How Do You Sleep Better (10 Strategies for Improved Slumber)

 

HOW TO SLEEP BETTER | 10 natural sleep hacks to fall asleep fast

Video taken from the channel: Downshiftology


 

How to Sleep Better | Tip #4 Stretch Out Your Slumber

Video taken from the channel: webbernaturals


 

Sleep Hygiene: 10 Effective Tips for Getting a Good Night’s Sleep

Video taken from the channel: MyWorkplaceHealth


 

Healthy Sleep Tips Video – Brigham and Women’s Hospital

Video taken from the channel: Brigham And Women’s Hospital


 

A Good Night’s Slumber: Tips for Healthy Sleep Habits in Children | #UCLAMDCHAT Webinar

Video taken from the channel: UCLA Health


 

HOW TO GET BETTER SLEEP: 10 practical tips to sleep well ��

Video taken from the channel: The Whole Happy Life


 

Sleep | How To Fall Asleep | How To Sleep Fast

Video taken from the channel: AbrahamThePharmacist


10 Tips on how to get BETTER sleep (Plus the single best advice on better shuteye) How to get MORE sleep; and you start to drop further into slumber this can last about 20 minutes or so. This brings us to the single best advice on getting better sleep: do what you can to go to bed and wake up at the same time every day. “Moving your carb allowance of white rice to dinner but keeping your dinner slightly early like 7pm can help you sleep better if you get to bed by 10. If you choose to sleep later than 10, you’ll.

Put new sheets on the bed, wind down and get the biological sleep you need: seven to eight hours, plus an extra 30 minutes.” T hat extra 30 minutes – a treat to your body – will help you catch up. Get your bedroom ready for sleep by keeping the blinds closed during the day, to keep the sun out. If you live in a cooler area, keep the windows closed on the sunny side of the house during the day as well.

#2 Turn Your Bedroom into a Sleep-Inducing Environment. A quiet, dark, and cool environment can help promote sound slumber. Why do you think bats congregate in caves for their daytime sleep?

To achieve such an environment, lower the volume of outside noise with earplugs or a “white noise” appliance. 10 Ways to Sleep Better (Based on Actual Science) to up your odds of a good night’s slumber. And there’s good reason to do so. Good sleep has been linked to better health and overall well. Here are 13 expert tips on changing your lifestyle to help you sleep better, including taking a coffee nap. at The Slumber Yard, reveals that can have huge payoffs in terms of improved.

Getting our bodies adjusted to day and night can be one of the top ways to ensure a much better sleep come bedtime. Try receiving more sunlight during the day through early morning walks or eating lunch outside, and embracing night time by dimming your household lights or using candles at the dinner table. 2. Give Yourself Time To Wind Down. Cutting out caffeine at least four to six hours before bedtime can help you fall asleep easier.

Avoid alcohol as a sleep aid. Alcohol may initially help you fall asleep, but it also causes. “If you are inactive, adding a 10-minute walk every day could improve your likelihood of a good night’s sleep,” Max Hirshkowitz, PhD, who led the poll, said in a statement. “Making this small change and gradually working your way up to more intense activities, like running or swimming, could help you sleep better.”.

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

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

Treatment for insomnia should include interventions, such as stimulus control (using the bedroom for only sleep and sex), sleep restriction (staying in bed only if asleep), sleep hygiene, and cognitive therapy (relaxing and changing thought patterns).

“Fundamentals of Nursing E-Book: Active Learning for Collaborative Practice” by Barbara L Yoost, Lynne R Crawford
from Fundamentals of Nursing E-Book: Active Learning for Collaborative Practice
by Barbara L Yoost, Lynne R Crawford
Elsevier Health Sciences, 2019

Finally, avoid lying down until you are ready to go to sleep so that when you do lie down your mind receives another signal to ease toward sleep.

“Advanced Marathoning” by Pete Pfitzinger, Scott Douglas
from Advanced Marathoning
by Pete Pfitzinger, Scott Douglas
Human Kinetics, Incorporated, 2019

Avoiding light exposure and use of electronic media before bedtime, having a relaxing presleep ritual, keeping the bedroom cool and comfortable, and avoiding strenuous exercise, caffeine, alcohol, and large meals before bedtime are conducive to good quality sleep.

“Sleep Deprivation and Disease: Effects on the Body, Brain and Behavior” by Matt T. Bianchi
from Sleep Deprivation and Disease: Effects on the Body, Brain and Behavior
by Matt T. Bianchi
Springer New York, 2013

Suggestions helpful in promoting healthy sleeping patterns include limiting stimulation before sleep time, using quiettime activities before sleep, allowing a favorite bedtime toy, telling a specified number of stories, and establishing and maintaining bedtime rituals.

