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

Read More: 5 Tips and Eye Exercises for EYE STRAIN Relief

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How to Fall Asleep Faster – 3 Sleep Life Hacks

How to Fall Asleep Faster – 3 Sleep Life Hacks

hey dr. pound here with heal better fast and today we’re talking about three tips to help you sleep better now tip number one is watching the room temperature now this is very important because a lot of people may feel like they have to be warmer to go to sleep because they want to be comfortable but decreasing our body temperature actually helps us fall asleep it’s how our bodies transition to that sleep mode and so a good room temperature for sleep is anywhere between 60 degrees and 67 degrees Fahrenheit now it’s important to know that if you have kids or a baby in the room and you’re trying to keep it warmer for them 65 to 70 degrees is ideal for kids however again if you go above that 67 degree temperature just know that it may take you a little bit longer to fall asleep so make sure that when you adjust the thermostat at night but when you’re ready to go to bed that temperatures in that ideal range for falling asleep it’ll help you fall asleep easier tip number two is using melatonin now this is pretty commonly known that if you take some melatonin that it can help you fall asleep faster however a lot of people don’t understand how the melatonin works or what it is melatonin is a hormone that can be found produced in the body by the pituitary gland and this is a hormone that’s used to regulate our sleep cycle and so it’s important to know that this is naturally occur in our bodies but if you do supplement with it that it can alter that natural mechanism how it does that is essentially your body knows that it’s going to receive the melatonin at night and so it won’t produce it naturally anymore and so when you’re using melatonin just use it sparingly and use it for short periods of time if you go to costco you can find a really good supplement of melatonin five milligrams that you put under your tongue let it dissolve it’s pretty high-quality and it does work a lot of my patients get really good success using this mell time again it is simply a hormone to help you fall asleep it won’t necessarily help you stay asleep at night but it will help you fall asleep faster and so again it is a supplement you should you temporarily if you’re having trouble falling asleep it’s a good supplement to use and tip number three is good sleeping posture this is really important because all of us sleep a little bit differently some people sleep on their back some people sleep on their side some people sleep on their stomach and some people toss and turn all night but sleeping posture is key to making sure you don’t get in a position that’s gonna cause discomfort throughout the night when we think about posh drop-in times to think about sitting up and standing up or walking straight but we often forget that we spend 4 6 8 hours of night sleeping in the same posture and if you’re sleeping in a posture that can be harmful to the body it’s going to cause sleep disruptions so what’s a posture that can be harmful to the body well if you’re sleeping on your stomach you usually have to turn your head one way or another what this causes is this causes undue strain on the neck when your neck is turned that will lead to abnormal wear and turn the neck and lead to a possible kink in the neck and you don’t want to wake up with one of those so if your stomach sleeper and you’re trying to avoid that kink of the neck what can you do well good sleeping posture consists of maybe taking a body pillow and laying on your stomach over the pillow and then putting a pillow underneath your head that’s supportive that’s adjustable and height so you get the right height so you can still sleep somewhat on your stomach but so your heads not cranked so much at night this is really great for stomach sleepers and oftentimes my president my patients who become pregnant they’ll notice that it’s just like a body pillow it prevents them from laying on their stomach and so they’re forced to lay on their site and they can oftentimes find a good position on their side to sleep in the second position on your back a lot of people with back pain may burrs may switch over to sleeping on their back because they feel like it feels better but remember if your legs are straight that could cause extra strain on the back so if you want to take pressure off of the back all you have to do is stick a pillow underneath your knees keep your knees slightly bent at night and sleeping on your back can become comfortable the other key is to make sure your neck has proper support when you’re laying on your back so you want a pillow it gently cradles the curve in the neck naturally that’s adjustable and height that’s not too high not too low that provides a great amount of support behind your neck if you want to adjust your pillow at home and you just want to try a different height the pillow take a towel roll it up in a roll put it behind your neck oftentimes this acts just like a neck roll pillow and provide a little extra support to your neck while you’re sleeping on your back the third posture sleeping on your side it’s a great posture as long as you’ve got a great pillow to support your neck and what is a great pillow well it’s a pillow that actually is the perfect size for you so if you go and buy a pillow that maybe someone else likes but it’s not the right size for you maybe your shoulders are different sizes maybe your neck curve is a different size maybe your bed a softer and so you sink into your bed maybe your mattress is firm and so you don’t think very much all these play a part in finding the right height to pillow so if you can find a pillow with a good height that matches and keeps your nose Center to your sternum that’s gonna help you achieve the best sleeping posture on your side and that is one of the third tip on how you sleep better fast so my name is dr.

pound your clinical director at traverse health and I help people feel better fast if you’re finding trouble sleeping and you’ve tried all these tips give me a call eight-zero one nine eight zero zero zero zero two and we’ll see you as soon as possible we’ll see if there’s a problem that’s actually preventing you from sleeping good at night and it may not be just the pillow it may not be that you can’t shut your brain off at night it may not be just the room temperature there may be a problem actually preventing you from sleep well so again if you’d like to get checked out and you’re in the Lehigh area give me a call eight-zero one nine eight zero zero zero zero two if you call me right now usually we can see you today or tomorrow again doctor pound here with heal better fast you.

Read More: Now Lifestyle Video Series

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