Improve your Sleep - 5 Proven Strategies

PDF pose chart here: www.yogabody.com/improve-your...
Are you looking to improve your sleep, fall asleep faster, sleep for a longer duration, and probably most important, improve your sleep quality? Then this video is for you.
We spend around a third of our lives in bed, so achieving good-quality sleep is essential. Poor sleep can contribute to or even cause a cascade of health problems, some quite serious. In this video we’ll share five very simple but proven strategies you can adopt to help you sleep and feel better tonight and every night. Let’s get started!
VIDEO CONTENTS
00:00 Sleep
00:18 Lucas’ sleep story
02:31 What is good sleep?
04:49 The truth about pop culture sleep advice
06:36 Five proven sleep strategies
06:47 Dark bedroom
07:09 Room temperature
07:39 Sleep schedule
08:16 Magnesium supplements
09:01 Best sleep positions
10:16 4:8 breathing practice
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 WE’LL COVER
* What constitutes good sleep
* Why pop culture sleep tips are hard to action
* 5 proven strategies to try
* Bedtime yoga breathing practice
RECOMMENDED READING
Russell Foster - Life Time: Your Body Clock and Its Essential Roles in Good Health and Sleep
Matthew Walker - Why We Sleep: Unlocking the Power of Sleep and Dreams
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.
#SleepTips #BetterSleep #Insomnia

[@YOGABODY.Official]

PDF pose chart here: www.yogabody.com/improve-your-sleep-youtube/

[@PuppetMasterdaath144]

the best way to do that is to improve the pfc to amygdala/default mode network ratio

[@mmisia1024]

I can vouch for the breathing exercises. I developed insomnia very dramatically and very quickly about six months ago. I tried all sorts of tricks and tips to no avail. Added to that, I developed anxiety about going to sleep - trust me, you do not want this. The thing that finally got me back on track to homeostasis is meditation and breathing exercises. If I'm not very sleepy but it's bedtime, I will start sitting upright in bed; if I am sleepy, I will start directly laying down. I focus on my breath, always make my exhalation longer than my inhalation, and if my attention wanders, I gently return it to my breath. I wear a blackout mask and, depending on the noise level, ear plugs (if I do wear ear plugs, I might also listen to my own heartbeat and imagine the wonder of it delivering blood and oxygen throughout my body). This has worked for me pretty dependably. It has even worked on nights that I have anxiety earlier in the day (e.g., an argument). It is my own sacred time with myself. I also remind myself also how much I enjoy laying in bed, being cozy, and being relaxed. Last thing: I NEVER focus on trying to sleep, just on my breath. This helps me to circumvent the monkey mind.

[@shobisyd5762]

Thanks for sharing 🙌

[@phacocataractdrlvkraju5]

Greaaaat info, useful and pertinent one, Thanks for sharing

[@YOGABODY.Official]

👍

[@YOGABODY.Official]

👍

[@jodyjackson5475]

Love these. Thankyou!❤

[@RonnieKaufman1]

You’re amazing. Down to earth, practical information that improves quality of life, in an easy to learn and follow

[@YOGABODY.Official]

Hey Ronnie - thanks for your feedback, very much appreciate your support.

[@NSGca]

Ty so much, as many can relate, once into your 40's or 50's you don't bounce back like you used to. ✌️

[@YOGABODY.Official]

Hi Nathan - yeah, hardest part of aging for me. Everything is so sloooow.

[@KisutoJP]

Your transparency here is really refreshing!

[@cherierhynes8514]

Practical and the best part is I think I can actually do this. Thanks .. very thoughtful. Much needed for waking in the night.

[@milesjohnson8927]

I do use 4 8 breathing. But ur video on triangle and box breathing was life changing! Thanks very much!

[@cheryl7784]

I hope you’ll consider doing more videos on sleep and breathing! Your videos are always very helpful. Thank you! 😊

[@marikalemay1218]

WoW! This video is excellent! Very well edited, structured, pleasant to listen to. Your voice is very calming too and your subject is well explained. I subscribe right away. Thank you!

[@YOGABODY.Official]

Thanks Marika!

[@snoozeinsider8586]

Awesome video!! This is SUPER informative! You explain things so clearly

[@YOGABODY.Official]

Thanks for your support!

[@raquelrpj]

Love it as always! Real Yoga, for real life ❤

[@YOGABODY.Official]

Thanks Raquel!

[@PositiveEnergy733]

Dear everyone, I wish you peace inside your soul. We are all light and all connected, don’t be scare, all gonna be ok. Your futur gonna be fantastic because you are fantastic. Thank you so much for your reading.

[@YOGABODY.Official]

👍

[@chris_g_vibes]

I am trying this right now before I go to bed( with a severe cold). Thank You YogaBody

[@davidratkai3067]

Finally you dont blame late night sleeping, just prefer to go to bed almost the same time. Thanks!

