place your alarm clock on the other side of your room and next to the alarm clock have a flask full of water, as soon as you get out of bed and turn off your alarm clock drink the water straight away, drinking the water will stimulate your brain and hydrate you waking you up.
5 - After drinking the water, lightly pace up and down your bedroom, this gets blood flowing through your body and helps you wake up as well.
6 - Get a sun light alarm clock and place it next to your bed, have this go off about 5-10 mins before the alarm clock on the other side of your room, the light from it makes for a more pleasant experience waking up.
The main thing i have found is that from you waking up and wanting to go back to sleep vs your brain accepting you are awake and you don't need to go back to bed you have a 2 minute window and it's what you do in those 2 minutes that makes a huge difference. Doing number 4 and 5 that i have mentioned in that 2 minute window will help you massively.
All these things worked for me after battling poor sleep and struggling to get out of bed early for years, now it's effortless.
The most important thing to remember is to stay patient it doesn't happen over night (no pun intended) if you mess up just start again and keep starting again until you get it.
Great video, great tips, now I'm gonna sleep better than yesterday!
THANKYOU SO MUCH
Thank you for the information
Great explained
Thank you 🙏
Thanks for sharing
Starting to admire your content.
LOVE from India
Thank you so much for your very informative video
#5 - I freeze gel paks in the freezer and toss a couple of them into bed with me, arranging them so they're close to me but not touching me. A person could also wrap gel paks in cotton woven fabrics (like quilting material) and then place them close in the bed.
So many valid tips. Thank
Thank You Sir.
Any chance you could make a video on this topic for those who work shifts? My normal shift pattern makes a regular bedtime impossible. Also how might all this be adapted for living in a one room flat? Thanks.
New subscriber from India..and believe my life's about to change.
Keep up the great work !
4. Use your bed for sleep only. Whoever said that never lived in a tiny studio apartment without a chair. You eat, watch youtube videos, read, write, love your boyfriend, and enjoy your peace away from the family without the roommate to anoy you, all while on the bed.
My bed is next to the table, which has a wall on the two other sides, and a door that opens to the tiny bathroom on the third. Instead of a closet I have shelves above my bed. The kitchen is across the room from the bed. The whole apartment is 14 m2 and I love it. I am just on my bed all the time. I sleep better there than when I am home.
Thanks for this helpful vid
Thank u so much 💗💗
Thanks !
Great thanks
Reflecting on your day and planning for the next day. Hmmm nah that doesnt work for me since my job is so demanding it wil just keep me up at night when i think about it
It is a good summary , this will help you if you have trouble in sleeping
Thank you.
Very helpful.
Great tips, thanks
Yes ! It's so helpful having a wind-down routine, relaxing activities can be motivating as well preparing you for the next day, and yes and put all devices away ! :)
Erika K really
It’s so unfortunate for people who work on night shifts😢total sleep pattern distortion
Improve your sleep :
Lesson 1 - Sleep alone.
Hahaha Good one
Very true!!!
Well if u had sleep paralysis and etc its better to sleep with someone more comfortable ... poeople dont understand it but its their problem... many have simple insomia
Since birth im sleeping alone
Yes
Very well done
This is really true😀!When I was at college I fall asleep as soon as I go to bed.But,Now at home,It's not like that!I've always been thinking why?Now I know the reason!more exercises!more sunlight!
211119 - 08:42pm (Finished a home workout. Barbell Curls ss with Overhead Press, then Squats, then Rows, Deadlifts and ended off with Push-ups).
I've always wondered something, Are these guys who make this video really did this things and really successful
Thanks
I love this channel
Great video👍
I'm a night owl and work 3rd shift too. Sooo, basically I don't see the sun unless it's one of my days off. 🙄
Nice and informative video how improve the sleep .
It's great!
EXCELLENT 👍👌
thanks
just finished your video "how to get motivation whenever you want"
please make a video about "discipline" a la jocko willink also
Stop scrolling the comments and go to sleep 😁
Ya know ..I was just thinking that .😂
😁😁😁
I’m a scrolling addict
SHHH
i giggled
will start today will check back later to let you know
Everyone should think about cycling. I ride to school and it really helps to fit exercise in a busy schedule, and especially over short distances, takes about the same amount of time.
im a recovering alcoholic and when i used to drink i would be up bright and early in hopes of getting my beer the moment it was legal for sale. 7pm
i always find difficult to fall asleep coz of racing mind even though i went to bed around 10 actually i fall asleep 11, 11:30 . Yes medidation help alot but it should sit for like 1 hr or at least 20 min to calm your mind and not to think. We should go to bed same time everyday and wake up that's core habit to embrace for quality of sleep .
I hope in the future you can make your videos like it has scientific studies and links in description below videos and maybe updated version of video in case you make a mistake or update in information that should be in the video.
