10 Strategies for Better Sleep Habits

 

Top 10 Tips for Better Sleep + Natural Cures for Insomnia

Video taken from the channel: Moon & Rock


 

Get a Better Night of Sleep with these 10 Tips

Video taken from the channel: Criticalbench


 

Carilion Clinic Living Healthy Sleep Habits

Video taken from the channel: Carilion Clinic


 

Tips for Better Sleep

Video taken from the channel: Virginia Mason


 

10 Ways to Get a Great Nights Sleep | Sleeping tips for better sleep

Video taken from the channel: Luke Sherran


 

Insomnia 10 Tips for a Better Nights Rest

Video taken from the channel: myfamilydoc


 

My Bedtime Routine for Better SLEEP (10 Tips)

Video taken from the channel: Joanna Soh Official


Exercise at the right time for you. Regular exercise can help you get a good night’s sleep. The timing and intensity of Keep your bedroom quiet, dark, and comfortable. For many people, even the slightest noise or light can disturb sleep Eat right, sleep tight. 17 Proven Tips to Sleep Better at Night 1. Increase bright light exposure during the day.

Natural sunlight or bright light during the day helps keep your 2. Reduce blue light exposure in the evening. Exposure to light during the day is beneficial, but nighttime light 3. Don’t consume caffeine. Do You Have Healthy Sleep Habits?

1. Go to sleep and wake up at about the same time every day. 2. Make your bedroom dark, quiet, and comfy. 3. Try to get 7-8 hours of shut-eye per night. 4. Don’t eat a big meal close to your bedtime.

5. Get up and read a book if you can’t sleep. Healthy Habits For Life: 10 Tips For Better Sleep. CREATE THE RIGHT ENVIRONMENT FOR SLEEP. By now, we know to make our bed and bedroom a sleep sanctuary, complete with blackout curtains to promote WHAT YOU WEAR TO SLEEP MATTERS. WHAT YOU EAT MATTERS.

Sleep tips: 6 steps to better sleep 1. Stick to a sleep schedule. Set aside no more than eight hours for sleep. The recommended amount of sleep for a 2. Pay attention to what you eat and. 10 Tips for better toddler sleep habits.

Establish a bedtime routine; Establishing a routine from a young age can provide a good foundation for good sleeping patterns for years to come. Wind Down For At Least 30 Minutes: It’s much easier to doze off smoothly if you are at-ease. Quiet reading, low-impact stretching, listening to soothing music, and relaxation exercises are examples of. You’ll sleep better if your bedroom is on the cool side (The National Sleep Foundation recommends 67 degrees, to get specific).

If you run hot, crack a window or get yourself a bedroom fan. If you run hot, crack a window or get yourself a bedroom fan. Place physical reminders placed around the home on mirrors with bedtime prep messages like the time when kids need to put on their pajamas and a lights-out time. Create a family bedtime routine you can stick to help reduce stress for both parents and kids. 8. Warm your toes.

10. Consult a health provider. Sometimes an underlying medical issue, such as depression or sleep apnea, may be causing sleep trouble.

If a teen continues to have problems falling asleep or is waking up multiple times at night despite healthy sleep hygiene habits, speak to a sleep.

List of related literature:

I thought I should at least mention these tips because people do expect to see them in a book about sleep.

“Sink Into Sleep: A Step-by-Step Workbook for Reversing Insomnia” by Judith R. Davidson, Ph.D, C.Psych
from Sink Into Sleep: A Step-by-Step Workbook for Reversing Insomnia
by Judith R. Davidson, Ph.D, C.Psych
Springer Publishing Company, 2012

Encourage the client to get adequate rest, limit naps (particularly in the late afternoon or evening), use a routine sleep/wake schedule, avoid caffeine in the late afternoon or evening, and eat a wellbalanced diet with at least eight glasses of water a day.

