Fix Your Sleep - Practical Tips to Improve Duration & Quality

[@YOGABODY.Official]

PDF tips chart here: www.yogabody.com/10-tips-to-fix-sleep-youtube/

[@mamamype]

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!!!!

[@EdwardsNH]

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

[@twolittleblackdogs]

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.

[@YOGABODY.Official]

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

[@Thunderstorm_Badrae]

Very helpful video for improving your night sleep. It is not so important, but I have never darked my room ( to fall asleep ). I do take the curtains a bit together, but I always, always leave evening light to enter my room. It gives my room more atmosphere and makes it easier for me to sleep. I have once bought a eye mask, because many people do ( for example in the airplane ), but that doesn't work in a bedroom. So never have I slept with it. Long story short: I, personally: leave always evening light enter my room for falling asleep. Greetings, Thunderstorm.

[@k7ufo819]

Really appreciate you putting out free content. You're doing so much good.

[@YOGABODY.Official]

Thank you so much for your kind words! We're glad you find the content helpful. - YOGABODY Team

[@mellainenewman576]

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. ❤🙏🧘🏽‍♀️

[@marthapopova8084]

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.

[@YOGABODY.Official]

Good insight and may be the best recommendation for others too! - YOGABODY Team

[@thebyronfamily6650]

Thank you

[@thomasbell6834]

Awesome Video -- thank you Lucas! Surprised you didn't mention mouth taping. It has worked wonders for me.

[@brandykenoly6532]

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 ❤

[@Thunderstorm_Badrae]

Side note: the tiny sticker demonstration on the turn on and off button of the lightening cord was super funny!!!

[@MarcoBusoni]

I found out that gravity yoga before bed is excellent for relaxing also the mind, thank you Lukas

[@YOGABODY.Official]

Great!

[@geridegruy6070]

Thank you! You are so helplful.

[@kathyhayevsky4703]

Thanks so much for this. There are definitely things from this list that I need to incorporate into my sleep routine.

[@connie6410]

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!

[@hannahconroy]

This is really helpful! Especially the parts about sleep positions and types of sleep percentages (Light, Deep, REM). Thanks so much!!

[@YOGABODY.Official]

Glad you liked the video, Hannah! -YOGABODY Team

[@angelaehr4963]

I know this will sound really weird but I got the best night's sleep ever after my divorce. It wasn't the stress of a marriage...it was sleeping next to someone. We can't control how and how much our partners sleep but even a small wheeze or someone, lightly, turning over can cause a disturbance in the force. Not sharing the nightly noises, shifts in body position, etc helped me realize that I hadn't slept that well since I was a kid. Several years past and I re-married and as much as I love my new husband...I don't sleep. Apart from separate bedrooms, I'm resigned to not sleeping deeply anymore. I'm not asking for advice, but sometimes the reality is what it is and we have to deal, as unhealthy as that is to our sleep.

[@Frisbinator]

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.

[@YOGABODY.Official]

Thank you! The positive response is truly appreciated. - YOGABODY Team

[@HafejaKhatunLaki]

Wants more video about sleep.Thanks a lot for the video

[@YOGABODY.Official]

Glad you found the video helpful. We have more content on sleep, check out these links: kzbin.info/www/bejne/qH_EkKudlshnrM0feature=shared kzbin.info/www/bejne/noDTlpqIdqatfLsfeature=shared You can also explore our channel. - YOGABODY Team

[@karentuohy3426]

Thank you Lucas - grateful for these tips 😊

[@YOGABODY.Official]

You are welcome! Glad it helped Karen Tuohy! - YOGABODY Team

[@philipmaric4457]

I know the feeling!

[@sunshinewithin435]

Sir maybe a short explanation on what are hypnic jerks...many thanks 🎉

[@YOGABODY.Official]

Hypnic jerks are involuntary muscle twitches that often happen as you're falling asleep. They're completely normal and usually harmless. - YOGABODY Team

[@redindian8344]

Thank you🤝

[@MrZener11]

You have qualoty content. I like it. Thanks

[@frontloop71]

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.

[@nancycammisa5174]

Thank you Lucas 😊

[@barbaramallow3870]

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.

[@heinzbrummel2949]

Brilliant Lucas! Your videos are a godsend. Peace.

[@YOGABODY.Official]

Thanks a bunch for your appreciation Heinz Brummel!

[@DarioMagno]

Great, thank you!

[@YOGABODY.Official]

Glad you liked the video, FR! -YOGABODY Team

[@tribalmuseum6490]

Love this channel ❤

[@YOGABODY.Official]

Thank you so much for your support! - YOGABODY Team

[@EdwardsNH]

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

[@jerzzau]

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.

