Sleep is one of the pillars of good health, but it can be hard to get sometimes. I want to talk about my top 10 tips to get better sleep and faster sleep based on science
I have not been having good sleep in the last two months. It’s because of anxiety. My cats have been keeping me awake, but whatever it may be, I feel like that. Lack of sleep is impacting me, so I did what I do best.
Research, I did all the research I could on how to sleep better and I found 10 science-backed ways.
Do it, Let’s get started Number one sleep in a cool room, not a cool
Room but a colder temperature, So the National Sleep Foundation actually recommends temperatures around 65 degrees Fahrenheit, which is roughly eighteen point five degrees Celsius. Now that does sound a little cold and I don’t think I’ve ever slept in a room that cold. But I started to reduce the temperature in my room when I slept and I found that it makes a big difference When my thermostat is set to higher. I tend to wake up in the middle of the night: kicking off the sheets because I’m too hot, So it does work.
Now, what’s the reason behind this: It’s because when we go to sleep, our internal body, temperature naturally drops and a lower body temperature promotes deeper sleep and when our temperature is too high, we have very fitful sleep. So if you’re, having trouble sleeping, consider sleeping in a colder temperature room If you’re interested in more about the science, I will link it in the description box below
Number two sleep in darkness or use blackout: curtains,
The reason for this is when we are exposed to light our bodies can’t produce melatonin that well, Melatonin is a sleep hormone. If you don’t produce melatonin properly, you’re not going to sleep well, so any exposure to light isn’t a good idea, and I personally struggle with this When I’m sleeping in a room that has a little bit of light, I can’t fall asleep. I wake up many times in the middle of the night. Now I do have blackout blinds, but I find that there’s a little gap between the blinds and that’s enough light to be disruptive, so I am planning to invest in blackout curtains this year. So I can sleep in complete darkness Number three use a white noise machine if necessary,
Now, if you sleep in a really quiet environment and you’re, not a light sleeper, you probably don’t need a white noise machine. But if you live in the city the way I do there’s a lot of street noise and sometimes, if you’re a light sleeper, you can wake up in the middle of the night.
Use a white noise machine to drown out that sound, So white noise machines have sounds like a waterfall or an electric fan or just regular white noise. These noises can basically drown out any of the extraneous sounds, so you won’t wake up in the middle of the night Number four avoid devices before bed.
So devices such as a computer, a laptop television phone all of these devices produce blue light. The problem with blue light is your body thinks it’s daylight and because of that, it can’t produce the melatonin and you can’t fall asleep properly. So if you’re struggling with sleep, try to limit your device usage before bed, I try not to use my phone an hour to an hour and a half before bed. But you know, let’s face it. Sometimes you do use your phone, so there is a little thing that you could do.
So a lot of phones have something called the blue light filter and my Samsung has it.
So I just click that blue light filter and I don’t have to worry about blue light being emitted from my phone. If you don’t have a blue light filter on your phone directly, you can actually get it an app. There are many apps to deal with this. The other option which isn’t it.., It isn’t ideal, but I should mention it because it came up in my research.
So you can use orange goggles, So you can buy these off Amazon and these orange goggles can block blue light from everything. So you don’t have to use those filters on your phone anymore. Just wear the goggles, but I don’t know I just don’t see myself wearing orange goggles around the house. So I try to avoid my devices before bed now Number five develop a sleep routine, So the National Sleep Foundation recommends that you have a sleep routine, because when you wake up at different times on the weekend than you do on the weekday, it confuses your body.
It’S sort of like when we travel. We have that trouble with the sleep schedule in a new time zone. It’S because our bodies aren’t used to it. So let’s say you sleep at 10 p.m. on weekdays and then on the weekend, you’re sleeping at 2:00, am. your body is going to be rather confused To get proper sleep throughout the week. It’s a good idea to stick to a sleep schedule, a sleep routine
Number 6 get enough exercise, So studies show that people who exercise more often, specifically aerobic exercise tend to get better sleep quality. So if you are having trouble with sleep, try exercising
And I think this works The days I exercise I’m exhausted by the end of the day, and I need to get my sleep and I fall asleep rather quickly. Now, the timing of exercise varies-, some people can exercise before bed and have no problems, but other people cannot, it tends to make them feel a little awake. So you need to figure out what works for you. I personally don’t exercise in the evening. I don’t find that it works. For me, I tend to get a little revved up, and then I can’t sleep so I try it in the morning. Number 7 avoid caffeine in the six hours before bed. There’S actually a study on this. I will put the link in the description box below, but there are also studies that show that caffeine and sleep aren’t interrelated. So it’s a little confusing. Now. Personally, I can have caffeine and fall asleep very quickly. Caffeine does not work that well on me in terms of keeping me awake, but everyone’s a bit different. So that’s why I think the studies are not very conclusive because everyone’s genetics impact how caffeine affects them. So if you happen to be one of those people who’s having trouble with sleep, try to cut down the caffeine and see if it works.
Number eight to get enough magnesium, consider taking supplements or eating more magnesium. So magnesium is known as the relaxation mineral it can help relax your muscles and it can help you sleep better. The problem with magnesium is it’s only available in whole foods. It’s not really prevalent in processed foods, there’s very little so people who are relying mostly on processed foods don’t get enough, and even if you’re eating whole foods. Sometimes it’s hard to get enough magnesium because our soil doesn’t have as much as it used to so. A lot of people are deficient in magnesium and it impacts how you sleep. So if you’re having trouble sleeping and you think you might be low in magnesium – consider taking a supplement.
I like to take magnesium citrate now and then or you can eat more magnesium-rich foods on a regular basis, Number nine getting into the fun stuff lavender essential oil, so lavender is known as relaxation, essential oil and it does work. I was able to find a few studies that show that inhaling lavender can promote better sleep. In one study that I looked at, which I will link in the description box below, they basically took a cotton ball. Put it into a container and then put a few drops of lavender essential oil on that cotton ball, and they asked the study participants to basically inhale that lavender oil ten times before going to bed, and it made a difference. So it definitely is worth the shot.
It doesn’t seem like it’s a very difficult thing to do Now. If you have cats or dogs, I do urge you to do your own research. Based on what I found that the ASPCA says that lavender is toxic to cats and dogs. I will not be diffusing. Lavender in my home, I don’t want to take the risk, but I do use lavender
I do it the way that they did in the study, I’ll put it on a cotton ball and I’ll inhale, iut or I’ll inhale it straight from the bottle. i’m not sure if that’s good but I’ll do it occasionally.
Number ten chamomile tea, so chamomile tea has been known as a sleep aid for a very long time, but the research on it is scant. So I couldn’t find anything, that’s conclusive, but I did find something interesting while chamomile tea and sleep don’t necessarily have a strong connection. There is a much stronger connection in the research with chamomile and anxiety. So if the reason you’re not able to sleep is anxiety – or you know stress – then chamomile tea probably will work for you. I personally do find that chamomile tea works really well on me. I’ll have a cup of it and within half-an-hour I’m out, So I think it works, but you know it may not work for you we’re all different. So, at the end of the day, the research can say yay or nay, but if it works for you great, so try it out and see if it works for you. Thank you very much for watching. If you enjoyed the video, do you know what to give it? A thumbs up and don’t forget to subscribe, because I create videos like this every week. If you have had trouble with sleep in the past and you found something that works. Let me know in the comment box below because I love to hear all sorts of tips and tricks from my readers.