“Foundations and Adult Health Nursing” by Kim Cooper, RN, MSN, Kelly Gosnell, RN, MSN
from Foundations and Adult Health Nursing
by Kim Cooper, RN, MSN, Kelly Gosnell, RN, MSN
Elsevier Health Sciences, 2014

• Suggest methods to promote sleep: take a warm bath or shower, eat a nutritious snack, perform relaxation exercises, read for a little while.

“Study Guide for Essentials for Nursing Practice E-Book” by Patricia A. Potter, Anne Griffin Perry, Patricia Stockert, Amy Hall, Patricia Castaldi
from Study Guide for Essentials for Nursing Practice E-Book
by Patricia A. Potter, Anne Griffin Perry, et. al.
Elsevier Health Sciences, 2018

Facilitate sleep: back massage, warm milk or herbal tea at bedtime; relaxation music/tapes; noise-reduction measures; avoid awakening patient.

“Evidence-Based Geriatric Nursing Protocols for Best Practice” by Elizabeth Capezuti, PhD, RN, FAAN, DeAnne Zwicker, DrNP, APRN, BC, Mathy Mezey, EdD, RN, FAAN, Terry T. Fulmer, PhD, RN, FAAN, Deanna Gray-Miceli, DSNSc, APRN, FAANP, Malvina Kluger
from Evidence-Based Geriatric Nursing Protocols for Best Practice
by Elizabeth Capezuti, PhD, RN, FAAN, DeAnne Zwicker, DrNP, APRN, BC, et. al.
Springer Publishing Company, 2007

Using these simple techniques, we both have had positive experiences improving our sleep quality while traveling or living in a noisy neighborhood.

“Women's Herbs, Women's Health” by Christopher Hobbs, Kathi Keville
from Women’s Herbs, Women’s Health
by Christopher Hobbs, Kathi Keville
Book Publishing Company, 2007

Treatment options include improving sleep habits by avoiding fluids after dinner, establishing regular sleep hours, avoiding naps and caffeine, minimizing bedroom noises, and using pillow support.

“Obstetrics: Normal and Problem Pregnancies E-Book” by Mark B Landon, Henry L Galan, Eric R. M. Jauniaux, Deborah A Driscoll, Vincenzo Berghella, William A Grobman, Sarah J Kilpatrick, Alison G Cahill
from Obstetrics: Normal and Problem Pregnancies E-Book
by Mark B Landon, Henry L Galan, et. al.
Elsevier Health Sciences, 2020

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]

View all posts

28 comments

Your email address will not be published. Required fields are marked *

  • Some deep breathing in the dark in your bed, relaxing one by one your muscles by scanning in your head your whole body, it s a good tip too, it works on me, Thanks Ria ♥

  • WE ALL DESERVE A PEACE OF MIND SO WE CAN SLEEP. I hope that whatever is bothering you, it would be fine. Everything’s gonna be okay.

  • I have a person that I live and care for in my family well I care for everybody and love people who are in my fam but anyways I have a person that I love who fall asleep as soon as she gets in bed and that person is my mom lol

  • Who else watching this vid but when you look in comments you will laugh ��

    Me watching this in 12:12 am WTH JUTS SLEEP I WANNAA SLEEP I NEED TO KICK MY BED TO MAKE ME SLEEP I HATE THE STUPID VIRUS IT WONT LET ME SLEEP:(
    Ok here is the tip 100:Make yourslef cry so you can sleep:)

  • I used to be a swing shift worker so I’ve done similar research in the past and I’d say the lavender and magnesium are new ones so, I’ll have to give them a try. And I agree with the rest. What I’d add is avoiding alcohol; alcohol is known to disrupt sleep and prevent deep/quality sleep. Reading before bed from a physical book is a better supplement to phone gazing or watching TV. Meditating during the day to defragment your brain, so to speak, is good method of preventative maintenance so one doesn’t over-think while they’re trying to fall asleep. Making the bedroom a ‘holy land for sleep’ could help comfortable bed, pillows, having clean sheets (even the quality of sheets makes a difference), clean room and simple organization. If my bedroom is messy or cluttered it adds to my anxiety (though I believe there’s plenty of advice on this channel to help with that). No phone or TV in the bedroom at all. Another tactic I use is light control with smart lights like the Philips hue so I can program when the light comes on exactly (and what color to avoid blue light;). I prefer waking up to natural sunlight but, because we’re creatures of the industrial age, that isn’t always an option. Thanks for the video Ria, and appreciate the work you do!

  • bruh here i am at 3:40 trying to sleep and searching for something that makes me sleep in 4 seconds and i said dont think 100 times and my last braincell be like:a I LIKE YOUR SKETCHERS

  • im watching this in 8am after trying to fall asleep for hours, and you think repeating to myself ‘DONT THINK’ j 10 seconds will get me there, really?

