Fix Your Sleep - Practical Tips to Improve Duration & Quality
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- Опубліковано 13 тра 2024
- PDF tips chart here: www.yogabody.com/10-tips-to-f...
If you struggle with a lack of sleep, poor quality sleep, or both, the tips in this video could help you get back on track.
The average person needs around seven to nine hours of sleep a night - some a little less, some a little more. In terms of sleep quality, around half of your night’s sleep should be spent in light sleep, around a quarter in deep sleep, and the rest in REM sleep (rapid eye movement). But for many people - me included - just getting to sleep and staying asleep is a real challenge.
Three years ago, I started tracking my sleep and discovered I was sleeping just five hours on average per night. I was living in a perpetual state of lifestyle jetlag and sleep exhaustion which affected everything from my mental health, to my physical recovery from exercise, and even my diet.
Today, sleep is still a struggle for me, and I still have difficult nights and puffy eyes here and there. But I’ve objectively improved my sleep quality by around 20% and I’m committed to improving another 20% in the future. I’ve confronted my sleep issues and made a committed effort to change.
Over the years, I’ve interviewed a number of sleep thought leaders on my podcast, including Matthew Walker, Professor Russell Foster, and Rob ten Horst and learned some effective strategies to improve my sleep. In this video, I’ll reveal some of those learnings as well as some practical tips that will hopefully help you get your sleep back on track. Let’s get started!
VIDEO CONTENTS
00:00 Lucas’ sleep story
00:32 Effects of poor sleep
01:35 Ideal sleep quantity and quality
04:06 The importance of darkness
06:00 Ideal air temperature
06:52 Avoiding sleep aids
07:48 Sleeping on an empty stomach
08:18 Setting a caffeine curfew
08:59 Choosing the best sleeping position
10:57 Tracking your breathing
12:13 Mindfulness before bed
12:28 4:8 breathing technique
14:06 Sticking to a consistent sleep schedule
14:39 Making bed a sacred space
14:59 Keeping a sleep journal
DISCLAIMER - sleep problems can be very serious. Severe sleep apnea, circulation, and heart irregularities at night can even be life-threatening. Please check with your doctor before starting any self-care routine.
WHAT ARE THE EFFECTS OF POOR SLEEP?
Poor sleep quality can have a huge impact on your wellbeing. Mentally, it can contribute to low mood, increased stress, and impaired cognitive function. Physically, it can weaken your immune system, raise your risk of chronic conditions like obesity and heart disease, and disrupt your hunger hormones, increasing the likelihood of you making poor diet choices after a bad night. Inadequate sleep can even hinder exercise recovery by limiting your body's ability to repair and build muscle.
WHAT WE’LL COVER
* The physical and mental effects of poor sleep
* Recommended optimum sleep duration and quality
* 10 practical tips for better sleep
RECOMMENDED READING
Why We Sleep: Unlocking the Power of Sleep and Dreams by Matthew Walker
Life Time: Your Body Clock and Its Essential Roles in Good Health and Sleep by Russell Foster
The Quantified Scientist sleep tech reviews with Rob ter Horst
WANT MORE?
* Join our YOGABODY Daily at-home fitness program: www.yogabody.com/yb-daily/
* Lucas’ podcast: www.LucasRockwoodShow.com
* Main site: www.yogabody.com/
Got a question? Please post down below.
#Sleep #SleepTips #Insomnia
PDF tips chart here: www.yogabody.com/10-tips-to-fix-sleep-youtube/
I like how you share from your own experience. Not just general facts. It makes it very relatable. The Yoga Teacher craving junk food?!?!! Not just feeding on berries and nuts?! He’s officially human!!!!
Hi there beautiful amazing yoga teacher. I love your classes and the incredible knowledge you share so well with your devoted followers.
You are so clear in your teaching and you have a very lovely voice and authentic presentation. It’s as if you are chatting with a close friend which is so heart warming. I live in Australia and I’m a retired yoga teacher and so appreciate your class although of course I have to modify postures somewhat because I’m nearly 77 but God help me if I had not discovered yoga in my youth.
Mellaine sends much loving blessings to you for all the great good you do for so many in the world. ❤🙏🧘🏽♀️
If you feel like a sleep mask is going to drive you crazy, spend the time to find the right one and get used to it. I started when I was working nights 30 years ago... hate to even try to sleep without one. Took awhile to get used to, but very worth it
I absolutely love Lucas and his courses. One think I’d like to add to this video that others might find helpful…I darken my room enough to eliminate light, but still leave some cracks so that the morning light can awaken me. I also used to use a wake-up light alarm when I had to wake up before sunlight for work. Waking up in the dark is absolutely horrible. It made me nauseous. The body needs to sense light to produce wake-up hormones in order to awaken us gradually and naturally.
Good insight and may be the best recommendation for others too!
- YOGABODY Team
Awesome Video -- thank you Lucas! Surprised you didn't mention mouth taping. It has worked wonders for me.
I really appreciate your taking time to put these videos together to help people like me. We really need this kind of info to help us with everyday life ❤
Really appreciate you putting out free content. You're doing so much good.
Thank you so much for your kind words! We're glad you find the content helpful.