“Nursing Diagnosis Handbook: An Evidence-Based Guide to Planning Care” by Betty J. Ackley, MSN, EdS, RN, Gail B. Ladwig, MSN, RN
from Nursing Diagnosis Handbook: An Evidence-Based Guide to Planning Care
by Betty J. Ackley, MSN, EdS, RN, Gail B. Ladwig, MSN, RN
Elsevier Health Sciences, 2013

8.Exercise improves sleep.

“Becoming Vegan, Express Edition: The Everyday Guide to Plant-Based Nutrition” by Brenda Davis, RD, Vesanto Melina, MS, RD
from Becoming Vegan, Express Edition: The Everyday Guide to Plant-Based Nutrition
by Brenda Davis, RD, Vesanto Melina, MS, RD
Book Publishing Company, 2013

Simple changes in daily routine may be surprisingly effective in improving sleep quality.

“Consumer Health USA” by Alan M. Rees
from Consumer Health USA
by Alan M. Rees
Oryx Press, 1997

In addition, remove all TVs, stereos, and books from your bedroom, and limit it to sleep rather than reading, watching movies, checking e-mail, and the like.

“Real World Psychology” by Catherine A. Sanderson, Karen Huffman
from Real World Psychology
by Catherine A. Sanderson, Karen Huffman
Wiley, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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59 comments

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  • Oh my… I love to drink my 2nd coffee at 4pm������ yeah I felt hard to sleep everynight lots of things on my mind�� even I did 2hrs on diff workout still my body doesn’t feel tired also my mind��

  • Thanks Luke, but personally if I use all this sevens ways and still couldn’t sleep i will check with the doctor before using supplements.

  • I’m watching this video before I sleep. Lol I find it very relaxing. Also wearing blue light blocking glasses and have my screen night shade on. ♥️����✨

  • I’d love to see a video talking about your off-grid lifestyle (I think I recall you saying you live off-grid in one of your videos) my fiancé & I have also been living off-grid the last two years we love it. We’re about to welcome our first baby into our home. Did you need to make any adjustments after your babies & how did you go with washing cloth diapers while being conscious of water / electricity usage. Is there anything you feel like you’re missing out on living off-grid compared to other parents who are connected to the grid.

  • Hi Joanna! Good day to you.
    I really want to have 6 to 8 hours of sleep so I am trying to go to bed before 10pm because I have to work at 7 in the morning. The problem is, I keep waking up even before my alarm rings, hours like 3am, 4am, 5am then I still try to catch up with sleep. So when the time for me to get up, I feel tired and sluggish and sleepy. What should I do?
    Thanks and more power to you.

  • Great tips… I’ve never had the best sleep pattern, even at school, midnight was an early night for me… Explains my average results I guess lol.
    But even at college/university and beyond, I’ve always worked shift work so I’ve never had set work times, per say, working earlies, day shifts, lates, nights etc… It’s not easy to get in to a regular pattern. I normally just stay up until I just really need to go to bed. The times I try to have an early night, I just end up just lying in bed with my eyes open. Maybe when the kids have left home I’ll catch up on my sleep…

  • When you said taking a bath helps, but I don’t have a bath tub so do you think a warm shower would also help? By the way I love this video <3

  • Do you guys co-sleep with Bridgette? My one year old sleeps in our bed and I really want him to transition into his cot. Any tips? ��

    I am beauty ��

  • this is a great help for me as I’m getting younger at my 42 yrs of age lol!!!!.sometimes good sleeping also a big problem for me……thanks for ur vedio….God bless…

  • I like the idea of blue-light filtered glasses. I personally set an automatic timer to ‘night-shift’ mode on my phone at a certain time hours before bed. I’ve found it very helpful! as well as airplane mode when sleeping. Love the tips and man, your content is absolutely awesome! Keep it up bro!

  • I love your energy so much!! ������ when you were talking about your plant ally lavender and your eyes just lit, that’s so beautiful. Your videos are like “an altar of peace”, and when I listen to your voice here it soothes and uplifts already. Ahh, thank you for awesome tips for a deep sleep too! Namaste mama ����

  • I found a big old flokati dumpster diving! I immediately took it to the laundromat washed& dried it& put it on my bed for a mattress pad& i am telling you! My bed/ nest is my dream temple. Sigh. Thanks for caring& sharing! Kava helps! What is that rusty squeaking hinge sound?

