7 Tips to get Better Night s Sleep

 

How To Sleep Well At Night �� 7 Tips That Will Help You

Video taken from the channel: Xenios Charalambous


 

Proven Sleep Tips | How to Fall Asleep Faster | Doctor Mike

Video taken from the channel: Doctor Mike


This article lists 17 evidence-based tips to sleep better at night. Getting good sleep is very important for optimal health. For example, if you travel to a destination six hours west, get light from 3 p.m. to 9 a.m. and avoid light from 11 p.m. to 5 a.m. If traveling east, get light from 11 a.m. to 5 p.m. and avoid light from 3 a.m. to 9 a.m. to reset your circadian rhythm.

7. TAKE A WARM SHOWER. 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. Exercise is not only good for your physique, but it can also help you get a better night’s sleep. Studies show that long-term exercise can. Always try before you buy!

Lay down on each bed that you’re seriously considering, spending a good 10-15 minutes realising its comfort and support levels. Try several different positions (we all move 40-60 times per night), and remember that if two people will be sleeping on this mattress, test it out together. M. 1. Go to bed around the same time every night and wake up around the same time each morning (even on weekends).

Schedule your bedtime and waking time so that you can get at least 7 hours of shuteye. 2. Alcohol may help you fall asleep but after it wears off it interferes with sleep cycles, so for a better night’s sleep, lay off the sauce! 3. Below, neuroscientist Claudia Aguirre provides 7 healthy tips for a better night’s sleep: 1. Aim for power hours.

Sleep the recommended amount for a restorative night. Getting adequate rest may also help prevent excess weight gain, heart disease, and frequent illness. A good night’s rest has been known to boost productivity and creativity, thus experts advise that adults get between 7 to 9 hours of sleep per night to function at their best.

Children and teens need even more. 7 Tips to Get Better Quality Sleep If you are looking to improve the quality of your life then it’s absolutely vital that you get enough quality sleep. Sleep is the central pillar that affects everything else, and possibly the single most important aspect of your healthy life routine.

People who exercise regularly sleep better at night and feel less sleepy during the day. Regular exercise also improves the symptoms of insomnia and sleep apnea and increases the amount of time you spend in the deep, restorative stages of sleep. The more vigorously you exercise, the more powerful the sleep benefits.

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

In addition, avoid bright lights at night, and avoid caffeinated or alcoholic beverages for several hours before bedtime.

“Advanced Marathoning” by Pete Pfitzinger, Scott Douglas
from Advanced Marathoning
by Pete Pfitzinger, Scott Douglas
Human Kinetics, Incorporated, 2008

Many people do better when they skip caffeine after noon; get more exercise in daylight; keep a regular bedtime; replace a lumpy mattress; wear socks to bed; shut down computer and TV screens after dinner; and keep the bedroom cool, quiet, and dark, using earplugs and a sleep mask if necessary.

“The Art of Dying Well: A Practical Guide to a Good End of Life” by Katy Butler
from The Art of Dying Well: A Practical Guide to a Good End of Life
by Katy Butler
Scribner, 2020

• Avoid caffeine within 8 hr of bedtime (cola, sodas [check label for caffeine], coffee, and tea).

“Applied Pharmacology for the Dental Hygienist E-Book” by Elena Bablenis Haveles
from Applied Pharmacology for the Dental Hygienist E-Book
by Elena Bablenis Haveles
Elsevier Health Sciences, 2018

Sleep hygiene guidelines include: • Avoid stimulants (e.g., caffeine, nicotine) for several hours before bedtime.

“Principles and Practice of Sleep Medicine: Expert Consult Premium Edition Enhanced Online Features” by Meir H. Kryger, Thomas Roth, William C. Dement
from Principles and Practice of Sleep Medicine: Expert Consult Premium Edition Enhanced Online Features
by Meir H. Kryger, Thomas Roth, William C. Dement
Elsevier Health Sciences, 2010

• Adjust evening dietary patterns to promote sleep: D ✦• Discourage intake of foods/fluids high in caffeine such as chocolate, coffee, tea, and colas in the evening.

