6 Realistic Sleep Hygiene Hacks For Additional Restful Nights

 

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6 Realistic Sleep Hygiene Hacks For More Restful Nights. 6 Realistic Sleep Hygiene Hacks For More Restful Nights. by Julia Malacoff. September 13, 2019. sleep experts share their unconventional and realistic strategies for preparing yourself for bed and getting a better night’s sleep.

1. 6 Realistic Sleep Hygiene Hacks For More Restful Nights Quality shuteye is getting more attention than ever before. “Sleep is now considered the third pillar of wellness to go along with diet and exercise,” says Bill Fish, co-founder of Tuck and a certified sleep science coach. 34 Sleep Hacks for Your Most Restful Night Ever A 2012 study from the Journal of Physiological Anthropology confirms that when we crank up the heat, we wake up more often and sleep less deeply. And with balance comes more restful sleep. Improve Sleep Hygiene Improve Your Health.

We all need sleep, and the truth is that so many of us just aren’t getting enough. If you are struggling to even get five hours of sleep each night, or find yourself waking up throughout the night, it’s time to make your sleep hygiene a priority. Set aside no more than eight hours for sleep. The recommended amount of sleep for a healthy adult is at least seven hours.

Most people don’t need more than eight hours in bed to achieve this goal. Go to bed and get up at the same time every day. Try to limit the difference in your sleep schedule on weeknights and weekends to no more than one hour.

Not exactly, but you can think of sleep as a way to recharge and refresh, and sleep hygiene as your habits around sleep, which can be altered to get more restful, high quality sleep, and maximize your ZZZs.. For many, sleep is the elusive piece of health and wellness that can be the most difficult to nail down. So there you have it, 5 sleep hacks you can change your daily routine and bedroom setup to get a more restful sleep and feel relaxed and refreshed in the morning. Hopefully these tips will help you achieve not only a better sleep, but a better quality of life as well. I’m firmly convinced that we are only beginning to understand how important sleep is for health, but we already know that sleep is important for proper hormone function, blood sugar regulation, cell regeneration, and much more..

The Best Natural Sleep Remedies (That Really Work) I’ve seen so many articles with natural sleep remedies that include many of the basic things like avoiding. A 2005 study of people over 50 found that those who slept less than 6 hours a night were more likely to have sometimes called sleep hygiene. and finally found restful sleep — no matter. Sleep is essential for life, and your diet and lifestyle significantly impact how restful and nourishing your sleep is.

Choosing healthy foods, creating a sleep-friendly atmosphere, and avoiding substances known to disrupt sleep are all good habits to get into.

List of related literature:

Sleep hygiene includes the following techniques:

“Lifestyle Psychiatry” by Douglas L. Noordsy, M.D.
from Lifestyle Psychiatry
by Douglas L. Noordsy, M.D.
American Psychiatric Association Publishing, 2019

Sleep hygiene advice is different from practicing cognitive behavior therapy for insomnia (CBT-I), which generally

“Therapy in Sleep Medicine E-Book” by Teri J. Barkoukis, Jean K. Matheson, Richard Ferber, Karl Doghramji
from Therapy in Sleep Medicine E-Book
by Teri J. Barkoukis, Jean K. Matheson, et. al.
Elsevier Health Sciences, 2011

Sleep hygiene is aimed at improving

“Ferri's Clinical Advisor 2021 E-Book: 5 Books in 1” by Fred F. Ferri
from Ferri’s Clinical Advisor 2021 E-Book: 5 Books in 1
by Fred F. Ferri
Elsevier Health Sciences, 2020

sleep hygiene describes the pre-sleep routines that relax, enhance settling and promote sleep.

“Churchill Livingstone Medical Dictionary E-Book” by Chris Brooker
from Churchill Livingstone Medical Dictionary E-Book
by Chris Brooker
Elsevier Health Sciences, 2008

A specific strategy to improve an individual’s sleep quality is by promoting proper sleep hygiene (Kleitman, 1987; Harvey, 2000).

“Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem” by Institute of Medicine, Board on Health Sciences Policy, Committee on Sleep Medicine and Research, Bruce M. Altevogt, Harvey R. Colten
from Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem
by Institute of Medicine, Board on Health Sciences Policy, et. al.
National Academies Press, 2006

sleep hygiene tips which are widely endorsed.

