Master the art of quality sleep with 5 simple tips

[@BreatheAndFlow]

What helps you sleep better?

[@nourmoghrabi9336]

A hot shower , and read a book 🙏

[@Henrique_training]

A cold shower

[@BreatheAndFlow]

@@Henrique_training we do cold showers every day but i think before bed it would make me more awake. thanks for sharing :)

[@BreatheAndFlow]

@@nourmoghrabi9336 that sounds like a good routine before bed!

[@Knock_Tern]

Unfortunately a very full stomach. LoL

[@琳哪]

The 90 minute sleep cycle makes so much sense! For a long time I used to get exactly 8 hours of sleep and my alarm would always ring in the middle of a dream and it was really hard to wake up. I thought I wasn't getting enough sleep, but then I found that getting up after 7.5 hours is actually so much easier...

[@BreatheAndFlow]

The exact same thing happened to us, we are also so happy we discovered the sleep cycles, so great this works for you as well and you follow it :) Thanks for watching!

[@abitnajs9479]

Thank you for the video guys. Just set an alarm for tomorrow for a 7.5 hours sleep. Flo could you please make a new "Yoga for Bedtime" video? A new one would be great, even the one you made 3 years ago is still my keeper. Schöne Feiertage!

[@moonmaiden13]

Your editing is so bang on. I feel like you deserve more views!

[@alexism.v.1016]

Thank you so much for.these tips

[@KevShaw808]

Thanks for talking about sleep rhythms. I've been wanting to learn more about polyphasic sleep cycles.

[@kimarward]

Thank you for you work

[@pankajmistry4600]

Wow. There are a lot of good people out there. Thanks for the great tips. So, sleep is a science too!!! 90 min cycles- will plan that into my sleep habits.

[@BreatheAndFlow]

for sure is, lots goes into it and unfortunately neglected a lot. this is an old video, we'd add a couple of things and perhaps will in a new video some day 🙏

[@aayushkarn6198]

The outtakes were so wholesome!😁 Thanks for these tips for real, will be trying them soon

[@melweismann]

THANK YOU for the tip about meditating if you are having trouble falling asleep.

[@BreatheAndFlow]

Happy to hear it was helpful. Thanks for watching and hopefully you find good sleep faster soon :)

[@alexandrecarriere2849]

You are awesome! I love all of your contents and work you do! Natural and adapted to peoples needs. The quality of your content is more than impressive! Sending love ! Cheers, Alex

[@giovannitertulli]

Matthew Walker is an institution when it comes to the science of sleep. I recommend his book “Why We Sleep”, as well as any of his talks or his research. Widely recognized, trustworthy, science-powered stuff.

[@michaelwayment6545]

I love you guys sooo much! Such great energy!

[@BreatheAndFlow]

thank you - very kind of you!

[@eliskatykvartova759]

I didn’t know about the 90 minute cycles (always tried to sleep for 8 hours) so I will dedinitelly give it a try. Thank you!❤️

[@yongheekim1462]

thank you

[@erinmumma8630]

Most welcome info; now I experiment with my shorter sleep chunks. Super advice. Funny comish how we are not taught best practices for being human. 🙏🏼 Thank you

[@Kiki-dq7gr]

Thank you for sharing your knowledge , my goal in 2021 is to be calm and relaxed like you :) ❤️

[@Kiki-dq7gr]

I think its the most important to be constant in yoga and meditation and being in the present moment :)

[@Kiki-dq7gr]

@ glad to hear that :)

[@spare9434]

This is the second time that I've heard you speak about the ninety minute cycles. I love mostly in my van, work freelance, so go with the flow of the sun, never use an alarm, so only sleep as my body wishes, and I find I sleep 8-8.5 hours a night, sometimes 9 sometimes 7. Either way, thanks x

[@LeifNygaard]

Oh gosh guys, I really appreciate all these videos 🙏🙏

[@heatherjones5516]

You are so inspirational.

[@BreatheAndFlow]

thank you for being inspired 🖤🙏

[@juliyanight734]

Useful information about sleeping circles, so good so far 💚

[@BreatheAndFlow]

thanks for watching today ❤️🙏

[@romagluskin5133]

Oh your teeth are to die for 😂 These were good tips, here are some more I gathered from a bunch of places: - blue light modulating apps, both for PCs and phones. - making sure that you have either a quiet environment or drown out the noises with a white-like noise. - weighted blanket - cooling mats ( ChiliPad/Ooler/etc) - I finally sprang for one, it's pricey but I find it helpful both with the white noise and the cooling down effect. - no coffee after 14:00 (caffeine metabolism is quite individual so your mileage may vary). - preferably no alcohol one hour before sleep. - preferably no food and no soft drinks 2 hours before sleep. never tried polyphasic but I heard it could seriously mess u up if you don't stick to it perfectly... one more thing - I got rid of the alarm clock entirely. just wake up when I wake up. Thankfully my job allows for that (I'm a software engineer). I was curious - it seems u guys are not the 9 to 17 types... Why do you have an alarm clock ?