  • “Bedrooms should be used for sleeping only, nothing else”

    Parents: Sets up a monitor for your game consoles
    Me: Grabs a packet of Doritos and eat it in my bedroom

  • When u have school and homework kills your sleep and so the next day you’re more exhausted so u go to bed just after like 6 when your Finnish but wake up at 12:00 ��

  • Hi! I struggled with sleep in the past due to my anxiety. I found that watching a movie while snuggled up in bed relaxed me and helps me fall asleep. Of course, I never finish one single movie, so it surely works!

  • Baths w/ lavender drops or epsom salt w/ lavender or hot showers w/ chamomile diffuser �� & sleepy time tea (w/ bear on box) u will be out like a light�� thx for all the wonderful tipZzzzz

  • EXCITING NEWS! I just chatted with Naturepedic and they said that if you guys like this video and would like to see another video, they’ll giveaway a mattress for FREE! That’s worth several thousand dollars wow! So make sure you like, share and comment below what you’d like me to talk about in another video. Happy Sunday! xo Lisa

  • I always say to myself yeah im going to sleep at 10:30 when it reaches that again I say I will definitely sleep at 11:30 and it just repeats itself

  • That blue light app thing is the real deal! I have one that goes by your time zone, so it’s effortless: just turns itself on and off. ����

  • Hi
    Thanks for your inspiring videos.
    I’m also a 6 months old kitten parent love watching your cats in Btw videos.
    Have a question did you get your cats neutered?

  • I’m enjoying your videos I like how you always say…see or try what is good for you…You being a key word to many of these videos are about the person doing the video and what is good for them

  • I LOVE your approach to things: you don’t just say “This is the rule, follow it”, you do your research and you show what you found out, being honest on the fact we’re all different, so we need to check what works for us.
    Thank you ��

  • I use a black mask to block out light, and wax mouldable ear plugs (muffles) to block out noise. Both are cheap and effective. Thank you for your programs

  • For those like me who use their computer (or phone) up until bedtime for relaxation, many websites and apps do have a night mode. Some computers and phones have a blue light filter setting as mentioned too. But for added protection, they do make blue light blocking glasses. They look like normal glasses with no odd colored lenses and they do not distort your vision. I’ve had mine for about three months now and put them on around 8pm every night. They cost about twenty USD (well mine did) and I feel that I have seen some improvement with them, though I also take a Melatonin supplement as well as prescription medications for my insomnia, so it’s hard to say for sure. XD

  • I used to have a very lot of acne since I was 13. I didn’t have any idea about any skin care routines or products. Now I am 20 and it has already left scars in my face. I feel very less confident whenever I go out. I feel very ugly. I’m so insomniac. Please help

  • Great tips! I’ve never heard about magnesium being related to sleep quality… good to know! I also drink chamomile tea when I’m having trouble sleeping. Just don’t drink it too close to bedtime, otherwise, you can end up waking up to go to the bathroom (so annoying when that happens!)

  • Drinking hot or warm milk can help you sleep better. I don’t have any sleeping problems because I walked at least one hour per day, I can fell into sleep very easy.

  • I’m curious about your thoughts on shower at night before bed vs shower in the morning related to sleep better/falling asleep quicker.

  • I listen to rain videos on youtube. Some of them are quite long, probably in a loop. Here’s one: https://youtu.be/T6lY2rDnlhE?list=PLvyBXHCRZVZx3jZJ87JuK4Vd_lAJtBBBH&t=6

  • The temperature when I sleep is 68 degrees. My normal temperature during the day is 70 degrees. I’ve found that having more than a 2 degree temperature difference costs more money.

  • I was literally looking at the ceiling all night without even 5 minutes of sleep last night terrible experience. My sleep has always been bad, some people saying don’t stay in bed and get up for a walk if i really couldn’t sleep. What you do think? Any advice?

  • Ria..I loved your cat comments. I just adore cats..so I thought to mention an important tip..sometimes my cat sits right on top of my head as I have a favourite hoodie I wear just the head part so she also slings her paws on my eyes (no blackout curtains necessary..and the best part is her purrrrrr. So relaxing..and soothing..I actually saw a documentary that cats purring heals the body..and for me it has helped so much. P.S love to see your humor coming through..and always absolutely get so much clarity and encouragement from your videos. Thanks.Lia������

  • Hello Ria! Thanks a lot for a wonderful and useful video. I have a follow-up question. I do get my 8 hrs of sleep. However, I developed a weird sleeping habit over the years. Sleeping for 2-3 hours once I get back from work, waking up and going back to sleep between 2am to 3am. Recently I tried breaking this habit to go back to regular sleeping hours and my sleep quality became worse. I feel much rested when I switch back to my weird schedule. Could you please do a video on how to break sleep cycles, and how to do it with practical tips that you always give in your videos? Thanks so much!