  • Hello Lady moon����a sincere thanks for your respectful beautiful reminders. This is all in sync with being kind to yourself �� and thanks to you I now incorporate and understand what that actually means����✨ I give honor to my rituals. Side note I am now an avid back(foam) roller bc of you and Evan…it’s one of my fav night rituals. Any who abundant blessings to you and your family. Your wisdom is so genuine, gentle and true..good vibrations and much love��

    ��I am beauty

  • i’ve been victim of insomnia for many years. that was terrible as I am a student. And then the doctor (my mom��) told me to eat dynamogen every evening. I took it for like 2 months. And now i don’t take it anymore but this medicine has just changed my life. I can sleep peacefully even if i don’t take it anymore. Its especially for tired personn,students but i think it works also with insomnia. And it has a very good taste.Personnal experience (sorry for my english��)

  • Hi Joanna! Is this your new place? Looks very cosy. A house tour please? And of course thank you for this video. I’m having insomnia recently and when I manage to sleep it only lasts for a couple of hours and I will be awake again and feeling dead sleepy during the day! Will try out your ways here. 😉

  • I actually find that for me, working out before bed helps me wake up earlier and more refreshed, than if I don’t. If I don’t work out before bed I feel more groggy and exhausted in the morning and sleep more than my body probably needs. I also find that I sleep better with light than without. I know it’s crazy! But I can’t sleep very well in total darkness. I sleep better with light. In fact, the most relaxing sleep I have is when I leave my over head light on. But since that waste a ton of electricity, i sleep with a night light. This is also useful for those times when I have to get up because I have to go to the bathroom or I wake up from being really thirsty. Thanks Joanne for the vid! You are the best! God bless!:D

  • All 10 tips!
    1. keep your bed as your sacred sleeping space
    2. block blue light
    3. don’t be overstuffed
    4. only read light uplifting reading
    5. Lavender Oil
    6. magnesium
    7. Daily herbal support for your nervous system
    8. cut out caffeine
    9. light stretching
    10. meditate

  • Could you give some advice for sleep deprived shift workers? Not only sleeping but also for healthy food ideas. I.e. when I come back from nightshift at 6 in the morning, I could eat anything from a cup of granola to a burger but I also want to sleep as soon as possible to wake up at 12 to get some things done in the day before I go back to work at 20:30… I don’t know if 6 hours really are enough sleep?

  • “Sleeping Like a baby” my baby wakes up at night every single night. Have not have a goodnight sleep in a while. However, this video was relaxing.

  • I’m pulling the plug of my WLAN every night. And have 1 hour of no screen before bedtime. Also bedtime is usually at 10:30pm and sticking to this helps me unwind too.

  • I always spray my neck and wrists with a perfume right before I get into bed. I have a habit of placing my hands near the top of my head so I always lay there surrounded in my fave scents and it makes me fall asleep! I’m scared of candles lighting things on fire or the wick exploding, so I turned to perfume and it’s great!
    A great one is “Lovely” by SJP. It’s full of Lavender and citrus so it’s very “Scented candle” esc. Very light, soft and calming so you and your partner will never be overwhelmed by the scent as it’s not strong at all.

  • Hi Dr Campbell this patient prefers a lamp room. amitriptyline. Why a gothic dark room at night? Leave the door open to let the light in

  • These are some really great tips! I find that drinking a half glass of water helps me sleep longer hours which is totally opposite of what I was told as a child. My sinus issues often have me up every few hours, I need some good rest ideas around that. Thanks for sharing!

  • Hi joanna
    Im 41 and started to get ill and depress a lot. Please guide me with one of yours meal plans for a day plus exersise regime in order to remove these problems. As you have so many good ones but I find it hard to stick with one. Please do a week or month exersise challenge with me. I am feeling very lonely and down because of my health. Please assist me accordingly. God bless you forever.