“The Art and Science of Mental Health Nursing: Principles and Practice” by Ian Norman
from The Art and Science of Mental Health Nursing: Principles and Practice
by Ian Norman
Open University Press, 2013

Sleep hygiene measures should be instituted in all patients with primary insomnia.

“Psychiatry Test Preparation and Review Manual E-Book” by J Clive Spiegel, John M. Kenny
from Psychiatry Test Preparation and Review Manual E-Book
by J Clive Spiegel, John M. Kenny
Elsevier Health Sciences, 2016

General sleep hygiene recommendations are also useful as preventative strategies.

“Sleep Disorders Medicine: Basic Science, Technical Considerations and Clinical Aspects” by Sudhansu Chokroverty
from Sleep Disorders Medicine: Basic Science, Technical Considerations and Clinical Aspects
by Sudhansu Chokroverty
Springer New York, 2017

WHAT IS SLEEP HYGIENE?

“Mosby's Oncology Nursing Advisor E-Book” by Susan Newton, Margie Hickey, Joyce Jackowski
from Mosby’s Oncology Nursing Advisor E-Book
by Susan Newton, Margie Hickey, Joyce Jackowski
Elsevier Health Sciences, 2008

Finally, when sleep hygiene is conducted (as it should be) as part of a multi-component treatment regimen, there is no need for this redundancy.

“Behavioral Treatments for Sleep Disorders: A Comprehensive Primer of Behavioral Sleep Medicine Interventions” by Michael L. Perlis, Mark Aloia, Brett Kuhn
from Behavioral Treatments for Sleep Disorders: A Comprehensive Primer of Behavioral Sleep Medicine Interventions
by Michael L. Perlis, Mark Aloia, Brett Kuhn
Elsevier Science, 2010

Alexia Lewis RD

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

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52 comments

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  • Why women don’t talk about our first bowel movement (poop) after delivery! I had my baby through a C-section and i thought i was in labor again!! It hurt so bad and the sleepless nights everything overall is hard

  • If you really care for your new born you would stop drinking alcohol and stop smoking. That’s a caring parent stop beating your wives too atheist.

  • I am glad I am too young to have a baby, like too young to even care for it, because otherwise, I have to worry about it getting the virus, god bless all the mothers trying their best.

  • Why does this video give me the creeps. The narrator reminds me of a robots. Calling the room “Birthing Pavilion” is a really strange name, like something they would call it in a Steven Kings novel or that book A Handmaidens Tale. This whole video has a scary vib to it.

  • If humans are so vulnerable with out your evil scientists experiments, then how did we become such a successful species hundred of thousands of years ago

  • I am forever grateful to Dr. Umoru who cured my child from sickle cell with his effective herbal medicine which I ordered. You can get more information on Dr Umoru YouTube channel.

  • 90 Percent of his habits are on point
    Other 10 percent are not because he is damn honest with his routine, not the video he deleted u know what i mean��

  • this is my sister’s 9th month she’s expecting a baby soon i wish for her the best and the baby will be born healthy. i will be the best aunt! can’t wait to get married and have a baby of my own

    UPDATE: OMGGGGG SHE JUST GAVE BIRTHHHHHH

  • For some reason watching this makes me feel calm and happy. I can’t wait until I meet someone, fall in love, and have a child of my own..

  • IT honestly depends on how long it takes me to fall asleep but in the last 10-11 years, I have not had the best of sleep, I have always had some kind of sleep issue as long as I can remember, but I could sleep for 10-12 hours when I was a teen and no problem, in high school, I would sleep 3-4 hours a night then go to school with no trouble, well, I’m 33 years old now and I feel wore down, I do what you described, if I have to go to work and or be up at a certain time, I find myself looking at the clock and thinking ”oh ma, I gotta be up for work in this many hours: I will try real hard not to look at the clock, I dread looking at it on those days, there are days where I go to work with no sleep at all, and I have been sleeping fair for the last couple days, but it could easily change tomorrow or even tonight, I stay up most of the night and sleep during the day and work mostly in the evening hours, I lose the most sleep when they schedule me for a morning shift at my job which I hate when it happens, but I am going to try to apply some of these things, another great video and yes, what you say makes sense to me, just the thought of applying the things you suggest make me more relaxed, I have tried some of them and they worked so so, unfortunately, most of my sleeps are drug abuse induced sleep and that’s when I sleep the best it seems. I suffer from Borderlined Personality Disorder as you know and I also suffer from anxiety so my mind never stops, I am constantly thinking and have so much on my mind that it can keep me awake at night.

