Скачать или смотреть #1 Best SLEEP tips AND what to do if you wake up at night!

1. Intro: 00:00
2. Set the Scene: 00:28
3. Daytime Activity: 02:05
4. Evening Eating and Drinking: 02:57
5. What happens if you wake up in the middle of the night?: 03:46
6. In Conclusion: 04:57
7. Thank you for Watching: 05:16

Getting a good night's sleep is crucial for overall health and well-being. Today’s video will be about the best recommendations for improving your sleep. But, be sure to stay to watch to the end, because I’ll also be revealing a few tips on how to get back to sleep if you do wake up in the middle of the night. As always, before we start, please don’t forget to like and subscribe to the channel for more fitness and health related content.

First off, you should try and set yourself up for success by maintaining a consistent sleep schedule. So, try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock.
Create a comfortable sleeping environment. Make sure your bedroom is conducive to sleep. This includes investing in a good, comfortable mattress and pillows. You will need to make the room very dark, closing out all light. Consider using blackout curtains and white noise machines if necessary. As we get tired our body temperature decreases by a degree or two so help the body cool down by lowering your thermostat a couple of degrees.
Then, it’s important to create a relaxing bedtime routine. Develop a calming pre-sleep routine to signal to your body that it's time to wind down. This might include turning off Netflix at 10pm and instead reading a new book, taking a warm bath or shower, perhaps with a partner, or practicing relaxation techniques like deep breathing or meditation.
Limit exposure to screens. The blue light emitted by phones, tablets, and computers can interfere with your sleep. Being exposed to light at night can reduce the bodies production of Melotonin, the hormone that your body produces in response to darkness. It helps with the timing of your internal clock and with sleep.
Finally, Pets out! Study after study show that pets interrupt our sleep. They can be in the same bedroom but not the same bed.

Next we need to look at what happens during the day.
Engaging in regular physical activity can help you fall asleep faster and enjoy deeper sleep. However, avoid strenuous exercise close to bedtime, as it can be stimulating.

Secondly, stress and anxiety can keep you awake at night. Practice stress-reduction techniques like mindfulness meditation or yoga to relax your mind and body.

Limit your naps. While short naps can be beneficial, long or irregular daytime naps can interfere with nighttime sleep. If you need to nap, keep it short (20-30 minutes) and early in the day.

Exposure to natural daylight during the day helps regulate your body's internal clock. Spend time outdoors during daylight hours, and try to keep your indoor environment well-lit during the day. But in the evening, dim the lights and get the body ready for sleep. It’s good for your Circadian rhythm or internal clock.

In the evening, watch your diet, especially at dinner time. Focus on complex carbs such as peas, beans and vegetables, and avoid high fat meals. Also, try and avoid spicy foods which raise your core body temperature.

Limit your liquid intake before bed. To avoid waking up to use the bathroom during the night, try not to drink too much fluid in the evening hours and avoid caffeine which can be found in soda, tea, coffee, and energy drinks.

Finally, try and limit your alcohol intake. After a few hours of sleep, alcohol can cause you to wake up and have a difficult time going back to sleep, not to mention a negative effect on your REM sleep.

What happens if you wake up in the middle of the night?

So as promised, here are now a few tips on what happens if you wake up in the middle of the night. First off, don’t worry about the time. It might be 3am and you have to get up in 2 hours. That’s fine. Don’t even think about it. But, don’t just lie there and toss and turn worrying either.

There are two methods to try at this point. The first is to lay still on your back and breathe gently for a few minutes concentrating on your inhale and exhale. While doing that, try and think of the sea shore on a warm sunny day and hear the gentle rhythm of the waves lapping at the sandy beach. Match the slow waves to your breathing.

The other is the opposite. Physically get up and out of bed. Go to another room completely. Do not switch on all the lights. Keep a dim light on in the room. By the way, if you need to go to the toilet then do so at this point. Then, sit in a chair and pick up a random book that you have not previously read and start reading. As soon as you start to feel tired again, put the book down, turn off the light and go straight back to bed (without injuring yourself on your journey back of course!).
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