- YOGABODY Team
Thank you Lucas 😊
Thanks so much for this. There are definitely things from this list that I need to incorporate into my sleep routine.
Thank you🤝
I know the feeling!
Awesome video
You have qualoty content. I like it. Thanks
I've been struggling with insomnia for 6-7 years now. I've tried everything, including getting an adjustable bed, buying new mattresses twice, all kinds of devices, supplements, apps - you name it, and I've tried it. After watching this video, I set the head of my bed higher, and did the belly breathing when I got in bed. I have added an hour to my sleep every day since, except for one night, when I was very stressed and forgot to do the belly breathing. Amazing. I can't believe all this time it was such a simple fix. Thank you so much, Lucas! Now on to train my pelvic floor.
Wow, that's incredible to hear! We're so glad the simple adjustment made a positive impact on your sleep. It's amazing how sometimes the smallest changes can make a big difference. Best of luck with your pelvic floor training!
- YOGABODY Team
I have the same negative effects as you from sleep deprivation, Lucas, but the positive effect is it keeps me very devoted to my sleep hygiene. I still do read in bed, but I follow most of your other tips (other than tracking) and can absolutely attest they make such a difference in my sleep quality. Thanks for another great video!
Brilliant Lucas! Your videos are a godsend. Peace.
Thanks a bunch for your appreciation Heinz Brummel!
Thank you Lucas - grateful for these tips 😊
You are welcome! Glad it helped Karen Tuohy!
- YOGABODY Team
Great, thank you!
Glad you liked the video, FR!
-YOGABODY Team
Thanks ❤
Glad you liked the video, Zahra!
- YOGABODY Team
Wants more video about sleep.Thanks a lot for the video
Glad you found the video helpful. We have more content on sleep, check out these links:
ua-cam.com/video/rNa_xgac4vk/v-deo.htmlfeature=shared
ua-cam.com/video/hOpegRAAzFY/v-deo.htmlfeature=shared
You can also explore our channel.
- YOGABODY Team
Great channel 👍
CoAch Cat - Thanks so much for your support!
I found out that gravity yoga before bed is excellent for relaxing also the mind, thank you Lukas
Great!
65 - 68 ... "way cooler than most people are used to" said no one that ever lived in New England. When it's just me, the house temp is set to 57
Man, you're killing it, right now you've got 1,900 thumbs up and TWO thumbs down. That is a pretty strong ratio of likes to dislikes, nice work.
Thank you! The positive response is truly appreciated.
- YOGABODY Team
Sir maybe a short explanation on what are hypnic jerks...many thanks 🎉
Hypnic jerks are involuntary muscle twitches that often happen as you're falling asleep. They're completely normal and usually harmless.
- YOGABODY Team
May i suggest one more little thing?!..... turn off wifi and mobile data before we go to sleep!!..
You know what's funny...... I Read ya comment and didn't believe you..... But After watching this vid and desperate for good sleep I actually cut off my wifi, unplugged devices and put my phone that normally on my bed by the window. Opened the window for coolness...... And I believe this all gave me decent sleep last night.. compared to all the other nights I've been struggling... SMH lol
Isn't turning off the phone enough?
It saves charge and the alarm still works
Great tips but I get a cold if the room temperature is 18 degrees and I have to sneeze all the time and my nose is running. For me 21 is way better.
Thanks for the tips! Quick question, so do you think drinking casein before bed (which apparently promote night time muscle recovery) will negatively impact sleep quality? Some researches seem to say otherwise.
Drinking casein before bed may vary in its impact on sleep quality for individuals. It's best to consult with a doctor to determine what's suitable for you.
- YOGABODY Team
Is there an additional benefit if you're already sleeping on your side to also get the inclined fowler pillow?
Using an inclined fowler pillow while sleeping on your side can offer added support and potential comfort. Try it to see if it complements your sleep position.
- YOGABODY Team
I tried the dark room piece of advice before, but the problem with it is that not only did it not help me to fall asleep more easily, but it made it impossible to wake up in the morning since there was no light coming in from the sunrise and my body still wanted to sleep "thinking" it's still night. So in the end falling asleep was just as difficult with the added "bonus" of being unable to wake up in the mornings.. 😂
Is your room naturally dark? In that case, you don’t need to darken it. I darken mine enough to eliminate light, but still leave some cracks so that the morning light can awaken me. I also used to use a wake-up light alarm when I had to wake up before sunlight for work. I agree that waking up in the dark is absolutely horrible. It made me nauseous. The body needs to sense light to produce wake-up hormones in order to awaken us gradually and naturally.
@@marthapopova8084 No, it's not naturally dark. I drew the curtains which are very thick to cover the whole window because I've encountered this piece of advice a couple of times(among others) for sleep hygiene and to help you fall asleep faster. I tried other things as well, but this one I felt it particularly backfired :) I have an alarm clock with a sunset and sunrise function, like you mentioned. For me it didn't work. There's nothing like the natural light I guess...
My '23 and Me' report told me that I am genetically pre-dispositioned to get little deep sleep. And, indeed, despite having good sleep hygiene and seeing a sleep doctor, I get fewer than 20 minutes of deep sleep per night on my Apple watch (it's often in the teens). Any ideas from the sleep specialists on what to do in this case? Thanks.
