That's the Best Sleeping Position and 30+ Tips for Good Rest

avoid gimmicky alarm clocks that shine bright like a diamond in the sky oh boy to wake you up an alarm clock needs to be loud not bright cutting edge illuminating alarm clocks look fancy and decorate your room but their light is harmful to your sleep your brain needs darkness to reboot completely that's why you should opt for regular simple alarm clocks eating heavily before sleep there's hardly a person who doesn't know that eating a lot before going to bed can cause nightmares but actually it's not only about the size of the meals but also the time when you have them by eating heavy foods for dinner you encourage your brain to be more active that's why at night it can lead to vivid nightmares besides a hearty dinner disrupts your digestive system leads to weight gain and causes problems with your stomach on the other hand it's also a bad idea to eat right before going to bed even if your dinner is light your body will still struggle to digest whatever you fed it try not to eat anything two to three hours before bedtime and if the dying feeling of hunger doesn't let you fall asleep choose to eat fruit exercising exercising is a healthy and effective way to keep your body fit but not before going to bed quite the opposite any rigorous physical activity late at night will negatively affect your sleep try to exercise at least four hours before going to bed and if you need to relieve stress after a work day opt for a short stroll rather than running on a treadmill or going for a long evening walk playing with gadgets cut down on your screen time before falling asleep not only do gadgets over stimulate your brain making it restless but their screens also emit that infamous blue light this light suppresses your body's sleep hormone melatonin and alters your internal clock as a result your brain doesn't believe it's time to go to bed hello insomnia to avoid this problem you can wear special glasses that block blue light or choose a special night mode on your devices but the best solution is to power down all handheld screens an hour before going to bed napping napping is an entirely normal and often healthy routine but if your naps are regular and last longer than half an hour they can mess up your sleep at night statistically people who like having naps during the day often have sleep disorders like sleep apnea and insomnia so unless you need it really bad avoid napping in the afternoon and if you do don't make it longer than 10 minutes this is enough time for your body to recharge your bed needs to be of a good quality good enough that when you lay on it you feel a sense of relaxation flow through your body a good pillow is important too to properly support your spine there are different pillows thick thin firm soft try out a few and find out what's best for you lighting is important so if your room still has a bit of light in it even at midnight it might be one of the reasons you can't sleep well go ahead and close those drapes shut oh look you did that and they're still letting light in ah don't worry pick out some thick black curtains and put those up instead that'll do the trick okay even if that doesn't do it buy a sleep mask to place over your eyes when you hit the sack now you need to find the right temperature it's likely you won't have a thermostat on hand but the trick is to make sure your room is neither the sahara desert nor the north pole right in the middle is where you want it late in the day caffeine is a no-no it stays in your bloodstream for about six to eight hours if you're one of those people that drinks a cup of coffee and gets really energetic try not to do it after three or four pm we've all done a late night fridge run milk and cookies are a classic but i prefer well i'll take anything as it turns out that's not really helping your mission to sleep better but there was a study that discovered that if you eat a meal rich in carbs four hours before bed it helps you sleep except another study said that a low-carb diet might help sleep too the best thing to do is see what works for you once you find that perfect sweet spot you can go ahead and sit at the dinner table without feeling guilty this next tip involves water bath water to be specific a shower or bath as long as it's hot can definitely help you fall asleep faster not only that but it might help you reach a deeper state of sleep not so deep that nothing will wake you but deep enough for you to wake up good as new nocturia it almost sounds like a magical spell but it's just what specialists call it when you have to use the bathroom a lot at night no that's not magical we've all had those moments it feels like the biggest decision of your life get out of bed or tough it out so the best way to prevent this is not to drink liquids before bed altogether duh it's super easy just link it to your no electronics rule when you wake up have a tall glass of room temperature water it'll kick start your day and help your body feel fresh and rejuvenated plus you just need to rehydrate going to bed hungry if to shed a few pounds you strictly follow the rule of not eating after a certain time you might do yourself a disservice while going to bed stuffed is bad doing the opposite isn't any better in fact having a pre-bedtime snack full of protein and fiber boosts your metabolism which is crucial for maintaining a healthy weight also if your body doesn't get any fuel before getting rest insulin levels drop that can be dangerous for people with diabetes but even healthy people could wake up dizzy or with a headache sleeping on your stomach so what's your favorite sleeping position let me know down in the comments but if your answer is on the belly then i have some bad news for you this position just might be the worst it puts additional strain on your spinal cord and back which doesn't allow your muscles to relax during rest this extra strain on the spine might cause pain or numbness in different body parts also sleeping on your stomach can be the reason for neck problems since it's in a twisted position all night not stretching