How to sleep better | 20 tips for better sleep

How to sleep better | 20 tips for better sleep | Sleep Hygiene

Do you want to know how to sleep better? Many of us struggle to get to sleep, staying asleep, or getting good rest at night. I want to make a video to help you all get better sleep hygiene. These are just good sleep habits that help you to get a good night sleep or a better nights sleep. Sometimes we think we have sleep problems but all we really need to do is make some small changes in our lives. Basically, they are good habits to add to your night routine that might help you sleep better.
1. Darkroom – not just blinds that let in light. We have pull-down blinds in our master bedroom and then bought blackout blinds. These are thick curtains that block out everything. I wish I had got the sooner
2. No Tech X min before bed. If you are not getting good sleep (the truth is we all should follow this) I have heard people say 60-90 minutes before bed turn off tech. The lights from tech cause issues with our sleep;
3. Cold room – I have my house at 63 at night. Cold. Cold is better for sleep
4. Quiet room. Don’t put on laundry dishwashers, have people watching TV loudly etc If noisy house use earplugs.
5. Sleep training – same time in bed and wake up daily, I go to bed at 10:30 and get up at 11.
6. Caffeine – for me none after lunch. I was about 30 when I realized that caffeine mid-afternoon through evening would keep me up.
7. Night time routine – Have one. Have some night time rituals or habits that you do. Then keeps to those habits.
8. Read a book – not digital and non fiction. Nothing to get you thinking but something sort of mindless
9. Daily exercise – but not chose before bed. I was actually told once to switch my workouts from the morning to early afternoon or evening.
10. Get light each day. Very outside. Especially in our Northern winters with less sun some people use special light lamps. This is just a lamp that has a special bright light you use over morning breakfast or coffee.
11. Pen and paper beside bed – if you think on things throughout the night write them down and deal with it the next day
12. What is your bed and pillow like? – If it is crazy old buy a new one. Is your bed comfortable? Stop using a pillow from 10 years ago
13. Limiting naps during day. I often hear people say 30 minutes or less if you are going to nap. For me a nap just means falling asleep. I then wake up groggy and feeling horrible. I actually try and never to nap
14. Dedicate your bed for only sleep. NO homework in bed, playing video games, eating in bed, just relaxing in bed etc. Bed is for sleep
15. Take a warm bath or shower just before bed. I have always find this helps relax me.
16. No alcohol before bed.
17. No large meals before bed. Snack is ok.
18. Go to your dentist and see if you grind your teeth. You might need a mouth guard to stop this. We are looking for anything that could affect sleep. Grinding teeth could be a reason for this. Rule it out by getting a mouthguard.
19. Do something relaxing before bed. Breathing
20. If you have done these things and you are still not sleeping go and see a sleep specialist. You would get a referral to them from your doctor.

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hi I'm Bret Ullman welcome to parenting navigating everything the channel where we equip and empower you as a parent to navigate all aspects of parenting in this modern culture we live in today I often hear from people about their lack of good quality restful sleep now whether you lack this due to mental health struggles like I have with anxiety or other things whether it's over work over scheduling too much Netflix I want to make a video today to help you all get better sleep and we just kind of usually call this like good habits good sleep hygiene so this is just a video outlining a bunch of really good habits that you can do to get a better night's sleep number one have a dark room not just blinds that let in light in our room my wife and I we have these pulldown blinds in our master bedroom and then bought these blackout blinds these are thick curtains that block out everything I wish I'd gotten these much sooner in life number two no tech no technology and some people say 60 minutes before bed some say 90 minutes before bed but if you're not getting good sleep then you should actually make sure you're not getting any of that light from technology because it can cause issues with our sleep number three have a cold room I have my house set at 63 at night yes it's cold the cold is better for sleep throw some extra blankets on number four have a quiet room don't put on laundry dishwashers have people watching TV loudly if there's a noisy house maybe you might need to use earplugs number five is just what we call sleep training it's going to bed at the same time each night and waking up at the same time each morning I go to bed at 10:30 every night and I get up around 7:00 every day the truth is I'm actually usually up much earlier than that but the goal is kind of that range number 6 is just caffeine for me there's no caffeine after lunch I was about thirty years of age when I realized that caffeine mid afternoon through evening would keep me up number seven have nighttime routines just have one have some kind of nighttime rituals or habits that you do and then keep those habits each night whether it's having a bath reading a book whatever it might be but do those things number eight kind of building on that read a book not did not digital by the way not on a Kindle and not not nonfiction right you you want something that's not gonna make you think but something that just kind of is mindless entertainment for you number nine is something we do to get better sleep we have daily exercise but not close before bed I was actually told wants to switch my workouts from the morning to the early afternoon or really early evening to see if it affects my sleep try it see how it affects yours number ten get light each day you know go outside especially in our northern winters with less Sun some people even use these special lamps you get it's not a regular lamp it's a lamp that has a special bright light that you can eat while having your breakfast or you can eat that you can put on while you're having your breakfast or morning coffee and the light gives you like you know maybe if it's 15 minutes it gives you like an hour of what you would get through sunshine if you were outside number eleven pen and paper put it beside your bed if you think on things throughout the night write them down and then deal with it the next day often sometimes you ruminate over a thought as opposed to that get up quickly write it down and then you're done with it and you can look at it the next day number twelve well what is your bed and pillow like you know is it crazy old maybe buy a new one is your bed comfortable stop using a pillow from 15 years ago number 13 limit naps during the day I often hear people say thirty minutes or less if you're gonna nap for me now I don't nap that's part of my sleep training I just don't nap I try to sleep at night but if I was to a nap I would just basically just want to fall asleep and then wake up always less than thirty minutes but I wake up horribly groggy and feeling bad so I actually never do this number fourteen dedicate your bed for only sleep no homework in bed playing video games eating like relaxing no that is for sleep and that's alone number fifteen take a warm bath or a shower just before bed I've always found this really relaxes me number sixteen no alcohol before bed number seventeen no large meals before bed now a snack is okay and there are certain snacks better than others you might do people talk about a banana or like toast with peanut butter but whole-wheat toast with peanut butter number 18 this might sound weird but go to your dentist and see if you grind your teeth you might need a mouth guard to stop this and we're looking at anything that could affect your sleep and grinding teeth could be that reason rule it out there getting a mouth guard number 19 do something relaxing before bed whether it's breathing exercises or we've already talked about doing like reading a book rather things but do something that relaxes you maybe stretches and number 20 if you've done all of these things and you are still not sleeping go see a sleep specialist you would get a referral from your family doctor to then go to a sleep specialist who you would actually fall asleep in a building with electrodes over you and they would monitor you throughout the night and then find out if there's any like physical reasons that you're not sleeping some people need a one of those CPAP or BiPAP machines I call them Darth Vader machines at nighttime and then your you might get enough oxygen to be breathing better I'd love to hear if any of these things help you out and if I'm missing any thoughts on sleep hygiene please just send them through in the comments below I'll talk to you soon bye

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