What if the shoulder hurts from sleeping on the side all the time?
is there a reason why you recommend 4:8 breathing instead of, say, resonance breathing for sleep?
Great question! 4:8 breathing is often recommended for sleep as it helps activate the body's relaxation response. Resonance breathing can also be beneficial; it's about finding what works best for you!
- YOGABODY Team
Which sleep tracking app to use? Thanks
There are many good sleep tracking apps! Some popular ones include Sleep Cycle, Fitbit, and Sleep as Android. Try a few to see which suits you best!
- YOGABODY Team
wao
Damm, I drink 3-4 litres of Pepsi Max every day, and also drink it when I wake up through the night.
Oh well, I only do the breathing thing out of your practical tips. I am great at swimming lengths without breathing though. The rest, eating on the way to the bedroom, watching TV/phone, caffeine, sleep routines etc.
I have no self-control, with my memory rubbish forgetting where I binge-watched a TV series in bed until the TV timer turned itself off and the remote control is in the blankets in the morning.
I will try some of these techniques even though I am nearly 60 always room to improve, I am lucky that I never get grumpy even though most nights I only get 5 hours sleep ( A major improvement from when I was younger) and in a tachycardic state since I was a teenager with resting heart rate @ 100-120 bpm most of the time never expected to live this long.
Making small changes can lead to big improvements over time. Keep at it!
- YOGABODY Team
I not sure, but for me eating pizza and watching ''netflix" does associates with rest, I understand it is considered not really healthy though and I'm really struggle with tweak it in my head
💖❤️💖🙏❤️💖❤️
I would very much like to be able to turn off Netflix at night. I listen to it to drown out my tinnitus. A silent room makes the tinnitus get louder and louder, yet the iPad glows in the dark all night.
Get a sleep mask
I have to listen to something because of anxiety so I wear earbuds and just listen to audiobooks or shows without watching so it stays dark. Usually I put the timer on for audiobooks- like an hour is enough for me
I don't have one, but does it have a screen darkening feature? Example my TV has blackout mode.
I like u
Means
احبك
When i'm doing these breathing techniques before I go to bed or when i'm in bed, my heart rate goes up and I get more anxious. Anyone else have this happen?
Do you breath more through the right nostril than through the left? In yoga kundalini, left nostril breathing is said to be more calming.
La exhalation should be longer than the inhalation, and even stop breathing for some seconds after exhalation. This may switch on the parasympathetic nervous system. If the inhalation is longer, it activates the sympathetic system, and make you nervous.Three-four such cycles of breathing is enough for to fall asleep for me.
I do experience that.
@@frdjck Most of the time I breath through the right I think. But not always.
@@IdaKiss Exhalation is definitely longer so it must not be that.
I sleep best at 27-28 celecius
My problem is nightmares.
Apparently B1 will help
Macys has zero blackout curtains for $60
nice!
Restless Legs Syndrome cannot be cured by changing sleep position and I have seen no serious research claiming that sleep position will help it. So far, no cure for it at all though one with RLS eventually identifies what makes it worse so avoiding that or those factor(s) may help, sometimes significantly. As is usually the case with so much of clinical research: theories abound and so many different types of drugs have been tried and while some drug may help one person at least for a while, the same drug may worsen it in another... May we soon discover at least some cure for the millions suffering from this!
However, your series of suggestions to promote better sleep are excellent (except the tracking of breathing which could easily become a fertile source of anxiety and disturbed sleep) and most of what you suggest has been shown to support sleep in lots of people though not in everybody. Am extremely surprised however that you do not mention what may be one of the most crucial and endemic factor disrupting sleep: Screen time especially in the evening is a potent disruptor of sleep for so many! Hopefully, you did mention it and I missed it... not enough sleep...Thank you for the overall presentation!
When I had restless leg symptoms I found out I was iron deficient, with other symptoms as well, like itching. Iron supplements helped so much.
This is actually a good reminder to check our iron levels. Thanks for sharing your experience!
- YOGABODY Team
Like the other person said, studies at John Hopkins has shown that a lot of times low ferritin levels (iron storage) is the reason for RLS. But a blood test considers above 20 normal however studies show anything under 70 can cause RLS in some people. Because some people are genetically predisposed to RLS if ferritin levels are below 70. I convinced this of my mother in law who got on an iron supplement and relieved her RLS. So I highly recommend getting your ferritin leaves checked and if they are below 70, get in an iron pill until it gets to that limit which could take months so have patience.
Thank you for sounding so boring that I feel I can go back to sleep.
Just to note: "the half life of caffeine is 12 hours" is not entirely accurate. The research seems to show that the biological half life of caffeine varies significantly among individuals in a range from 2-12 hours, with 5-6 hours being a typical value. The number in the video isn't entirely right, but the point stands: caffeine lasts longer in the body than most of us realise
Especially as we age the half-life gets longer. Often causes waking.
First can I get pinned❤❤❤❤😊😊😊
Pinned up before bed 🥴🥴🥴
@@King-is7hr What?????