  • This video was made when “you must have skin to skin contact”. what a bunch of junk. Who has the time to strip, and have their baby strip as well. Good grief the stuff people come up with, as if humans have never been have successful parenting before.

  • Recently shaved my head and it feels like a fresh start to me ready to just get on a grind and improve myself overall,love you man

  • This reminds me of when I was pregnant with my son you still remember everything even when the years go by my son will be 8 in October and I still remember most of this

  • I’m bout to become a first time mother….My baby girl will be here in 8 weeks I’m so excited I can’t wait to finally have her though I’m scared to go through all that pain but I’m ready to get this out the way and finally enjoy her and just love her…I love her sooo much already with her inside my stomach but imma love her even waaayyyy more when she’s born����������������������������������������������������������������������My baby girl gonna be here soon O M G I just can’t believe it’s almost time to see my baby

  • i watch my laptop before sleep i wake up in 6:30 which is good for me i have half a hour to go to school and i do like waking up early and i get sleep easily i feel great when i wake up

  • For real, you looked very “yourself” in this video, playing and joking a little, actually made me laugh “One eye muscle” BROOO lol. Good video Dre.

  • Cheers for the Video! Excuse me for butting in, I would appreciate your thoughts. Have you considered Millawdon Impulsive Wish Trick (just google it)? It is an awesome one off product for getting rid of insomnia without the hard work. Ive heard some awesome things about it and my mate got excellent success with it.

  • VERY much needed, so thank you! A LOT of restlessness and also having nightmares from C-PTSD both either cause either too much or not enough sleep. Ugh.

  • Oh, hey, Dr. Fox! Spot on! I was just lecturing you a few/five or so days ago! About how we should not trip out when we wake up that one time at 3 or 4 am. Because capitalist industrial construct.. I meanGEEZ and moving on from my HUGE COMPLIMENT to just say I was astounded at how you/Dr Fox told us about that there are SO many diagnosis-es in the DSM, and the fixing of sleep is a huge industry within psychology kind of from the beginning ie with the Enlightenment which was in there with the start of the Industrial Revolution. Anyway, bringing it back to the moment, I’m amazed how little research and actual information for treatment the establishment has, but again, the variety of fixes and judgements and medications. But the info Dr Fox is bringing right here (minus the math, that is tooo freaky for bohemian me, I just need to feel good and I’m good) (Plus the math is another manifestation of “fixing” and “epic engineering” against nature and evolution, so people can “work” and “be productive” within a certain ontological construct, ie our capitalist reality But yeah, this is all great especially the part about Not Freaking Out! I liked the checklist and liked finding out my drifting off within half hour like I usually do, and waking up once a couple times a week like I often do, is all good. So, kudos and rewards to Dr. For for putting out the message to relax about sleeping and it will save so much energy and bad feeling. Thank you!! I’m crawling methodically thru your offerings, working backwards.

  • I’ve always had a sloppy sleeping schedule. Always. 4th /5th grade. Always found a way to stay up late. Ive spent so many sleepless nights then id just sleep through the day. Especially ever since i quit my job I’ve started sleeping at different hours everyday. Ill go to bed at 4/5 ill sleep in all day. Even after i wake up after few hours ill want to sleep again. Thats when im depressed. When i am happy ( meaning euphoric and anxious and have to tackle many things ) i start to lose my sleep, or ill wake up early and not be able to fall asleep due to overthinking. Makes me think if what I have isn’t some type of Bipolar disorder. ��

  • Hey Dre: I really enjoy your stuff! If you like motivational ideas, boy do I have a GREAT little book for you! It’s funny, inspirational, and an easy read. It is “What To Do When The Wheels Come Off” It contains modern clever proverbs that are very thought provoking and it may even be helpful to your content. Please let me know what you think. Here is a link to look it up. https://www.amazon.com/What-When-Wheels-Come-Off/dp/0692684220/ref=pd_rhf_se_p_img_1?_encoding=UTF8&psc=1&refRID=FWFJB6VTQES4DSE28QYR#customerReviews

  • Thank you very much Dr. Fox for caring so much for your patients who are suffering from BPD. Your generosity in sharing your expertise in videos for free is so much appreciated and the manner by which you present all the difficulties of your patients are very hopeful, caring and loving. I am always re-assured of hope every time I watch you. You are a very compassionate, patient and effective therapist. I wish I could see you in person in the distant future. Please stay mentally healthy and physically well because there are so many watching your videos and relying on your expert advice.

