9 Habits That IMPROVE Your Sleep

[@superlambda4144]

1.Get some sunlight in the morning 2.Have a wind-down routine 3.Exercise 4.Use your bed for sleep only 5.Make your bedroom cold 6.Take a hot bath (1 hour before sleep) 7.Have a sleep schedule 8.Optimize your bedroom (no light and noise) 9.Meditation

[@apparently2]

Appreciate your doing this Super Lambda. I still watch and enjoy the video, but it’s very handy having your notes.

[@superlambda4144]

@@apparently2 You are welcome! 😘

[@alovera280]

Thank you

[@superlambda4144]

@@alovera280 😘

[@infinitegamer5074]

Super Lambda🙂, the 1st one is get some sun-light but we can't get sun-light😟 because its corona time😷

[@Fafa-lw4kb]

It's so hard to maintain a routine when you live in problematic households sigh

[@shelbyredmann1465]

I study, eat, watch youtube, hang out with friends while in my bed.... I think it would just be easier to sleep somewhere else at this point.

[@apophisca2163]

XD nice

[@parvathyram4054]

😂

[@OatmealTheCrazy]

I exercise in mine cause really limited space lol

[@Digun10]

Hi Shelby✌🏻😁 !! Hello From UK

[@Inerize]

Sleep is critical in our success in life

[@TimeFliesTimeManagement]

Very comprehensive analysis! Really love it! You haven’t missed anything from theory on internal clock to very practical tips.. thanks for that 🔥🔥

[@faydulaksono]

1. get sun light 2. wind down routine 3. excercise 4. cool down room temp. 5. hot bath 6. use bed for sleep 7. sleep schedule 8. optimize bedroom 9. meditate or jump 13:00

[@lacthetomato]

HAHDHAHSH I thought that part of the video actually said "or jump" 😭😭😭 ty ty

[@kiwin9488]

This channel is the best thing that ever happened to me in KZbin

[@shibolinemress8913]

My flat is a bedsit with everything in one room. My bed is also my sofa and recliner. For sheer lack of space and other furniture, I can't avoid using it for other things during the day, especially during lockdown. Otherwise all these tips sound great!

[@aurorasurrealis1032]

Yeah... No sunlight for me in the mornings during winter. Thanks sweden. I have amazing terrariums though. With UVB light and I love to look into them and enjoy a piece of nature at home.

[@half-soul8393]

What's UVB light?

[@aurorasurrealis1032]

UVA and UVB create a lightspectrum that is close to natural sunlight. Especially the UVB light is used in light therapy for those who suffer of seasonal depressions. It's like having a little bit of sunlight inside your home. 🤗

[@ursulamullikin4723]

I have sunlight year-round Florida

[@half-soul8393]

@@aurorasurrealis1032 it's harmful though

[@aurorasurrealis1032]

@@half-soul8393 No, it isn't. 🤗 It's not like I'm staring into the lights. I just look into the terrariums.

[@matthewwitherford]

I can tell you after following this video, i am now onto day 120 in a row of getting up early and going to bed early thanks to the tips on your channel. I will give my two cents below: 1 - Sticking to the same sleeping pattern 7 days a week really does make it much easier 2 - Track your habits with the Habit hub app and build your streaks 3 - Cut down on Caffeine, i am also on day 120 in a row of having no more than 2 Coffee's per day, if you think your large caffeine intake is not ruining your sleep, your dead wrong let me tell you. 4 - Place your alarm clock on the other side of your room and next to the alarm clock have a flask full of water, as soon as you get out of bed and turn off your alarm clock drink the water straight away, drinking the water will stimulate your brain and hydrate you waking you up. 5 - After drinking the water, lightly pace up and down your bedroom, this gets blood flowing through your body and helps you wake up as well. 6 - Get a sun light alarm clock and place it next to your bed, have this go off about 5-10 mins before the alarm clock on the other side of your room, the light from it makes for a more pleasant experience waking up. The main thing i have found is that from you waking up and wanting to go back to sleep vs your brain accepting you are awake and you don't need to go back to bed you have a 2 minute window and it's what you do in those 2 minutes that makes a huge difference. Doing number 4 and 5 that i have mentioned in that 2 minute window will help you massively. All these things worked for me after battling poor sleep and struggling to get out of bed early for years, now it's effortless. The most important thing to remember is to stay patient it doesn't happen over night (no pun intended) if you mess up just start again and keep starting again until you get it.