    One desperate human being
    Zulekha Dar xx

  • No caffeine for me at all yet I still get less than 6 hours a night. I gotta try the coloring…..I have heard that adult coloring books are great for relaxing and conducive for sleeping

  • What tip can you recommend I did putting away my phone adult coloring books and reading even I’m not a fan of reading. But I can’t sleep and keep on peeing. And then once I’m up il eat fruits on every time I’m up

  • Prayer:
    Almighty God, you have created us out of the dust of the earth: Grant that ashes may be to us a sign of our mortality and penitence, that we may remember that it is only by your gracious gift that we are given everlasting life through your Son Jesus Christ. Lord God, you hate nothing you have made and forgive the sins of all who are penitent: Create and make in us new and contrite hearts, that we, worthily lamenting our sins and acknowledging our wretchedness, may obtain of you, the God of all mercy, perfect remission and forgiveness; through Jeus Christ our Lord, who lives and reigns with you and the Holy Spirit, one God, for ever and ever. Amen. ―BCP Ash Wednesday Collect

  • Good video.. my issue is sleep position and type of pillow..
    I try to sleep on my back as much as possible, even putting pillows at my sides so I can’t roll over.. any recommendations on pillows for sleeping on your back?

  • Joanna my darling, I am a fan of you and I really appreciate what you do but could you please stop talking as if you are reading the news on television? Everything you do is great but I wish you’ve spoken more naturally when doing vids, please take my comment into consideration, thank you! ��

  • I’m a big believer in ZMA however I’ve got an old man bladder so you know what I’m doing about 3am haha another cracking vid Luke MINT

  • I am so happy you did this. I suffer from horrific insomnia. I have tried so many things but all the what to do’s out there are the same and my goodness you have said some things I would not even have thought of. I am so so so excited about a lot but the number one thing I had no idea about and right away got my phone turned to night shift. And will do my computer shortly. I will try lavender and the blue light blocking glasses. I do a few of the others you mentioned will continue. I am sorry to ramble here! I actually think I became a vampire after a broken foot three years ago and was in first steps full menopause my sleep is so terrible:( My mind also races all night. I am very excited to try these. You are such a young person who is so wise it is beautiful and I am again so happy you did this video. hugs

  • I’m a brand new subscriber and have recently been watching all your videos. Thank you so much for your beautiful content. I am so inspired by your attitudes towards beauty, health and the simplicities of life in general. Sending you love.

  • This was a great video! I’ve recently switched from coffee to a lovely rose herbal tea after dinner. It’s a nice little ritual that helps prepare my body for sleep.

  • Step:one step work out
    Step:two sleep uncomfortable position do this five minutes Step:three go back confront postion. Then you forgot brush teeth.

  • Top tips mate. Well done on hitting 4k subs mate. Fantastic milestone. Do you think you are lying yoi will feature less in your vids now or you just trialing stuff?

  • sorry for the delay man, been ill the last few days, throwing up loads, it’s been horrible lol.
    Absolutely fantastic video dude, binaural beats is something I’ve never thought of tbh.
    well done man, GREAT JOB:)

  • Hi. I’m so happy you went back to animal products. Yesterday I made that desicion 100% myself too and I’m sad I have seriously damaged my body on a vegan too much fruitsugar diet. Have you healed alot or is it a slow process? will we ever become ourselfes again?

  • Thank you Meagan, this is very inspiring advice. I will apply the lavendar and probably magnesium too:)
    When i have anxiety/ racing thoughts asmr videos do really help me to get a peaceful and nurtured sense, although I See that this need mirrors that I lack this sense within sometimes and I try to build stronger intimacy and presence within myself to generate the sense of nurturing from within. Surrending to healing, angelic enteties also helps me a lot With this, espacially when anxiety or worry is high.
    Again, your video was very inspiring, thank you for sharing:) ��

  • Thank you, beautiful Meagan. I really take your videos and message with me to life.
    Many times i watch or listen to you and Evan when i want to relax actually:)
    Temperature is really important to me while sleeping. I need it to be warm enough, and then it feels like a healing and safe experience to me.