I literally do everything on my bed except poop
I eat, use phone, laptop, study everything while sitting or lying in my bed
Same. I live alone yet my bed is my favourite place in the house, perfect to chill, work, watch Netflix...
Shower on the bed ? :D
I have done number for, I never ever use my bed for anything other than sleep. However, I do my meditation while lying down in bed right before I go to sleep. Should I start doing that somewhere else?
How come your sleep videos popped up on my recommended videos as I am laying here in bed?
Guess I’ll look at them tomorrow.
Ice baths 1 hour before bedtime works for me. It makes me feel so tired and sleepy.
All this is nice work is you can get it, but millions of people can't have a separate bedroom. Millions have to work shifts and odd hours, and many people have life-problems which dominate the mind at bed-time and won't go away.
please, i have a channel like yours in my country, where do you find yours imagens svg ?
7:23 what do you aim the fan at?
I like your voice in your vids.
Better than Yesterday is true Champion.
Cool !! Thank you!! ^=)
4:40 : "Exercice in the morning"
Me: actually not going to the bus stop by bike because of, you know...
My line of work requires me to be under the sun all the time it helps me with my sleep.
I got sleepy by watching this video on my phone while I was drinking a hot green tea in my beed approximately 1 hour after I took a shower. xD
Green tea actually has some caffeine in it. Try to drink sleeping tea rather. It has a substitutr which doesnt have caffeine in it
CallOfDutySniperzzz I know. That‘s why I mentioned it. My point is, I got sleepy nontheless.
Not for everyone bcoz we're all different. I need to feel & be realllllL warm 22celcius at least to feel relaxed & comfy enuf to fall asleep ! Cannot sleep in cool or mild conditions 🤷♀️ winter is hell !
Also reflecting on the days or tomorrow's issues or plans , only wires up the brain & andrenals , not gd 🤔
ASMR helps me.
i watched the whole vid waiting for him to say "cry"
Sleep is a key component of success. It recharges our creativity and energy. What do you think? :)
Yea ofcources u r right my lady😅
@@lovepeaceisneverguaranteed7385 haha thank you :)
it increases your immune system and you will not catch a cold
Amen
Listening to something helps me to fall asleep
Maybe I can help friend
I like the tossing
I sleep with a cooling mattress and a weighted blanket.. I fall asleep so fast that way.
Would you mind sharing those products here? I've never heard of a weighted blanket. Do you have a cooling mattress or a topper? Thanks.
@@DonyaLane I bought them both on ebay.. Weighted blanket was a generic brand but something like this: www.amazon.com/YnM-Weighted-Blanket-Cotton-Material/dp/B07343DK69 and the mattress cooler: www.amazon.com/Mattress-Cooler-Classic-Chilled-Cooling/dp/B07KPLB2FP/
Re: Weighted blanket, normally 10% of your weight is recommended but I went with the heaviest I could find. Basically it feels like you're hugged by your bed because the pressure from the mattress up and the weighted blanket down kind of feels like uniform force on your body from both sides.
Re: Mattress cooler, Cools incredibly fast and well.. Considerations is how it feels under the mattress sheet.. it kind of feels like a deflated air mattress in texture and cools by cooling water and circulating it through the mattress topper. The water gives you the sensation that you're wet in a way but really not.
Anyways, hoped that helped!
Super helpful video! I'd love to collab!
I am one of the lucky people where I can do a work out right before bed and fall asleep on a dime afterwards
Can you make a video on how to prevent from falling asleep in the afternoon. Because when I come from School in afternoon, after having my lunch I am feeling asleep and I wake up in the evening, this ruins my whole schedule that I planned before.
Eating half as much for lunch might help, and doing a bit of exercise to get your energy activated again, may help you to be productive until the sun goes down. When we eat more, we can often get sleepy. Moving around, stretching, taking a walk, exercise, gets our blood moving, our heart pumping faster and our brain active again.
What's the deal with EMF? Does having electronics in the room disrupt sleep even if you aren't using them?
plz make a video on A. how to reduce ur sleep time and be productive..
and
B. how to continue study or work when u really don't want to.. but u have to finish ur task.. 😢
Sleep between 10pm - 2am.
Besides that, take up gene/cell manipulation and reform your brain to need less sleep
Meditation is also wen u going to sleep right?
16-20c is definitely too cold for me. When I use air conditioner, I just end up waking up multiple times in the middle of the night cuz the coldness makes me need to pee so much 😂 instead I take cold showers at night to let my body cool down then 30c temp in the Philippines with electric fan for a lil cooling
I actually do my reflections by typing them out on my tiny laptop hahaha. Would you recommend that I keep doing that? Or should I write it out and type it in the morning when I wake up? I have f.lux too btw, and I set the brightness at its lowest :D Sometimes I practice my violin instead but yeah was just curious ahahaa
I'd try writing it by hand 😉
@@BetterThanYesterday Aight! Thanks for helping me become better than yesterday ☺