[@rymaru2138]

For me, it is at times the opposite. Watching KZbin videos winds me down and I get sleepy. While reading gets me too stimulated, and planning for the next day is too stressful. And I can try to change my sleep schedule all I want, but just two or so days if it gets messed up I'm back on the night shift again.

[@SleepyDogg]

I've been there for years. My best advice is to have a sleep and wake alarm. If you're awake past your sleep alarm. Keep your wake alarm the same consistently. Overtime you'll be forced to sleep an appropriate time before your wake alarm. Also, as the video says, don't stimulate your mind with exciting videos. Try meditation or if you really have to watch something. Watch soothing videos like ASMR.

[@blueicer101]

It definitely depends on the youtube video and it depends on the book. It also depends on the person. If it's entertainment it may wind you down, it it's technical or difficult content it might stimulate you. This can obviously be backwards for some personality types. It's good though to have a sleep tracker or some objective way to measure your sleep quality or time asleep because we obviously can't judge how well we slept when we are sleeping. We can only judge our mornings which really depends on the sleep phase we wake up in, so it's not an accurate measurement.

[@zeinabfaris5663]

It’s so unfortunate for people who work on night shifts😢total sleep pattern distortion

[@settitoma5891]

Thank you for all your work! Your videos help me so much. Thank you!

[@danielyeshe]

Any chance you could make a video on this topic for those who work shifts? My normal shift pattern makes a regular bedtime impossible. Also how might all this be adapted for living in a one room flat? Thanks.

[@prachigauns8888]

Thanks, it's very helpful for better and healthy sleep

[@CarbageMan]

I was an insomniac, and going to the gym after work cured it.

[@evat7929]

GREETINGS FROM GREECE! THANK YOU VERY MUCH. YOUR ADVICE HAS HELPED ME ENORMOUSLY.

[@JS-ld2qd]

I'm going to manage my sleep now to have it on point once and for all now. Thanks for this and other videos you have. I hate and am done with feeling lethargic, tired, drained all day. I'm going to give myself sunlight in the morning and TURN ON THE LIGHTS in my room and bathroom.

[@shaggybg]

Thank you for sharing these tips, especially the trick with the hot bath ~1hour before bed. I will also remember to meditate when my mind is not calm and I try to sleep. I usually do it anyway for about 2 minutes - maybe it is enough for me and helps, combined with the wind-down routine, which I have in the last 1 hour before my sleep schedule. Sunlight in the morning is tough sometimes, especially in winter, but having all lights on in my home is an alternative. I also do exercises first thing in the morning and it helps a lot. I found myself the need for a colder bedroom, and having the bed for sleep only. But I have difficulties for tip #8 - my bedroom is not dark enough (the room, where I work, is usually darker), and not quiet enough. I need to work on this in order to have better sleep. :) I didn't know that skin can also get light and send signals to the brain about it...

[@WWZenaDo]

#5 - I freeze gel paks in the freezer and toss a couple of them into bed with me, arranging them so they're close to me but not touching me. A person could also wrap gel paks in cotton woven fabrics (like quilting material) and then place them close in the bed.

[@xxdrowssapxx1]

I definitely already do loads of exercise. Can confirm this works. For electronics, blue light filters help a lot.

[@siddharthrajan616]

Starting to admire your content. LOVE from India

[@KORTOKtheSTRONG]

you reminded me about lowering the temperature; i've been getting too hot and dehydrated while i sleep lately

[@lampyrisnoctiluca9904]

4. Use your bed for sleep only. Whoever said that never lived in a tiny studio apartment without a chair. You eat, watch youtube videos, read, write, love your boyfriend, and enjoy your peace away from the family without the roommate to anoy you, all while on the bed. My bed is next to the table, which has a wall on the two other sides, and a door that opens to the tiny bathroom on the third. Instead of a closet I have shelves above my bed. The kitchen is across the room from the bed. The whole apartment is 14 m2 and I love it. I am just on my bed all the time. I sleep better there than when I am home.

[@florinc434]

My wife isn't so happy about habit no.4.

[@isabellaedits]

LOL

[@graemefarquharson465]

I normally have a wank before I sleep. It helps

[@Nerdherfer]

Just convert your basement into a sex dungeon, problem solved!