  • This is a great video! I hope your babies are doing well now! Mine just turned a year and I can hardly believe where the time has gone ��

  • I wear a 10 dollar pair of blue light googels from uvex an hour before bed. I have noticed it helps me stay tired while i get ready for bed.

  • Thank you so much for this video. It really is very helpful, yet again.
    I have recently found that doing some light yoga about 30 minutes before I go to bed helps me to fall asleep faster.
    If I’m feeling tense, overwhelmed by emotions, or especially anxious, trying some progressive muscle relaxation can sometimes take the worst of the edge off for me, and that can make it easier to fall asleep.

  • I really appreciate your work. I predict with continuing input and time your channel and ultimately your impact will grow to something much greater than you originally thought was possible.
    Thank You.

  • Thank you for this video! I didn’t know quality of sleep was really a thing! but for months I’ve thought for myself it’s all about the quality of sleep you get that HELPS rather than how many hours! Well it’s like that for me anyway. I’ll look at your other tips in the comments aswell

  • Sleep has been a struggle my entire life, but more so when I’m feeling uncomfortable or triggered by something going on (like the holidays). My one odd tip to people like me who get anxious about laying in their bed to sleep is to try to change it up. Sleep on the couch if you have one, or upside down in bed. Sometimes it’s just different enough to trick your brain!

  • When I hear girls hygiene, immediately comes to my mind they have boogers in nostrils, white build up on tongue, terrible morning breath, intestine full of shit, stinky asshole, armpit, feet n bellybutton,boogers on the corner of eyes n period stink too

  • Thanks for the Video clip! Forgive me for the intrusion, I would love your opinion. Have you considered Millawdon Impulsive Wish Trick (google it)? It is an awesome exclusive guide for getting rid of insomnia minus the hard work. Ive heard some interesting things about it and my work buddy after many years got cool success with it.

  • This is obviously high-end stuff, really well thought, written and produced. However, the way that some of your habits rely on product placements it’s quite disheartening and somehow annoying to watch, it comes across as make-believe, rather than actual habits. I know that’s part of your career as an influencer, but, there’re other ways to promote stuff, trying to hide the ads makes it look quite fake and unnatural.

  • Kudos for the video content! Excuse me for the intrusion, I am interested in your initial thoughts. Have you heard about Millawdon Impulsive Wish Trick (search on google)? It is a great exclusive guide for getting rid of insomnia without the hard work. Ive heard some decent things about it and my m8 at very last got amazing success with it.

  • I have recently been lacking of a good rest since I reached my adulthood. This sleep strategy has demonstrated me great outcomes even on my first Seven days of use. I assumed there is no cure to this disorder I have got. I assumed obtaining Eight hours of sleeping is not possible to achieve. This strategy is surely incredible. It shows various reasons and also a treatment method for diverse conditions of insomnia. It offers plenty of procedures or ways for you to pick. I discovered Google and found this guidebook on a website.. Name is Zoey Sυnodoz
    take care

  • Thanks for the love. I appreciate you sticking by my side through this transitional state I’m currently in.
    ▶ Btw, don’t forget to use “DREX20” for 20% Off Manscaped items + Free shipping & Free gift: http://bit.ly/2kt4ELr
    ▶ And use code “DREXLER” for 10% OFF at http://www.shehvoo.com/shop on all hair products
    Thanks & mad love to you. -dre

  • Love you man! The part where you constantly try to improve yourself and also acknowledge the flaws no matter what.. it’s so inspiring!✊��

  • I like Dre’s advocacy on pursuing the best version of yourself to conquer life as a man. For many of us, the physical aspect of it for so long seems immaterial, but now we know it’s one of the best ways to set a foundation and boost our mental, emotional, social and most importantly spiritual well being. Keep it up! All the best from Manila.

