I’m going to give you 10 quick tips to get the best night’s sleep you’ve ever had. I’m also going to give you a method that my mother taught me that gets me to sleep every single night without fail.
So number one is having a consistent bedtime going to bed at the same time every night and waking up at the same time every morning helps your body get into that great rhythm, which helps you get a good night’s sleep number two having a comfortable room temperature is really important for you to get a good night’s sleep, nobody wants to be a hot and sweaty mess or as cold as an ice cube. The national institute of sleep found that a room temperature of about 65 to 67 is perfect.
For that great night. Sleep number three-screen ban, so switching off those iPads, iPhones TVs, two to three hours before you go to bed. The reason being is the blue light that those devices emit actually blocks the production of melatonin and we need melatonin to help us get a good restful. Night’S sleep number four healthy lifestyle, so having a great healthy diet and exercising regularly they Is going to get you a good night’s sleep exercising is going to burn off that excess energy that you have so then when it’s time to go to bed, you can rest well Number five caffeine intake, so caffeine has a half-life of around about five hours. So if you think about it, having a 40-milligram cup of coffee in five hours, time, you’ll still have 20 milligrams of caffeine left in your system.
So think about having your last cup of coffee around about two o’clock in the afternoon. To get a good night’s sleep number six alcohol consumption, I’m going to do a full video on this there are so many reasons why alcohol is so bad for your sleep, so make sure you subscribe. So you don’t miss that video, but the main reason that alcohol just slipped to sleep is it increases your heart rate. So, funnily enough, alcohol is a sedative. So it knocks you out, but it increases your heart rate.
So when the sedative effects wear off you wake up, and you have a high heart rate, which puts extra stress on the body number seven try to not have a large meal at least one to two hours before you’re gonna go to bed. Reason for this is it puts your body under extra stress, trying to digest that large meal, while you’re trying to fall asleep number eight brain dump, so you’re actually dumping everything from your brain and putting it on a piece of paper. I love the way. This sounds because it’s what you’re doing um you’re getting rid of everything that you’re thinking about that’s keeping you awake at night, so you’re grocery shopping or a list of errands that you’ve got to run the next day. So take it all out of your brain.
Don’T put on a piece of paper and forget about it, and then it will hopefully help you have a good night’s sleep number nine, so reading is a great way to wind down at the end of the night, just make sure if you’re, using a kindle, that You have that nightshade on remembering the blue light blocks, melatonin production, so, yeah grabbing a book or a kindle and reading at the end of the night. Um helps your mind: get rid of the day’s dresses and wind down for a restful night’s sleep number 10. Having a dark room, it’s important to make sure your room’s dark or try to limit lights in your room by making sure the blinds close properly any little blue lights. Night lights are switched off. Also, in our case, we have the printer in our room, because our first grader is homeschooling on zoom.
So i need to make sure i switch that printer off every night, because those little bits of extra light coming through your room can be distracting when you’re trying to get to sleep and if you do have to go with the bathroom, keep the light switched off. So before I go into this method that my mother taught me make sure you subscribe to this channel for more videos like this, so every night, when I get snuggled up in bed, I tell Alexa to play rain sounds what this does is gets your mind in A meditative like state and helps you relax. It’S also nice to get snuggled up and imagine that it’s raining outside. I do this every single night and I have the best night’s sleep so give it a try and let me know how it goes and mentions it in the comments below if there are any tips that I missed off, please let me know in the comments below thank You!
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