[@Andrew-yw6kt]

@@graemefarquharson465 which is why you're a weak, beta-male

[@graemefarquharson465]

@@Andrew-yw6kt Ask Dr Wankenstein and Professor Pullitt

[@emilflorinpaun]

Improve your sleep : Lesson 1 - Sleep alone.

[@ursulamullikin4723]

Hahaha Good one

[@susanmoreland2671]

Very true!!!

[@BialyOrzel777]

Well if u had sleep paralysis and etc its better to sleep with someone more comfortable ... poeople dont understand it but its their problem... many have simple insomia

[@abubakarbagumbayan5423]

Since birth im sleeping alone

[@anglermaster5502]

Yes

[@Multivercell]

Who are all came to comment section ,for the - summary ? 🤔

[@leviathan9649]

Same 😄

[@ohwow3063]

SUMMARY 1. Get sunlight in the morning (when you wake up) 2. Have a wind down routine (before going to bed) 3. Get plenty of exercise 4. Use your bed for sleep only (no going on your phone or laptop, etc.) 5. Lower your bedroom's temperature 6. Take a hot bath 7. Have a sleep schedule 8. Optimize your bedroom (Quiet, cold, and dark) 9. Practice meditation before bed

[@ratiemand4529]

English please.

[@bestthingsinceslicedrice]

Reflecting on your day and planning for the next day. Hmmm nah that doesnt work for me since my job is so demanding it wil just keep me up at night when i think about it

[@Olly07]

211119 - 08:42pm (Finished a home workout. Barbell Curls ss with Overhead Press, then Squats, then Rows, Deadlifts and ended off with Push-ups).

[@elyu7792]

i love your vids. finally have found something that resonates with me

[@GD-so1ds]

This is really true😀!When I was at college I fall asleep as soon as I go to bed.But,Now at home,It's not like that!I've always been thinking why?Now I know the reason!more exercises!more sunlight!

[@troy3238]

Thank you so much. I will try all your ideas.

[@Its_Renee_]

I'm a night owl and work 3rd shift too. Sooo, basically I don't see the sun unless it's one of my days off. 🙄

[@brendanpospischil3871]

Everyone should think about cycling. I ride to school and it really helps to fit exercise in a busy schedule, and especially over short distances, takes about the same amount of time.

[@lucasnyeinchan399]

i always find difficult to fall asleep coz of racing mind even though i went to bed around 10 actually i fall asleep 11, 11:30 . Yes medidation help alot but it should sit for like 1 hr or at least 20 min to calm your mind and not to think. We should go to bed same time everyday and wake up that's core habit to embrace for quality of sleep .

[@sandra_B_kumar]

Thanks for this video

[@ErikaK]

Yes ! It's so helpful having a wind-down routine, relaxing activities can be motivating as well preparing you for the next day, and yes and put all devices away ! :)

[@bhuchungla3474]

Erika K really

Great video, great tips, now I'm gonna sleep better than yesterday!

[@jaspreetkaur9575]

New subscriber from India..and believe my life's about to change. Keep up the great work !

[@pyschologygeek]

It is a good summary , this will help you if you have trouble in sleeping

[@obito6roar]

ill be watching this again in the future. thanks this was a dope video. hella informative!

[@SylwekGrega]

Awesome! Thank you for posting this :)

[@Bigger-Than-Jesus]

im a recovering alcoholic and when i used to drink i would be up bright and early in hopes of getting my beer the moment it was legal for sale. 7pm

[@tempesnyder6243]

I have done number for, I never ever use my bed for anything other than sleep. However, I do my meditation while lying down in bed right before I go to sleep. Should I start doing that somewhere else?

[@overwhelmedasfuck3789]

I've always wondered something, Are these guys who make this video really did this things and really successful

[@oldben5772]

All this is nice work is you can get it, but millions of people can't have a separate bedroom. Millions have to work shifts and odd hours, and many people have life-problems which dominate the mind at bed-time and won't go away.

[@annaakosua6304]

So many valid tips. Thank

[@jeneviebrown4887]

Thank you so much for your very informative video

[@gatolokichotorres9364]

Thank you for the information

[@vishakaherath9561]

Great explained Thank you 🙏

[@anthonymalik9952]

Better than Yesterday is true Champion.

