14 Small Tips For Better Sleep
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- Опубликовано: 25 июл 2024
- No ONE thing is going to help you sleep better. Instead, a series of SMALL decisions you make throughout the day can DRAMATICALLY increase the quality of your sleep at night. You'd be surprised at how easy to implement some of these micro-habits are, and how profound of an effect they can have on your sleep. In this video, I'll walk through 14 of these small steps you can implement right now that will surely help your sleep TONIGHT.
Before you make any investment in changes to your sleep, I always think it’s important to establish a baseline of your current sleep habits and sleep quality. You want to give yourself a benchmark to measure yourself against.
So head over to SleepDoctor.com to take my free Sleep Quiz. This is going to give you a personalized sleep score - and tailored sleep recommendations.
Then, as you implement some sleep-positive habits, you can retake the quiz in a few months and see where you’ve improved and what other changes you can make.
📕 If you’re ready to take actionable steps to get better sleep, Dr. Breus has developed a 28-day Sleep Wellness Program just for you. With on-demand video, daily emails, and a Sleep Wellness Guide, his program uses science-backed techniques to improve your sleep in as little as three minutes per day! Learn more here: shop.sleepdoctor.com/pages/28...
➡️ Enter code SleepDoctorYT for 20% off!
0:00 Small changes have a BIG impact
0:15 WHEN to wake up
0:55 The first thing to do in the morning
1:20 The first thing you should drink
2:30 What to eat for breakfast
3:00 When to stop drinking coffee
3:35 The WORST thing you can do in the afternoon
4:15 The BEST thing you can do in the afternoon
5:00 When you SHOULDN'T exercise
5:15 What to eat for dinner
5:45 The BEST thing you can do in the evening
6:25 How you SHOULD exercise at night
6:45 My ULTIMATE wind-down routine
7:30 The BEST thing to do right before bed
8:35 WHEN to go to sleep
😴 Michael Breus, Ph.D., is a double board-certified clinical psychologist and sleep expert. He's been in practice since 1999 and helped thousands of patients improve their sleep. Dr. Breus has written five books on sleep and conducted over 1,000 interviews to the press and public. 
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I added ready made ready made cereals back into my breakfast routine after developing a Vitamin B12 deficiency. Before then, a summer favorite, taken from Pick Up Limes was to allow Plain Yogurt mixed with fresh berries or peaches to sit overnight in my refrigerator. In the morning, I would top that with muesli, pecans and coconut. I have a single prescription I take on waking. Getting in the habit of drinking my 8 oz. of water with that prescription. Lunch is still my main meal of the day.
Thank you sir. Everything you suggest make a lot of sense.
Thanks for giving good info re:sleep. My average sleep time is 6 1/2 hrs. I’m not pleased with that at all esp. since I’m doing much to promote sleep quality (water, exercise, low caffeine). My chronotype is “bear”. Guess appropriate! Any suggestions?
Great tips
I do this as much as I can. But pls can you advise when I have a night shift, should I nap before the shift & go to bed when I finish in the morning? Or try to stay awake either side to get back to ‘normal’?
I have worked different shift hours. I learned to sleep 3 hours before my night shift and 3 hours after. This allowed me to be awake during "normal" hours on the weekends and the days when I was not working. To spend time with family, and not be tired while working. I often took a college class, no more than one at a time, while I was working.
Constant changes in work shifts wreck the possibility to do the ability to have a consistent get up/go to bed schedule.🙄
Working rotating shifts can really mess with your health. My dad worked rotating shifts his entire adult life, and died of colon cancer at 53. Do a Google search on “Health Risks of Shift Work” to learn what to look for as far as taking care of yourself.
I'd also like to suggest blue-light-blocking glasses for your screens, phone settings that reduce app usage and notifications, and the type of bedding you use. I use a weighted blanket and grounding sheets.
What time is a good time to eat sugar? I love having chocolate after dinner but dinner shouldnt have sugar in it
Doctor, what is the optimal time for physical training? How many hours after wake up? I usually train 2-3 hours after waking up, is it too early?
Up
I get up and 30 minutes after i workout. It's tough, i dont feel energised
Caffeine actually lasts 12 hours in my system so my last cup has to be around 8:00 a.m.
Good call!
How come after an afternoon in the pool and being outdoors I still can’t sleep ?
Hey , excuse my English but i'm a senior in highschool and i'm really close to my SAT's and i really need your help , so my problem is no matter how much i sleep or how early, i still can't get anything done in the day time , i literally tried everything like sleeping at 9 and waking up at 6 or 7 or even sleeping in the day time and again sleeping at 9 i still feel drenched , i really gotta get my grades up it's the only chance i have to change my life and i can't afford staying in this grade again , but i do have a few bad habits though , like don't eat enough i eat like a meal a day , and i don't eat anytypes of greens or nuts and i wake up alot after i fall asleep like when i'm dozing off and fall asleep i wake up and i know ,i feel how much i slept couse i didn't fully fell asleep like i sometimes think that i don't sleeo i just doze off until the morning ,and i also sleep with headphones on bc i'm sensitive to sounds and i'm alittle stressed bc i'm afraid I'll keep on being like this and i hope you'll help me bc there aren't any doctor specially for sleep !
Hi! Can anyone say why I wake atleast 4 times during night. I’m 26 and healthy weight. I have always suffered chronic insomnia but lately it has been the worst. I always wakeup at 3 - 6 am often 4 times.
Ayurveda and Traditional Chinese Medicine both have theories about certain times of day governing different organs. That could give you a clue about what's going on.
Caffeine actually lasts 12 hours in my system so my last cup has to be around 8:00 a.m.
Do you have a study to indicate the 12 hours?
@@sandiegotri619 I'm unable to fall asleep for up to 12 hours after I've consumed caffeine. Each person's body is different. So that's my experience.