skipping a bedtime workout doesn't mean you should avoid all physical activity in reality light stretching can help you with warding off leg cramps at night this type of muscle spasm which can be really painful and disturbing affects up to 60 percent of adults in the u.s alone while experts are still not sure what exactly causes night leg cramping they advise stretching the muscles regularly to lower your risk of getting them but don't go overboard with the stretching or you'll have to sleep with sore muscles sleeping with pets you might think that the only disadvantage of this is having to deal with pet hair on your bed and if your pet regularly visits a vet you're safe since the risk of disease transmission is low however if your immune system isn't at its best the chances for disease transmission rise sharing a bed with a pet is especially not advised for elderly people and those who have diabetes on top of that humans and animals have different sleep cycles pets wake up more often during the night which can leave you cranky in the morning or still dogs in particular tend to hog the bed and not leave you much room like my dog riley does do i kick him off heck no do you sleep with your pets tell me about it in the comments below sleeping with wet hair chances are you've already heard the tale that it can make you ill you won't catch a cold just because you sleep with wet hair but hair is the weakest when it's wet so when you toss and turn in your bed it creates friction and causes breakage also the pillow's fabric absorbs not only water from your hair but natural oils that's why you'll wake up with dull and less shiny locks besides water and warmth are all bacteria need to start blooming right on your pillow which puts you at risk of a breakout choosing the wrong pillowcase your face touches a pillowcase for much longer than any other fabric that's why getting a good silk one is important if you want to keep your face looking good first silk is naturally hypoallergenic and resistant to mold fungus and dust mites also this fabric helps your skin maintain its natural moisture and producing silk requires much fewer chemicals than other fabrics on the marketplace this saves your face from unnecessary exposure to these substances besides the smoothness of its texture helps prevent wrinkles it's 2 a.m and you're still tossing and turning in bed you've counted so many sheep jumping over the fence they could populate a little european country you've read 100 pages of advanced physics for fun even two cups of relaxing mint tea didn't help you you turn on the tv hoping to find some boring show to fall asleep to as you're switching through the channels you see a girl put a glass of water under her bed and voila she falls asleep with a happy smile on her face some minutes later the host explains that in feng shui water symbolizes wealth and perfection it transforms from liquid to solid form and gas quickly and flows freely it helps in new beginnings and carries some coated information in it and it helps you sleep safe and sound because it absorbs negative energy you can check to see if you have trouble falling asleep because of negative vibes with a simple test leave a glass of water under your bed overnight and check it in the morning if you find bubbles in it or it's clouded it's those bad vibes the water has taken from the bedroom even if you see no bubbles in the morning you should still flush the water down the drain and get a refill for the next night the water has probably just absorbed all the negativity you feel a little skeptical about this ritual but you also only have four hours to sleep before the alarm goes off so you decide to try it anyway leaving open cups of water around the room can make the air a bit more humid and that's definitely not bad some minutes later you finally fall asleep when you wake up the next morning you see bubbles in the glass and wash all those negative vibes down the drain there's a relaxing technique that helps shake off all that tension you've had throughout the day relax all your body first focus on your face tighten all the muscles by squeezing them including your lips and tongue then do the same with your neck arms and all the other body parts make your way down the body the hardest part is about your thoughts try to make your brain think you're here to relax to do that think of any calming scene and visualize it and yeah it's okay if your mind wanders just try to go back to that soothing scene and focus on it it might take some practice but once you've mastered it falling asleep will be easy peasy you can also try another technique just repeat don't think over and over again sooner or later your brain won't have any other choice but to give in and stop thinking don't worry the effect is temporary i think there's a breathing technique that forces the mind and body to focus on regulating breath rather than thinking first off rest the tip of the tongue against the roof of your mouth let your lips part slightly and exhale completely through your mouth close your lips and inhale slowly through your nose while counting to four in your head then hold your breath for seven seconds and exhale with a whooshing sound counting to weight repeat until you feel relaxed but you'll probably stop it without a prompt at some point just because you fell asleep there's no good morning without a good night so if you crave sweets and junk food before you go to bed there's nothing weird about it oh thank goodness chocolate and other sugary snacks soothe and calm you down and your body knows it if you're calm you fall asleep in no time but stay away from chocolate it has small amounts of caffeine too just like with decaf even a couple of milligrams might be enough to disturb your sleep ah stop hitting the snooze button always get up at the first sound of your alarm clock it'll be much more difficult to get up after the second third or fourth ring ten minutes of extra sleep won't make you feel any better in fact every time your alarm wakes you up you experience stress so don't do it again and again just turn it off and get up straight