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

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

do you lie at night in your bed tossing and turning not being able to fall asleep do you wake up in the night not able to fall back asleep do you wake up in the morning feeling not so refreshed fatigued throughout the day well do I have an answer for you introducing the revolutionary new magic sleep power introducing the revolutionary new magic sleep TV essential oil magic sleep juice magic sleep pillow jewelle included I know that seems crazy magic pills potions even pillows to help you get a good night’s rest but that’s what companies are selling and I’m dead against that I want to give you the proper evidence-based tips to help you get a good night’s rest first off I want to give a huge thank you to Cotton Incorporated for sponsoring this video and make sure you stick around till the end because I’m going to be answering all of your sleep questions let’s chat about all the things you need to do during the day before the night even starts to make sure you get a good night’s sleep number one exercise you know it sounds crazy but physical activity improves the quality of your sleep and extends its duration so even if you’re only going out for a ten minute brisk walk do it morning night evening it doesn’t matter get your physical activities number two is diet first and foremost you want to avoid eating too close to bedtime because that can stimulate your gastric juices and make you really uncomfortable when you’re going to bed on top of that you want to avoid spicy foods overly citrusy foods and something that a lot of people do before going to sleep that’s alcohol because you may fall asleep fine on alcohol but it will hurt the quality of your sleep and you won’t wake up as well-rested number three naps I’m not gonna lie I love naps but naps are a double-edged sword because they are refreshing and they can give you some energy as long as you keep them somewhere between fifteen to thirty minutes however they will decrease your sleepiness which is a good thing but then it will make it harder for you to fall asleep at night because you’re not sleepy so if you can avoid the nap unless the circumstances call for Caffey get your coffee fixed before lunch because caffeine has a half-life of six hours meaning it can take up to 12 hours for it to be fully eliminated out of your system and don’t forget caffeine is a diuretic so it makes you want to pee [Music] one embrace the darkness dim your lights when you have bright lights that affects your melatonin hormone and then it makes it more difficult for you to fall asleep and to stay asleep to decrease the amount of blue light exposure you get towards the evening I’m talking about iPads iPhones computers all of that blue light hurts your melatonin hormone and again makes it difficult for you to fall asleep and stay asleep 3 make your room cool and I’m not talking about decorations I’m talking about the temperature when you’re trying to go to sleep your body naturally wants to lower its body temperature if your room is cooler it’ll make it that much easier to fall asleep 4 hack your bedding and I’m talking specifically about your sheets make sure your sheets are made 100% of cotton synthetic fibers will sleep warmer and keep more bacteria on throughout washes plus cotton just feels good to the skin and that breathability that’s clutch make sure it’s pitch black in the room even if you have a candle flickering on the side-table that still affects your sleep to keep your cell phone alerts off I’m talking about that Do Not Disturb feature no one should be texting you and waking you up in the middle of the night sleep is important and it should be a priority what happens in case emergency someone needs to reach me well most of the phones nowadays have a customizable Do Not Disturb feature that allows calls from your contacts to get through especially if they dial twice 3 no pets and this is a tough one for even me to swallow I love sleeping with bare Roxy but the more you sleep with a dog the more sleep interruptions you get the worst quality of sleep you’re gonna get for the most important point of them all if after 15 minutes of tossing and turning you’re unable to fall asleep get out of the bed and do something relaxing and then try and go back to sleep after 15 minutes and I’m not talking about checking out social media on your phone the last thing I want you to do is to have FOMO because your friends are out doing something fun and you’re getting ready for the next day at work before we go I want to answer some of your questions that you have about sleep how many hours should the average person sleep per night I’ve said this before you should sleep seven to nine hours per night on average if you’re consistently getting less than seven hours of sleep you’re gonna see a decrease in your performance both cognitively and physically if I drink caffeine in the morning after a short night’s sleep does that make up for it there have been some studies on this in the military where they give caffeine to sleep-deprived soldiers some of their physical tasks like a reaction time can go back into baseline even though they had a short night’s sleep but still you will see negative effect especially in the cognitive area what can I take to help me fall asleep really my first step when someone walks into my office is to make sure that their sleep hygiene is on point that they’ve done all the behavioral modifications that we can and only then will I begin to discuss some of the pharmacological options but those are never my first resort what are some tips to fight jet lag I mentioned some tips on fighting jet lag in my travel video but what you can do is plan ahead and actually adjust to the time zone that you’re traveling to before you go on the trip and once you’re ready there use the Sun to your advantage to reset your circadian rhythm how dangerous is driving while sleepy very dangerous in fact it can be even considered more dangerous and it’s probably responsible for more accidents on the road than driving under the influence of alcohol when you’re drinking alcohol your reactions are delayed when you’re drowsy you can have moments of something known as micro sleep where for a second or maybe even for a few seconds you actually fall asleep with your eyes open and there it’s not a delayed reaction time it’s no reaction time so you can imagine how dangerous that is what are the most important factors to getting good sleep well that goes back to my three pillars of health but instead I have three pillars for sleep and that’s qqc quantity quality and consistency and consistency meaning going to sleep at the same time every night weekend or weekday if I had a pill that boosted productivity increased fat loss and decrease the chance of you developing some diseases you probably jump on it right now you have all the tools to get a night sleep and the reasons as to why getting a good night’s sleep is important let’s give another huge thank you to Cotton Incorporated for sponsoring this video and as always stay happy and healthy so I’ll pop out from here oh I just I just wet my pants oh no do you spend the beginning of your nights laying in bed laying in there lying in bed get yourself a high quality cotton pair of sheets pair of sheets [Music]