[@communisttears3628]

Listening to something helps me to fall asleep

[@meditationzone780]

Maybe I can help friend

[@Patrick10271995]

I hope in the future you can make your videos like it has scientific studies and links in description below videos and maybe updated version of video in case you make a mistake or update in information that should be in the video.

[@evapavlou5296]

Not for everyone bcoz we're all different. I need to feel & be realllllL warm 22celcius at least to feel relaxed & comfy enuf to fall asleep ! Cannot sleep in cool or mild conditions 🤷‍♀️ winter is hell ! Also reflecting on the days or tomorrow's issues or plans , only wires up the brain & andrenals , not gd 🤔

[@carolinevs943]

I love this channel

[@singaporeghostclub]

Ice baths 1 hour before bedtime works for me. It makes me feel so tired and sleepy.

[@vaishnavid.she-her2201]

THANKYOU SO MUCH

[@navalkumarshukla9447]

I don't like taking hot shower. Instead of that, will the cold shower work the same or not?

[@BetterThanYesterday]

Yes, that can also work

[@jrantusfort3764]

Thanks for this helpful vid

[@devilsadvocate3570]

I literally do everything on my bed except poop I eat, use phone, laptop, study everything while sitting or lying in my bed

[@celia8709]

Same. I live alone yet my bed is my favourite place in the house, perfect to chill, work, watch Netflix...

[@Fabzil]

Shower on the bed ? :D

[@ghazalafarooq1024]

Nice and informative video how improve the sleep .

[@voidremoved]

don't bother with a light to mimic the sun. instead: 1. get a grow light 2. wake up and tend to your pot plants 3.smoke the hash 2. or 3. whatever number we were on... get some sleep...

[@Heal_the_World81]

Thanks for sharing

[@tintedrosario8514]

Thank You Sir.

[@mindhive625]

What's the deal with EMF? Does having electronics in the room disrupt sleep even if you aren't using them?

[@eric5280]

I sleep with a cooling mattress and a weighted blanket.. I fall asleep so fast that way.

[@DonyaLane]

Would you mind sharing those products here? I've never heard of a weighted blanket. Do you have a cooling mattress or a topper? Thanks.

[@eric5280]

@@DonyaLane I bought them both on ebay.. Weighted blanket was a generic brand but something like this: www.amazon.com/YnM-Weighted-Blanket-Cotton-Material/dp/B07343DK69 and the mattress cooler: www.amazon.com/Mattress-Cooler-Classic-Chilled-Cooling/dp/B07KPLB2FP/ Re: Weighted blanket, normally 10% of your weight is recommended but I went with the heaviest I could find. Basically it feels like you're hugged by your bed because the pressure from the mattress up and the weighted blanket down kind of feels like uniform force on your body from both sides. Re: Mattress cooler, Cools incredibly fast and well.. Considerations is how it feels under the mattress sheet.. it kind of feels like a deflated air mattress in texture and cools by cooling water and circulating it through the mattress topper. The water gives you the sensation that you're wet in a way but really not. Anyways, hoped that helped!

[@theartofmastery3674]

Great video👍

[@GodisGreatst]

Very helpful.

[@timteller1400]

just finished your video "how to get motivation whenever you want" please make a video about "discipline" a la jocko willink also

[@sayavrakadabra]

Thanks !

[@TheTektronik]

My line of work requires me to be under the sun all the time it helps me with my sleep.

[@jamsheedbegum1067]

EXCELLENT 👍👌

[@rienzitrento8397]

Great thanks

[@artificialintelligence5087]

Great tips, thanks

[@mdbilalahmed6308]

Thank u so much 💗💗

[@angelishetty3958]

Audiobooks are my windup routine

[@BetterThanYesterday]

Good choice

[@christinel6616]

How come your sleep videos popped up on my recommended videos as I am laying here in bed? Guess I’ll look at them tomorrow.

[@DesazMusicYt]

Plan your next day: Watch better then yesterday Me: That's exactly what I do ! One vid a day = magic

[@diana5884]

plz make a video on A. how to reduce ur sleep time and be productive.. and B. how to continue study or work when u really don't want to.. but u have to finish ur task.. 😢

[@OatmealTheCrazy]

Sleep between 10pm - 2am. Besides that, take up gene/cell manipulation and reform your brain to need less sleep

[@healthyliving4495]

Very well done

[@SelonNerias]

This comment is probably going to get lost in the void but, the activities (besides listening to music) you suggest to wind down sound way more stimulating than watching TV/movies.