away when you wake up clench your fist tightly and say yay really loud it sounds weird but it's a really effective way to shake off any drowsiness you'll get a rush of energy and your brain will be a little confused so it won't go back to sleep although anyone sleeping next to you might not appreciate it another simple trick set your alarm to the loudest it'll go and put it on a shelf in the furthest corner of the room the next morning you'll have to get out of bed to turn it off it's easier to stay up if you're already on your feet every time you go to bed late you always worry the next morning will be tough but this worry only makes things worse as it guarantees you'll wake up feeling tired so you need to trick your brain a little imagine you need to get up early the next day and it's already 2am say something like this to your brain four hours of sleep is enough for me to wake up full of energy tomorrow morning is going to be great if you can get yourself to really believe these words you'll wake up fine but this method requires some practice because it's not so easy to trick your own mind taking a cold shower after getting up is a real nightmare for some people but there's a less daunting alternative you can get a small but decent energy boost by washing your face with cold water your eyelids won't feel so heavy and it will clear your mind a little bit but there's an even better option if you need a boost when you get up open a window look at the sky and breathe in the fresh air the sounds colors and smells will stimulate your senses this simple action works wonders after lying in bed for so many hours giving you a little vitality and improving your mood try to wake up at the same time every day even on weekends or holidays your body needs to stick to the correct sleep cycle even if you had fun on friday and went to bed late it's better to wake up at your usual time the next day and then nap a little in the early afternoon over time your body will wake up at the same time every day without an alarm clock if you wake up in the middle of the night don't turn the lights on light stimulates your body and your sleep could be disrupted until morning and try not to look at your watch as this will stress you out about how little time to rest you have left go to bed straight away and try some relaxing breathing exercises to quickly fall asleep again and distract yourself from intrusive thoughts wearing socks helps you sleep better whether or not to wear socks to bed has been a debate of the ages science now says the answer is yes keeping your feet warm helps you fall asleep faster and stay asleep it helps with circulation too warm feet keep your blood vessels open open blood vessels tell your brain that it's time to sleep and they also evenly distribute heat to the rest of your body to keep you comfortable what side of the debate are you on do you sleep with or without socks let me know down in the comments think about what material your pjs are made of what are your individual needs cotton is all natural soft and all-around coffee but do you have night sweats if so then cotton might not be the best choice for you as it's not great at wicking away moisture if you have night sweats you can buy moisture wicking pjs silk is surprisingly good at body temperature control but can be slippery and pricey flannel is ideal for the winter months if you still keep your bedroom cool at the end of the day literally what you feel most comfortable in is what you should sleep in keep it loose tight clothing isn't ideal for a good night's sleep by tight i mean leggings anything made of compression material or tight elastic wearing tight clothing to bed isn't good for circulation which affects that sleep pattern i mentioned earlier tight clothing may also cause you to sweat ew gross so whether you like to shop for pj sets or just wear whatever t-shirt you've got at home keep your jammies loose and breathable by the way this goes for your socks too opt out of the compression socks when you're hitting the hay [Music] avoid buttons snaps zippers and jewelry yeah those extras might make your pajamas look stylish but they can potentially irritate your skin and disrupt that precious sleep cycle you might even be allergic to some of the metals used in these accessories they would be fine to lounge in but probably not very comfortable to sleep in pajamas are the last thing that should be complicated especially during a late night bathroom break wash your pjs regularly not to gross you out but your jammies are home to millions of dead skin cells and bacteria from sweat plus if you usually have a late night snack add food particles to that list it's recommended to wash your pajamas after you've worn them three or four times or you can always invest in a few pairs of your favorites if you don't wash your pajamas it increases your risk for bacterial infections and skin irritation talk about sleep disruption the best pjs might be no pjs sleeping in the nude is really good for the body think about our ancestors i'm pretty sure their jammies were nothing fancy sleeping sands pjs is good for your skin and hair it allows the pores to breathe and as it turns out the body is pretty good at regulating its own temperature so you're not likely to sweat if the body temperature stays down it's better for growth hormones which helps with anti-aging and promotes a better metabolism say what yeah ditching pajamas can boost your metabolism which can lead to a healthier weight

Channel: BRIGHT SIDE

Views: 125,312

Rating: 4.8891153 out of 5

Keywords: bright side, brightside, healthy habits, healthy lifestyle, healthy tips, don’t do this, avoid doing this, good for your health, healthy lifehacks, don’t do this before bed, napping, hot shower, live healthy, good habits, sleep well, exercise well, sleeping with pets, feel nervous, sleep deprivation, melatonin production, biological clock, consequences of insomnia, causes of insomnia, sleep journal, insomnia how to fall asleep, sleeping in socks, sleeping in pajamas

Id: mp_64wkRjHU

Length: 19min 47sec (1187 seconds)

Published: Wed May 12 2021