Read More: How to Get a Good Nights Sleep

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12+ Ways to Diffuse Essential Oils (Without a Diffuser)

12+ Ways to Diffuse Essential Oils (Without a Diffuser)


Tara Wagner: Everything you need to know about diffusing with or without a diffuser, it’s in this video. In fact, I’ve got 12 alternatives to a diffuser. How do you like them apples? What’s cooking, good-looking? My name is Tara Wagner, your belief breakthrough coach. Usually, I drop a video on emotions and a new essential oil, but this week we’re going to do a little bit of Emotions 101 and talk about the aromatic use of essential oils or diffusing essential oils. I’m going to go over some dos and don’ts along with those 12 different alternatives to diffusers, so make sure you watch to the very end. I will also have a handy little guide for you as well. Tara Wagner: Before we go into all of that, I want to make sure you understand when to diffuse so that you can pick the right option for you. Aromatic usage is when you’re inhaling the aroma. You want to do this when you want to impact the mood, when you want to impact immune support on a slow, steady, consistent basis, when you’re wanting to impact respiratory health, or just clean and deodorized the air.

It is a low and slow approach to using essential oils, so keep that in mind as we go through the dos and don’ts and those 12 alternatives. Tara Wagner: I also have to add that although these 12 alternatives are great, and I use them all the time, they don’t fully take the place of a good diffuser. A good diffuser dispuses. A diffuser disperses the oil molecules throughout the air in a way that allows them to suspend longer. It also will usually come with an on-off cycle, and all of this can create a mellower aroma and really help you to maintain that low and slow approach.

So when you’re ready to invest in a good diffuser, you want to look for an ultrasonic diffuser. I recommend one with at least an eight-hour setting and an on-off cycle. Then, also pay attention to the square footage because every diffuser will cover a different amount of space. Tara Wagner: Enough about that. Let’s go into the dos and don’ts, starting with the don’ts. The first don’t is to not hold your face over the diffuser. This isn’t always a risk, but there are some oils that can be really irritating for the skin in this way. And you don’t want to end up as an internet meme, so let’s just not do that at all.