“Ulrich & Canale's Nursing Care Planning Guides E-Book” by Nancy Haugen, Sandra J. Galura
from Ulrich & Canale’s Nursing Care Planning Guides E-Book
by Nancy Haugen, Sandra J. Galura
Elsevier Health Sciences, 2010

• Insomnia prevention tips include (1) avoid stimulants close to bedtime; (2) adopt a regular sleeping schedule; (3) avoid daytime naps; (4) create a safe comfortable sleeping environment, if possible; (5) do not go to bed hungry, if possible; (6) exercise; and (7) do not lie in bed awake.

“Pharmacology for Pharmacy Technicians E-Book” by Kathy Moscou, Karen Snipe
from Pharmacology for Pharmacy Technicians E-Book
by Kathy Moscou, Karen Snipe
Elsevier Health Sciences, 2018

Use of caffeine before going to bed can increase sleep latency (the amount of time needed to fall asleep), decrease total time asleep, and decreases subjective estimates of sleep quality (Curatolo & Robertson, 1983).

“An EasyGuide to APA Style” by Beth M. Schwartz, R. Eric Landrum, Regan A.R. Gurung
from An EasyGuide to APA Style
by Beth M. Schwartz, R. Eric Landrum, Regan A.R. Gurung
SAGE Publications, 2012

Furthermore, employing good sleep hygiene (maintaining a schedule of sleeping and waking hours, not using the bed for activities other than sleep, avoiding drinking caffeine prior to bedtime, etc.) can improve sleep quality which may decrease fatigue [17].

“Essentials of Interventional Cancer Pain Management” by Amitabh Gulati, Vinay Puttanniah, Brian M. Bruel, William S. Rosenberg, Joseph C. Hung
from Essentials of Interventional Cancer Pain Management
by Amitabh Gulati, Vinay Puttanniah, et. al.
Springer International Publishing, 2018

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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27 comments

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  • Our neighbors are super loud. Any tips, i can’t sleep after they wake me up. Pregnant here so, I don’t have any caffeine at all except chocolate but I didn’t eat that late.

  • I have been resting badly for over Ten years, at a time not of my choosing. Within a week of having this sleep plan 4InsomniaCure. Com I had been resting Eight hours on schedule a night every night. I am sleeping very well that I haven`t even finished the plan. My insomnia is eventually gone due to this program.?

  • I have just showed this video to my daughter, Zoe, who struggles to fall asleep, it literally takes her hours. She had such a good laugh at te part you were twisting and turning, and when the Jack Russell was trying to wake you up. I just noticed now she has actually fallen asleep.. It’s a miracle �� thank you so much ��

  • What’s wrong with sleeping more than 9 hours? In weekdays I sleep 7 hours and I feel exhausted, in the weekend/vacation I usually sleep +11h and I feel well rested and fresh. Thanks, love your videos!

  • My family doctors said Herpes virus does not have a medical cure, because the virus is capable of hiding within the human cells and it remains protected from your immune system but your immune system has the tools to fight back. But because it can lay dormant in protected cells, your immune system is unable to remove it from your body. strong reactive herbal medication is capable of getting rid of the virus, without any side effects, natural herbal help kills the virus totally. Not just reducing the outbreak. Dr. Aloha cures all types of diseases and viruses with the help of his herbal medicine. He prepared the Natural Herbal Medication that cured the Herpes virus of my body permanently. You can reach Dr. Aloha via his email: [email protected] gmail.com & or Call / Text +1(202)871-3222.

  • I had dreadful insomnia for Nine months, the only method I could sleep was by taking medications. Finally my physician advised this sleep program 4InsomniaCure. Com I had been sleeping like a baby by week Five. Those who have suffered from insomnia for quite a long time must also try this. My sleep was brought back on track!?

  • Whenever I am desperate for some sleep, I eat a heavy lunch of rice and some chicken. This helps me fall asleep at night and feel rested the next day.

  • Nothing puts me to sleep like a heavy deadlift or squat session 2 hours before bed, then get home and take a shower, snack on some nuts and cottage cheese, then hit the bed. Works like a charm.

  • youtubers these days, how to drink water, how to eat?, how to poop?, how to sleep?, Seriously guys these are the natural phenomenon, You have to follow your own extincts and everybody situation is different So believe in yourself.