[@YOGABODY.Official]

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

[@denckersusanne]

Great stuff

[@YOGABODY.Official]

Glad you liked the video, Susanne! - YOGABODY Team

[@zahraabdmoulaie2024]

Thanks ❤

[@YOGABODY.Official]

Glad you liked the video, Zahra! - YOGABODY Team

[@patrizia4310]

Grazie!

[@YOGABODY.Official]

De nada! - Equipe YOGABODY

[@HafejaKhatunLaki]

Awesome video

[@NeuroTherapeutics]

Great channel 👍

[@YOGABODY.Official]

CoAch Cat - Thanks so much for your support!

[@MatthewChenDirector]

Is there an additional benefit if you're already sleeping on your side to also get the inclined fowler pillow?

[@YOGABODY.Official]

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

[@voteforhamsandwich1112]

is there a reason why you recommend 4:8 breathing instead of, say, resonance breathing for sleep?

[@YOGABODY.Official]

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

[@katia.namaste]

What if the shoulder hurts from sleeping on the side all the time?

[@borntobeawitness]

Which sleep tracking app to use? Thanks

[@YOGABODY.Official]

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

[@meetarthur9427]

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

[@bkknov22]

I still have difficulty sleeping through. I sleep early,then often!! I wake up at 2am or 4am, after 1 or 2 hrs I sleep back. The next morning I feel lethargy , headache imbalance….😢😢

[@YOGABODY.Official]

Sorry to hear about your sleep troubles. We don't offer medical advice, but some tips include establishing a regular sleep schedule, creating a relaxing bedtime routine, and avoiding caffeine and electronics before bed. - YOGABODY Team

[@homakhan92]

What about noise and sounds? I've tried everything but I can't control all the sounds and they really don't let me sleep. I feel so helpless! I can't sleep with headphones in my ear because it hurts when I lie on my side and i have to constantly make sure they're inside my ear, and they're not supposed to be used for that long anyway.

[@YOGABODY.Official]

Don't feel helpless! Here are some tips for dealing with noise while sleeping: earplugs, or white noise machines. Experiment and see what works for you. - YOGABODY Team

[@hagridlemonhead611]

I realized that cbd oil , magnesium helps me sleep quickly but it doesn’t help me sleep through the night.

[@georgianajo]

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.. 😂

[@marthapopova8084]

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.

[@georgianajo]

@@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...

[@padmanabhabanerjee4942]

May i suggest one more little thing?!..... turn off wifi and mobile data before we go to sleep!!..

[@kcwise55]

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

[@gabrieleriva_bboykappside]

Isn't turning off the phone enough? It saves charge and the alarm still works

[@kathycox5230]

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.

[@jonmichaels362]

Get a sleep mask

[@emc6511]

I don't have one, but does it have a screen darkening feature? Example my TV has blackout mode.

[@frenchie091]

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

[@maryangellwalsh]

Especially as we age the half-life gets longer. Often causes waking.

[@AlexanderGilling]

I love you

[@YOGABODY.Official]

@AlexanderGilling - Thanks so much for your support! - YOGABODY Team

[@karenkathleen6300]

What are your thoughts on Yoga Nidra/Sleep stories to fall asleep?

[@YOGABODY.Official]

Yoga Nidra and sleep stories can be very effective for relaxation and improving sleep quality. They help calm the mind and guide you into a deep state of rest. Definitely worth trying if you struggle with sleep! - YOGABODY Team

[@clintton888888]

I sleep best at 27-28 celecius

[@AliyaMitchell-bm1zb]

wao

[@alaacomefortable1440]

I like u Means احبك

[@clipser924]

My fitbit is never accurate for sleep tracking

[@dinosemr8141]

💖❤️💖🙏❤️💖❤️

[@Norbu421]

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!

[@tmhart43]

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.

[@YOGABODY.Official]

This is actually a good reminder to check our iron levels. Thanks for sharing your experience! - YOGABODY Team

[@ashleighstovall3572]

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.

[@cheriecatchpole1236]

My problem is nightmares.

[@audrey3042]

Apparently B1 will help

[@dessiecoder2116]

Macys has zero blackout curtains for $60

[@YOGABODY.Official]

nice!

[@ccp_fact_checker]

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.

[@YOGABODY.Official]

Making small changes can lead to big improvements over time. Keep at it! - YOGABODY Team

[@MayaHornick]

Thank you for sounding so boring that I feel I can go back to sleep.

[@nasreennasreen1231]

First can I get pinned❤❤❤❤😊😊😊

[@King-is7hr]

Pinned up before bed 🥴🥴🥴

[@nasreennasreen1231]

@@King-is7hr What?????