  • A number of serious health conditions are linked to high sodium intake, including:

    high blood pressure

    heart disease

    stroke

    liver damage

    osteoporosis

    kidney disease

  • I’m not even a parent and I’m not even pregnant but just hearing that the baby gets shots and seeing the ointment going into its eyes is making my heart pound aaahhh! I can’t wait to have a little baby of my own but damn! I never knew that this is what happens after ��

  • 04:16 and 04:29 he contradicts himself about the frequency of hair washing. 2-3 washes a week amounts to washing your hair every 2 days doesn’t it?

  • For some reason I find that leaving my eyes open helps me get to sleep. Closing them isn’t always a problem but sometimes when I close them I find that they are tense and it’s keeping me awake.

  • I love you, I love you for being a good man, I love your intelligence, your chocolate body and your sweetness so much!
    You make me lick you and eat you how dear you are to me.
    All good and beautiful! Hugs and kisses!��������������

  • Alright so this is super cliche. But you came into my life at the perfect time. Just faced a big disappointment today. And seeing the way you take care of yourself really inspired me to step up my game in taking care of myself.

    Definitely your faith in god is real and we are both here to do Light work (more cliche I know). Thank you for being here when I needed you.
    Also you’ve succeeded. Even if your video inspires one person it was worth it. You got me. So you succeeded. I also share that belief.

    PS we both belong to the long lost Franco brothers.

  • It is great that Dre has identified his Native American Heritage, but then he clearly demonstrates his breakaway from that culture of whinging entitlement of the Reservation and has inculturated into Modern American Culture! Congratulations and all the best to you!

  • My granddaughter was born in 2016 in a Kaiser hospital in California. The nurses there STOPPED giving Hep-B vaccines because of the horrors they witnessed with the shot seizures and death. They didn’t wait for the “experts” to weigh in. Instead, these wonderful nurses simply refused. For this woman to say they are safe is a LIE. Further, Hep-B is transmitted primarily through needle use and homosexual sex. It is extremely unlikely that a mother would have it and even more unlikely that a newborn would get it unless that baby is being sex-trafficked. Please, new parents, if you insist on the Hep-B shot for your little one, WAIT for 6 months or more.

  • How is it possible to not be horrified by seeing this presented as the norm? So far from a safe, peaceful, calm environment that are heavily necessary for families to bond, and new borns to feel good and safe, in addition of developping optimum body functions. Such a medical environment (and measures) are only a necessity for special conditions, it shouldn’t be the rule. You speak of a comfortable environment…? Have you truly looked around….? Heavy light, machines, treating mother and baby as sick/dying beings, an entired squad of strangers, scientifically proven useless injections, cables…… Have you truly looked at this for what it is….? What it should be is the solution to SPECIAL births, for mothers and newborns with SPECIAL needs. Again, not a rule that systematically dehumanizes birth and denies newborns and mothers their physical integrity and peace. We’re not very far from the time when birthing women were attached (in the classic laying position that all studies demonstrated to be the least suitable for birthing….. yet still the rule….), chloroformed, and all babies delivered with forceps before being taken away for one or two days for “procedures”. Obstetrics still have a serious way to go, it’s about time to open your eyes on the entire concept around birth, and its consequences.

  • Morning Routine,
    Wake up every morning,
    Made my bed,
    Went to school,
    And at age 13 I audited my parents and there were some discrepancies and I was grounded.

  • I have been thinking of having a buzz cut since long time ago but i always drop that idea of how i will look after having it.
    but now everytime i think of dropping the idea< i look at your videos, feel encouraged and now i will do it by friday..

  • Your buzzcut looks really cool Dre, but I think it would look better if you got a tight high skin fade on the sides! Kind of like the Eden Hazard cut.

  • Greetings! I am not a Christian, but I’m here to comment on how organized and detailed your routines are, I’m really admiring it. Hopefully, someday this will raise a spark in my mind about how my day should be.

  • I’m scared that i’m going to do something slightly wrong and hurt my baby. I was so drop-dead scared the first time i heard babies cannot old up their own neck or head for a bit. ��

  • The new steez of the vibe in your videos is dope…saw your stuff almost a year ago and didn’t really like it cause I was an ego bitch…now I watch and learn from the gangster himself…thanks for your channel homie, not all of us were taught how to have style.

  • We use that in india it gives amazing smell and its come in flavours like jasmine flavour, rose flavours etc…its gives you good smell and relaxes your mind