  • Insomnia is difficult to address.

    The only way to have good sleep is to have dinner by 7 p.m. and to go to bed between 9-30 to 10.
    Morning outdoor exercise must be completed before 6:30 am. Also no hard work at night.

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  • I always eta before bed….lol, I get home from work late at night and I’m hungry so I eat then go to bed haha! My phone and laptop (during school) I have them set to reduce the blue light after a certain point in time.

  • I much prefer sleeping on a yoga mat to a mattress. The pressure on my back is so relaxing, like a back massage and I wake up feeling more refreshed �� the softness of a mattress makes me stiff in the morning ���� Any thoughts on this?

  • How i cure my HSV1&2

    AN AMAZING REMEDY FOR HSV1&2. It’s so unbelievable how wonderful herbs can be. when I first saw a post that said that a man have a perfect cure for HSV1&2, I was like could this be real or some kind of joke but due to my frustration and needed to be cured I took the risk of contacting the herbal doctor on email and he gave me reasons to believe he is a real herbalist so I followed all his instructions and he sent me the herbs through UPS and gave me prescription which i rightfully followed. Now all my test results shows am HSV1&2 Negative after taking the herbs and i have done test on two several occasion in different hospitals which i needed to be sure before posting this and the results are all Negative and the symptoms of HSV is completely out of my body and my doctor confirm this with me as well. Dr Ebhota herbs is the solution to HSV1&2 and other viruses. You can contact him on email: [email protected] gmail.com to get the herbs from him. I will continue sharing this on every platform for people to see and also get cured from HSV1&2, HPV

  • Can you ever catch up on sleep lost? Being a mom there a many sleepless nights and after many years it does feel like all the sleepless nights catch up on you, so just wondering is there ever a way you can catch up on that?

  • Doode i slept for 2 hrs on a nap bc i Got sp friggin tired and in The Night Im frustrated. When i wake up i havent Got enough sleep to stay awake The whole day and then i nap again and The same thing happens

  • A half life of 6 hours… that does /not/ mean it takes 12 hours to fully get out of your system. A “half life” is for non-linear measurements.
    Best example is grow lightsThe bulbs I use have a half life of six months. I /could/ use them for many years before they burn out, but they’re no longer usefully potent after that six months.

  • My room, which I rent, has a small window with only blinds and lets in a lot of light. Really want to get blackout curtains for the main window and also DIY a solution for the small window. Also there’s light coming off those surge protector multiblocks which I can’t turn off, should find a way to cover those

  • I’ve been getting 2 hours/less/no sleep at all through the night because of my allergy flare, it’s super itchy, the doctors recommended me to take sleeping pills:(

  • Did anybody realize that at 1:36 in this video you say that looking at your phone in the afternoon is healthy?
    https://youtu.be/IO9XlQrEt2Y

  • Caffeine has a half-life of 6 ours… So it can take up to 12 hours to be out of my system?
    Who’s telling him that’s not how half-life works?

  • Very important for a good nights sleep & should be at the top of your list is a good mattress & pillows. Bad & uncomfortable mattress’ & pillows can really affect the quality of your sleep & leave you feeling vey fatigued the next day. Invest in both.

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  • on arm day would you recommend to finish biceps then go onto triceps. or do some bicep exercise followed by a triceps exercise and etc..

  • Great Video!
    More tips for sleeping: You can take some magnesium glycanite 30min before bed. Or you can use magnesium Oil on your skin. Or when taking the bath add Epsom salt.
    Wear blue light blocking glasses 1 hour before bed. This will prevent that your body breaks down your melatonin, which will make you sleepy.
    Have a completely dark room (black out curtains) or wear an eye mask. It’s said that your skin can “see” light and at night you unconsciously open your eyes in between the sleep cycles to check if the environment is safe, and if it’s completely dark, you’ll immediately fall back into the next sleep cycle.

  • Really on point brother. To add to television, it helps to avoid tablets and phones etc too. Mostly screens close to your face like stop with those interactions at least an hour before sleep. That has helped me out the most. But great and really legit video!

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