How To Get Better Sleep

have you ever laid in bed at night just staring at the ceiling knowing you desperately need to be sleeping but can't or maybe you fell asleep but woke up the next day feeling like this it's not worth it I'm gonna quit my job people who get enough sleep are happier healthier and live longer turns out sleep is not as simple as you think the habits that you have during the day and especially at night drastically affect your sleep and getting good sleep is nothing to joke about I'm so good at sleeping I can do it with my eyes closed when you sleep your body heals restores and repairs itself allowing you to feel refreshed and focused the next day so today we give you three tips on how to get better sleep thank you number one follow the three two one zero rule three make sure to have your last meal three hours before bed this allows your body time to digest your food so you're not up at night with acid reflux or indigestion this way when you lay down for bed your body is ready to focus on sleeping not digesting turkey legs and cheesy puffs also if you don't want to have to wake up to go to the bathroom in the middle of the night avoid drinking too many liquids before bed two two hours before bed is the time to start calming your mind spend these two hours doing something not stressful you shouldn't be doing homework or taxes right before you go to bed I'm so stressed these taxes are killing me well time for bed and one turn off all screens including your phone one hour before you go to bed I know this sounds like torture but if you want good sleep you gotta crack down on the old screens figuratively blue light sends signals to your body that it's daytime in other words time to work time to party time to call Grandma Grandma I'm sorry to get you up at this hour oh it's okay sweetie I had to answer the phone anyway the nice thing is you don't need to block all light from Reaching Your Eyes just try to eliminate light on the blue end of the spectrum for at least an hour before bed and you'll be sleeping like a baby now we've covered three two and one it's time for zero because zero is the amount of times you should be hitting the snooze button in the morning I know there is nothing more learning than a snooze button [Music] you would think if you could just sleep for a few more minutes it would be so energizing but strangely it actually just makes you more tired and destroys your self-esteem don't ask me how I know but it's hard to break the Habit so put the alarm on the other side of the room this way when it goes off you have to get up to turn it off number two train your mind I know schedules are for the elderly but let me tell you something old people know what they're doing your body functions a lot better on a schedule especially when it comes to sleep it's important to wake up and go to sleep at roughly the same time as often as possible that means not only on school nights but on weekends too and I know what you're thinking but what about stay up all night night with my homeboys every Friday night night the homeboys are just gonna have to come back Saturday sorry bedtime and wake time should not differ more than an hour from one day to the next establishing this Rhythm will make falling asleep a beautiful predictable work of art a lot of people use weekends to catch up on their sleep sleeping in seems like a great plan but it actually throws your body off of its Rhythm and makes it harder to fall asleep later that night and finally when it comes to training your mind don't do work or use your phone in bed let your brain associate the bed with sleep not with stress or socializing number three make your environment ideal for sleeping if you want to sleep well you got to make sure your environment is good for sleeping well this means first of all keeping it dark human beings are designed to sleep at night which has always been dark in the past so if you're trying to sleep with light on your body will be confused kind of like when you get mixed signals from that girl you like hey you want to hang out sometime you mean as friends because that's as far as this is going when it comes to sleeping don't send mixed signals to your body make sure the room is as dark as possible but maybe you're thinking but I've got windows with lights that burst through like alien invasions every night it's time to invest in some light blocking curtains or better yet a sleep mask this way you look cool and get good sleep at the same time and when it comes to being cool keep your room cool when you're sleeping for the best quality sleep your body needs to lower its core temperature most doctors recommend keeping your room somewhere between 60 and 67 degrees Fahrenheit for the best sleep in other words if you're not under the blankets your Timber should be shivering and finally keep your room quiet and try to remove any distracting sounds if you wake up easily by little abrupt noises like a dog barking in two houses away or a mouse gnawing on your socks then you should probably try using white noise to drown out all those distracting little sounds if you're having a hard time relaxing enough to fall asleep try some breathing exercises it doesn't have to be fancy sometimes just a few slow steady exhales can calm your mind and relax your body if that's not enough try counting backwards from 100 in your mind this helps calm your thoughts and it's just so boring that it'll pretty much almost certainly put you to sleep in conclusion if you want to be happy half healthy and live longer getting good sleep is the best thing so let's recap better sleep follow the three two one zero rule pay attention to your habits before bed number two train your mind establish a consistent sleep schedule number three make your environment ideal for sleeping removing light and noise thank you so much for watching this video we hope you learned something new make sure you share it with your friends and if you're not watching on prairieviewkids.com what are you doing go now figureyoukids.com is where it's at thank you so much for watching and we'll see you in the next one [Laughter] oh it hurts oh there's a mustache under my mustache oh it's okay sweetie I had to check the phone anyway