[@BreatheAndFlow]

Thanks, these are good tips. This is an old video and we'd add all of these in an updated version. Thanks for pointing that out for others. During the time of filming that video and for the past ten years we worked for big software companies as project managers and so we were absolutely in the 9-5 life, even way more than that. We worked basically the entire time and ran this channel, and teaching public classes on the side. Watch this video for details: kzbin.info/www/bejne/g57TY6t4edGad6c

[@badrigeneralvlogs7019]

Hi guys 👋 thanks for your info it's very helpful in gratitude I am going to share this on my social media accounts 🙏

[@BreatheAndFlow]

Sounds great, thank you for watching and sharing :)

[@eidjordan8204]

thanks a lot. you don't know how much you helped me thru your videos.

[@BreatheAndFlow]

So happy I did, thanks for doing the work and for supporting our channel - keep it up!

[@katherinewalker3282]

Love this video - thank you for sharing with all of us. Just watched your morning routine video as well and it’s very helpful. Do you have an evening routine video? How do you balance everything in a day while being able to go to sleep earlier at night? I find time management to be difficult when I want to be able to get everything from exercise, work, etc. into my day. Any tips for that balance? Thank you ✨

[@BreatheAndFlow]

we'll do one on evening some time soon 🙏

[@bingratnapala6350]

Based on everything I’ve read, the reason 8 hours is recommend is so that you give yourself a sleep opportunity to catch that 7.5 hours. Most people aren’t sleeping the entire time you are in bed, so will only get 7 hours of sleep or less if you are only in bed for 7.5 hours. Hope that helps.

[@chikkuz7107]

You guys are amazing. Its a shame that still less followers for your channel. So i have done my best to share your channel. 🙏🏻 namaste

[@BreatheAndFlow]

working on it! thank you for spreading the word ❤️

[@mnar0502]

If you do the 1 month coffee challenge again, I'd love to join you! :D

[@michaelpickens1226]

This Man is Beautiful! Just sayin....

[@BreatheAndFlow]

Thank you!

[@glenb2389]

Seriously:)

[@Lolac_]

Both! ♥️

[@livyogilife]

I just adore watching this couple!!! Thank you for all your videos and being an inspiration and motivation🙌🙏

[@zacharygriffin7434]

Lol Michael 😂

[@airmark02]

*Dr. Stasha Gominak is a sleep study pioneer in the relationships between chronic ailments & health* She has a few lectures on KZbin that are extremely informative & well worth watching

[@BreatheAndFlow]

thanks for sharing! this is an older video and we'd add a couple things if we redid the video 🙏

[@Knock_Tern]

I comment on the videos I watch because I was told that increases KZbin recommending your videos. There is no need to reply to all my posts, especially since I watch your videos when I have free time and this may add up quickly. LOL Namaste Yogis

[@BreatheAndFlow]

thanks for doing that. not sure if it helps but we appreciate the support. currently we respond to every single comment every day but this is barely manageable anymore and we might stop soon. but we'll still read everything at least!!

[@KidOmega3261]

You guys got an opinions of melatonin? A lot of conflicting online but it does help me sleep.

[@dimitarbondev3831]

Very interesting video, guys! I was curious if you try to keep some particular body positions for falling asleep (e.g. facing the ceiling or on your belly, or on the side, etc.) Are some of these sleeping positions recommended by yoga practitioners (and also better for the body in general)? Do you recommend using a pillow for the head and what kind of pillow, or is it better without pillow? Lots of questions but thanks for your time!

[@BreatheAndFlow]

best for the body and most neutral is on your back, like savasana without a pillow. otherwise on the side with a pillow just thick enough but not too thick. avoid sleeping on the belly ✌️

[@BKDAYZ]

Hey guys. I love your channel. This sleep video and the yoga before sleep have been very helpful. Random curious question. Is that coffee in your mug?

[@BreatheAndFlow]

maybe. maybe not ✌️

[@BKDAYZ]

Breathe and Flow oh. Well I was going to ask if you had any coffee rules in terms of sleep. That’s why I asked.

[@taniaaaab]

What type of mattress do you guys use???

[@BreatheAndFlow]

a firm one. but now that we travel full time and sleep at hotels and airbnb's we don't really have an option and use what we can get. generally for your back, the firmer the better.

[@mrduuud]

Sometimes I wake at 3am or 4am and feel quite awake and I don't know what to do with myself. I feel quite awake in that moment but I know if I got up then, then I would be very tired later that day. Any suggestions?

[@patrickmccartney7544]

What do you recommend for people with narcolepsy? Any tips? I run on 90min cycles but having top shelf narcolepsy really messes up my ability to fit in with a normal schedule. Like yous, I have a coffee in the morning but include armodafinil, which is a strong medication that helps keep me awake during the day. But I notice that during the day thru 90 min cycles I might actually fall asleep while walking etc. I actually sleep talk... it's hard to explain but I fall microsleep 300-400x minute...literally going into REM for a micro second each time...The 90min cycle seems to help me regulate my day though. I typically set my alarm for just before dawn and 3 or 4x90mins and 95% of time I wake up 1-2 mins before the alarm. But narcolepsy is weird I'm never fully awake or fully asleep. I live somewhere like a 24/7 yoga nidra zone. Anyways.