  • I agree to what you just said in this vid about eating! It is so true!! Gosh! People need to be educated about their food habits!!!!

  • I have been doing the lavender after watching your first video on sleep. I have done it for years and also passed the knowledge down to my loved ones. I love your beautiful soul! I enjoy your videos and inspiring words every time ❤️

  • Lavender has been my sister for the majority of my life, so thankful for her. I also will put some Lavender EO in a sweet little spray bottle with some water and spritz my pillows. I also want to mention Rose, really the power of aromatherapyso any scent that has an association of safety, relaxation, comfort, joy, I invite those in. I will light some Palo Santo, Cedar, Pine smudge bundles and bless the bedroom, the bed, myself, and anyone else coming in with a prayer for the evening. As we enter into other worlds, may we be held with love, affirmation of our deepest, purest truth, and receive deep healing. Something like that for example. Also, I love Peppermint oil and put that on pulse points on my wrists, behind ears, and bottom of my feet. I have heard from some friends that they respond differently with Peppermint and that it actually makes them feel awake, so it really depends (with anything). For me, I love it. Drinking chamomile lavender tea an hour or so before bed is nice. With a bit of time before actually going to bed so that I can use the lou before I enter Dreamland. If you are wanting to record your dreams, some have said that drinking right before bed will make you get up in the middle of the night and you are more likely to remember your dreams, also though if you are wanting to dive deep into sleep, perhaps cutting off liquids at a certain time. Another fave of mine is sleeping naked. Yes to stretching, to natural light, salt lamps, candles. I feel as though the morning and the evening are so special and sweetly delicate as the energy softens, so I try to set the ambiance of my haven to embody softness.

    I saw that someone mentioned Mugwort and while I love inviting this respected and wise ally before bed, she has also been known to activate lucid dreaming and create some wild dreams. Just her being in your home can affect your dreams, let alone being in the very room you sleep in.:) I will say, again, that I’ve had beautiful nights rest with her by my side and some adventurous sleeps with her in my home, too.

    Sleep is so sacred, so special. I have also worked with mantras, specifically positive affirmations with sleeping well, such as ” I am going to sleep so sound. I will wake up in the morning feeling fully rested and well nourished.” That actually has been game changing when I first started doing that. I genuinely will wake up the following morning, most times, embodying the intention seed I planted the night prior.

    Lastly, physical exertion! Work your bodies, sweat. The body stores energy from day to day stresses and activities. I love gentle stretching but also incorporating (at some point throughout the day) a real good workout for the bodylong hike, skipping, laughing so hard your tummy is sore, dancing, etc.

    Peaceful dream time to you all and thanks for this lovely video! I don’t really have trouble often with sleeping but sleeping has been a sacred ritual for me since I was little. No judgment on the journey of finding what works for you now. When I was a little girl, I just loved listening to Enya and Linda Ronstadt lullabies and now, although sweetly nostalgic, silence is most restorative and aligned with me in life. Having the foundation of good sleep with the constants are awesome. I work well when I go to bed by 10 so I can honour that my body loves to wake up around 7aprioritizing your sleep like a commitment to a dear friend. You are your friend after all:)

    For music lovers who enjoy sound journey, I have an album out titled Dancing In the Aether and I’ve been told the entire album put you in a trance. I personally feel that “Initiation Song” “Wolves and Trains” and definitely “Pine Needle Moon” are great sleepy songs. If my music can help people go to sleep, I bow in deep gratitude. I have always held the gift it is to relax people so much to enter sleep so close to my heart, so I offer that with a humble and kind heart. Lots of love, everyone.

  • This is so good thank you. For a mom of 8 and a nurse who works overnight twice a week. I have struggled with being sleep deprived. Also at 40 we put a t.v. in our bedroom which I since found that watching a movie in bed makes it hard for me to settle down and sleep afterwards. Sweet dreams.