[@GuyInTheShadows]

ASMR helps me.

[@davidmiller5981]

will start today will check back later to let you know

[@stacyhackney6100]

Thank you.

[@ohwow3063]

SUMMARY 1. Get sunlight in the morning (when you wake up) 2. Have a wind down routine (before going to bed) 3. Get plenty of exercise 4. Use your bed for sleep only (no going on your phone or laptop, etc.) 5. Lower your bedroom's temperature 6. Take a hot bath 7. Have a sleep schedule 8. Optimize your bedroom (Quiet, cold, and dark) 9. Practice meditation before bed

[@tamiramos5873]

My problem is not gettig to sleep or staying asleep...its waking up too early which cuts the length of hours in sleep that I have. Its like I have an internal clock. I play "noise" on my Alexa...green, brown, pink, etc. and keep a fan on just for the sound as well. I cannot get to sleep when its too quite. My brain subconsciously seeks out the smallest noise so I have to fall asleep with a constant low level noise. I do not drink very often and I try not to drink too much liquid a few hours before bed. I keep my TV on as I fall asleep but there is a 30 minute timer on and I am always out before the 30 minutes ends. I exercise 3-4 days a week. However, I get up before my alarm goes off in the morning.. The only time I get up in the middle of the night is if I need to go to the bathroom. My room is dark as well. I am all out of ideas. I don't want to take medication. Any suggestions? I am not a reader at all. That's why I am watching a video.

[@fireofviper]

I like your voice in your vids.

[@donaldthompson5144]

This advice made several egregious omissions the foremost being to avoid blue light after the sun sets. Blue light frequencies from fake light and screens will destroy the melatonin produced earlier in the day. Wear blue blocker glasses when awake at night and sleep in a room as dark as possible.

[@hemantbhonsle1087]

Can you make a video on how to prevent from falling asleep in the afternoon. Because when I come from School in afternoon, after having my lunch I am feeling asleep and I wake up in the evening, this ruins my whole schedule that I planned before.

[@cacatr4495]

Eating half as much for lunch might help, and doing a bit of exercise to get your energy activated again, may help you to be productive until the sun goes down. When we eat more, we can often get sleepy. Moving around, stretching, taking a walk, exercise, gets our blood moving, our heart pumping faster and our brain active again.

[@SevenDeMagnus]

Thanks

[@Sight4SoreEyes039]

I wonder what your thoughts are on taking melatonin pills to help reset your sleeping schedule? And listening to audio books to lull you to sleep?

[@somewhereright3160]

I got sleepy by watching this video on my phone while I was drinking a hot green tea in my beed approximately 1 hour after I took a shower. xD

[@CallOfDutySniperzzz]

Green tea actually has some caffeine in it. Try to drink sleeping tea rather. It has a substitutr which doesnt have caffeine in it

[@somewhereright3160]

CallOfDutySniperzzz I know. That‘s why I mentioned it. My point is, I got sleepy nontheless.

[@rayerdyne]

4:40 : "Exercice in the morning" Me: actually not going to the bus stop by bike because of, you know...

[@megara4903]

i watched the whole vid waiting for him to say "cry"

[@Bill0102]

Enthralling work; it's as enthralling as a book that's known for its compelling storytelling. "Better Sleep Better Life" by Various Authors

[@faithgram3114]

And...what if u have a bed but prefer sleeping on the couch? I feel so cut off being back in my bedroom.In my living room I have everything I need.Plus my couch is so plush that it makes a perfect size twin bed for me 😊 Anyone else prefer sleeping on thier couch, or is it just me? 🤔🤨 Or...am I alone on that👀 lol

[@lammosley8144]

Meditation is also wen u going to sleep right?

[@silayram7625]

It's great!

[@febbiegrace14]

16-20c is definitely too cold for me. When I use air conditioner, I just end up waking up multiple times in the middle of the night cuz the coldness makes me need to pee so much 😂 instead I take cold showers at night to let my body cool down then 30c temp in the Philippines with electric fan for a lil cooling