[@BreatheAndFlow]

so sorry to hear that, we can imagine that is wearing a lot on your body and health. we are positive that there is a way out and that you will find a way to heal as the body is always meant to heal. we recommend seeing a sleep specialist, which we're sure you already do/did. one of the goals is to get off medication so that you're not dependent on anything. we suggest practicing yoga daily using our videos, daily breathwork is very important to energize your body and boost your immune system, it can also reset things in your body on cell level. we got videos on the topic in our channel. daily meditation is key, even though you might fall asleep (or microsleep) in the beginning just do your best and do it daily, after the meditation take a journal and just write down what thoughts came up and if you fell asleep. no need to analyze further, just write it down. we are strong believers that the right diet does a lot for the body and we suggest a plant based whole foods diet as it does so much good for you body in terms of inflammation. also important is that when you implement those changes to be patient with it. we wish you the very best of luck and love on this journey, feel free to send an email in a few weeks or months to check in how you're doing, we'd love to hear an update on your journey! much love ❤️

[@Plane60]

Very Nice Couple

[@ryanbrewer]

Just wanna poke my head in here to comment on why 8 hrs is recommended instead of 7.5, as you guys mentioned that it makes no sense. My Psych 101 professor taught us all about sleep cycles, how they run in 90 min cycles etc, but he mentioned that you should include an extra 20-30 mins when you're planning your wake up time to account for the average time it takes to actually fall asleep. Hence most people should block out 8hrs to sleep. 7.5 hrs of sleep cycles, half an hour of falling asleep time.

[@BreatheAndFlow]

i am pretty sure we cover this in this video to add the time it takes you to fall asleep. 20-30 you describe as normal but this is actually very long, 10-15 min is about average and 5min is too short. meditation will help resting and slowing down as well as blue light blockers, not eating or working late evening. thanks for sharing your thoughts.

[@RenM908]

I need 9 hours of sleep tbh. I can’t get effectively get through the day on less. I don’t have to be at work until 11am. I go to bed at 10:45am and wake up at 8am.

[@BreatheAndFlow]

that is great! we also sleep more now 7.5-9h each night. great you found what works for you.

[@temprano69]

Very handsome German man i think by the accent

[@Stan_mile]

hmm, #3 this makes sense! when i sleep 7 or 8h i feel tired... but when i sleep 6h (4x90) i feel fresh and awake!

[@BreatheAndFlow]

great! we did 6h for a long time but not enough for us anymore, 7.5h it is now, works well currently

[@Davidachavez]

Hey guys, what time do you typically hop off your devices?

[@ladrenloqueladrenlosdemas]

It would be really good if they could put subtitles in Spanish but I also know how difficult it is

[@BreatheAndFlow]

I looked briefly into it and it seems quite like a lot of work as I don't speak that language. I will look into it more, of course we'd love to provide several languages 🙏Sorry it is not there right now

[@flowz_style_92]

Wow gif thanks really thank you I look to you guys lot and it help I so much I I'm self breakdancer/freerun love movent so I can rest flex and strength I boddy now I got a question how do dill Wight healing the body of stress good night pzz

[@BreatheAndFlow]

Thanks for watching and your comment. Happy this helps you recover and sleep better. Not sure if I understood your question right. Nothing wrong about weight training and exercise usually improves sleep quality.

[@flowz_style_92]

@@BreatheAndFlow hello I was just wanna ask what I can do to strengthen I inner mussles like joint and such because I break and do parkour gif thanks and big up

[@lukaswalker9597]

So 90 minutes cycles with this it’s better to sleep 7 and a half hours instead of a full on 8 because you’d be break that 90 minutes??

[@BreatheAndFlow]

exactly, unless it takes you 30 minutes to fall asleep then setting the alarm for 8h later would be correct.

[@robsonlima6195]

I slept so well all night, but after the birth of my children the quality of my sleep fell a lot.

[@BreatheAndFlow]

You can get back to it I am sure when your kid is a little older and you get uninterrupted nights sleep :)

[@preenaspianojourney1673]

Amen to this!!

[@LeifNygaard]

Cheers to clean teeth 😜🍵

[@onurtosyal8164]

Where are the sources and references for all these claims, though? It's not more than just hearsay, if you're not putting out your sources for these claims really. What studies have shown that a hard bed is universally better than a soft bed?

[@dangerousmelody3]

No wonder why my body automatically does 9 hrs . Some say that’s too much of sleep 🤷🏻‍♀️

[@BreatheAndFlow]

some also say working more is better and if you don't grind every day you're not doing enough. we stopped the glorification of busy 🙏this is an old video, we'd add some more tips, perhaps in a future video.

[@oopsdan1520]