  • I love your videos❤�� Did you take these herbs while you were pregnant? Im currently pregnant and im struggling to find herbs to nourish my body. Looking foward to your reply, thank you ��

  • I suffered from debilitating insomnia for about 25 years (from my teens into my 40’s). It started affecting my mind and health. Doctors just wanted to give me prescriptions, which I never took, though I did use otc sleeping pills for many years. In the end I was shocked to accidentally find a cure for my lifetime, severe insomnia: quitting eating grains! I can’t gush with excitement enough when I try to explain how thrilled I was to discover this about myself. It was grain all along!

  • So I ordered the blue light glasses, lavender, and calm (I have been wanting to try it for a while now.) I have bad anxiety flare ups.

  • Self body massage with warm almond oil after a bath. Even just a couple of minutes relaxes me

    Also to go along with the blue light blocking, I like to have an abundance of warm light at night. We have warm yellow toned lightbulbs instead of bright white in our overhead lights in the living room. These are on a dimmer so I dim all the lights and turn on my Himalayan salt lamps (mostly just for the light) and make the house feel candlelight-esque

  • Hey Joanna. I just subscribed to your channel and watched a video about eating every four hours to lose weight. Do you have a video, or website of what you eat in a day? Or a sample menu for a woman 52 years of age for weightloss? Thank you for the info as I watch your great videos!! Good job, friend!!
    Jaclyn

  • thanks Joanna, as usual practical, concise video, from energetic-attractive Teacher:) One detail, full darkness in room may worry some of us, (remembering our childhood nights times): Moon light, or even Stars spots lights when very clear sky, may help sleeping, Especially if visible from roof mounted inclined windows, bed located close to windows. Also feng-shui techniques in room space organisation and bed position inside, do helps (known since millenarium in China). Better having head North oriented while feet at South, then natural Earth magnetic field (micro Gauss perceived by cells, mind, soul:) is aligned with human-body main axis. And as below mentionned in one comment,  however with unappropriate sentence showing usual Western ignorance about pure and faith sensuality-only, wich are deserved times between women and men in couple:  well-beeing Massage helps as well, notably in couple with experienced partners living in mutual trusts. With a.m.  tips and experiences, combined with yours well described,  i appreciate humbly, peacefull nights are gift for me for wich i thanks Gods of the Universe:). All the best and relax yourself Joanna as well, from any overbooked agenda, you may experience veeery likely, according your voice  ;-)…:))

  • Yess! I love lavender. The other night I couldn’t sleep so I decided to use some lavender oil and I fell straight asleep! Didn’t know about the soles of your feet or behind your ears will try that tonight

  • when I try and wake up early I don’t get enough sleep. when I fall asleep at 2 am to 14:00 I have my best sleep. but I need to wake up early any tips for me?

  • I wish I was like you. Since the last 2 years I have lost motivations and discipline in my life. I don’t eat much healthy, I sleep either too much or too less. I don’t go to gym anymore. Allthough I want to restart and bring positivity in my life but as I said I’ve lost all my motivations. I just don’t know anymore how to push myself and start all over.

  • Thank you for sharing this wisdom. I’ll add a little tip. I fall asleep to the sound of a crackling fire. I feel like that is a very ancestral sound to hear at night.

  • Can someone please tell me how to do these work puts without working my calves because they are too big and I don’t want to get them any bigger!!! Plus any tips on how to slim calves?

  • Mugwort tea in the evening helps me feel safe, calm and a little giggly. I live in an apartment block, there’s a lot of noise that gives me anxiety. Mugworts my girl!

  • every night i can’t sleep since i’m the type person very sensitive to sound and make thing worse my partner is snoring very night.i try sleep other than my bedroom i seriously can’t sleep.what to do:( my sleep problems getting worse n worse and face break out too.

  • Do you have any references on meditation? I’ve been feeling pulled to begin a meditation journey but I feel slightly overwhelmed and have no idea where to begin. Thank you �� ��