If you’re wanting to smell, you want to kind of just, you know, just fluff it into your face like that. Just fluff it in there, okay? Tara Wagner: The next don’t is to not lock your pets in the room with the diffuser. As long as they can get away from that diffuser, you’re going to be okay. I will recommend though that you minimize oils like melaleuca, or even cinnamon, or clove, these really strong oils that are harder for their bodies to process. It’s okay in small amounts or in blends, but you definitely don’t want to overdo it.

And there are some good alternatives, so go ahead and opt for those whenever possible. Tara Wagner: The next thing you don’t want to do is this. Oh, I just got it on my lip. That’s part of why you don’t want to do it. The other reason you don’t want to do that is opening, closing your bottle too much is going to expose it to air, which is going to start to decrease the quality of the oil over time, as it oxidizes. So, don’t sniff-sniff from the bottle. Tara Wagner: And the next don’t is to not use an oil burner.

An oil burner can actually decrease the quality of your oils. So yes, it may smell okay, but you’re not getting the benefits. And then, what’s the point, right? Did I miss any don’ts? Leave a comment below, and let me know if I did. Tara Wagner: Now we’re going to jump into the dos. These dos are your 12 diffuser alternative.

The first do or alternative is a cotton ball in your air vent. Put a couple drops, stick it in there, you’re good to go. The next one is to put some fabric on a fan and let it blow around the room. The third option is to apply it to your hair. This is going to allow you to smell it as you’re going throughout your day. But keep in mind that if this is going to rub against your face, you want to make sure you’re going to use oils that are not going to be irritating. The fourth option is diffuser jewelry, kind of like this one. You can actually put the essential oils on these wooden beads and then smell them.

And they smell so yummy. And yes, you can use diluted oils on a lot of these diffuser pendants, or diffuser bracelets, or necklaces, so you’ve got some options there. Tara Wagner: The fifth diffuser option is a reed diffuser. The next diffuser option is toilet paper roll. You can actually put a couple drops in your toilet paper roll. Then, every time you go to pull toilet paper, you’re going to get a little whiff of essential oils, which is much better than getting a whiff of something else. Your seventh option is to drop some of these drops on your air filter in your home. Number eight is to use a room spray. And number nine is a perfume spritzer. This could be something like witch hazel or vodka that you put the oils in that diluted very well, and then you can spray it on like a perfume. Your 10th alternative is to apply this to a pillow case or maybe a stuffed animal.

Do be careful, again, that either the oil is going to be diluted or it’s going to be in an area that’s not going to get rubbed all over your face in case it’s an oil that’s going to be a little bit more sensitizing. Tara Wagner: Number 11 is to use the oils in the shower. Now, I thought that they would just go right down the drain, so I tried to put my oils actually on a wet wash cloth, but that didn’t allow them to diffuse quite as well. When you put them in the corner of the shower, this does take some of them down the drain, but the steam from the water will actually bring it right back up again.

It’s a great way to support the respiratory system or your mood just to kind of get you up and moving and happy first thing in the morning. Number 12 is to get crafty. Clay, cotton, leather, felt, or any other absorbent materials can all be made into a diffuser. So, get creative, get crafty, have fun with it. Tara Wagner: To help you out a little bit more, I put together a little guide, not only with all of these options, but as well as some links to some of my favorite DIYs, some of my favorite resources in terms of diffuser jewelry, places that I really love to get mine from, and my top three diffusers so that when you’re ready to invest you’ve got some recommendations to get you started.

You can grab that in the description below, as well as in the link that should’ve just popped up above my head. Tara Wagner: I would love to hear from you. How do you defuse your essential oils when you don’t have a diffuser? Leave your ideas in the comments below for everybody else to benefit. Then, give this video a thumbs up, because that really helps me out as I’m growing this channel. Be sure to subscribe if you’re interested in more videos like this or videos on boss lady mindset, habits, and productivity. And don’t forget to download that guide while you’re up in that description area. You’ll see a link for it right there. Thank you so much for watching, and I will see you next time..

Read More: Eat An Apple On Going To Bed And You’ll Keep

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