[@emil_rainbow]

Thank you for for 4/8 breathing technique. I find reading soul nourishing paper books for 10/15 minutes before lights sets the mood.

[@at-fj4tn]

This guy is wonderful...keep up good work...

[@YOGABODY.Official]

Thanks for your support!

[@nathananderson8720]

This is one of the channels that gave me the courage to start my KZbin channel 6 months ago about self development. Now I have 379 subs and > 100 hours of watch time. I know it’s not comparable with others but I’m still proud I started because I’ve been learning so many lessons that I couldn’t have learned without getting started in the 1st place.

[@YOGABODY.Official]

Thanks, Nathan!

[@nathananderson8720]

@@YOGABODY.Official my pleasure! I’m also looking forward to providing more value to my audience. The sense of fulfillment I have been getting by doing this keeps me going. I’m hoping to upload my next one next month to continuously inspire more people and I’m glad that you’re part of my personal development journey. :)

[@YOGABODY.Official]

👍

[@suzdupe]

Well worth the time investment to watch. As a scientist and a realist - and someone known to audibly groan when I spot lemmingesque retreading in the wild - I applaud your approach to reframing this topic. The fresh suggestions both make sense to me and demonstrate you value viewers’ time. Much appreciated! I do have a few questions. Three, to be exact. 😁 RE: Breathing exercise Was that ~15 reps? RE: Magnesium 1. Does it matter what time of day you take the Mg supplements? (Would be incremental and variable if met via dietary intake…) 2. I’m curious why you recommend the bis-glycinate form. (Improved bioavailability, maybe?) I know the last one is a bit weedsy, but I would genuinely find it helpful to understand your logic. I started down the counter-ion rabbit hole once before with a different supplement but didn’t find a resolution before my patience wore out. 🙃 Cheers!

[@Orwic1]

Excellent video. I often have trouble sleeping - I’m familiar with the breathing exercise, but the position guidance was new to me, so many thanks for that. I’ll certainly try that out in the nights to come.

[@YOGABODY.Official]

Hope it helps!

[@Mr.Singhhh]

The thing that is affecting my sleep is overthinking leading to stress and that leads to increase of body temperature

[@zpoedog]

Good video! Will try.

[@zpoedog]

I tried it but my tongue fell to the back of my mouth and I ended up mouth breathing.

[@ShehzinShez]

Good night sir 💫

[@SteRumbelow]

Lucas, please release some YogaBody merch!

[@PierreLaBaguette]

on the topic of prostate, Eric Berg says in one of his videos that low zinc levels are correlated with prostate problems; men with slightly lower levels have prostate enlargement, prostate cancer patients have even lower levels than that.

[@YOGABODY.Official]

👍

[@Richard-dh8ny]

Excellent video! I'm going to try your breathing technique. Hoping you might also include a link to the chin strap. Thanks much!

[@Reachland02]

Watching this at 3:20 AM after feeling tired but cant fall asleep

[@ChandrasekharGolla-df5lv]

This is 💯 currect good sleep is improove our life great job sir iam from india

[@YOGABODY.Official]

Thanks, Chandra!

[@user-ct5kj9my5g]

u are the best sir, thankyou very much!

[@annemariebell8082]

L still enjoy your video Thank you

[@YOGABODY.Official]

Hi Anne Marie Bell - Thanks so much for your support!

[@adelinagaudio6671]

Thank you Lucas, I enjoy your educational videos. I also love how you move from an honest place as to where you are at in your life. 😊

[@YOGABODY.Official]

Thanks Adelina!

[@stanley4006]

My wife and I sleep with the temp at 64. If it’s too warm in there I definitely don’t sleep well

[@deniskucevic2257]

Finally a video about sleep I can actually understand lol

[@YOGABODY.Official]

Hope it's helpful, Denis!

[@pushpaprabhudessai5300]

Thank u sir, your video is quite good. God bless u.

[@YOGABODY.Official]

Thank you, Pushpa!

[@tracydobson9914]

I just found your channel and this is like the 16th video I have watched and so far so good!!! I am really enjoying all of your tips and teachings in your videos. I would LOVE to have a "good night sleep" be able to sleep longer than 2 hours straight. However, the first thing you mention for a good night sleep is a dark room, black out curtains, cover the blinking lights, ect.... I sleep with my TV turned on but the volume on mute. I am 49 years old and I am "afraid of the dark". I don't like it, I never have. I am afraid that I will hear a noise and can't see who or what it is. Soooooo now what.....

[@YOGABODY.Official]

Hi Tracy - Thanks so much for your support! Glad to hear it's helpful...

[@Chippeeful]

@tracydobson9914... I have this same problem. I bought a weighted sleep mask from Amazon and that really helped a lot

[@YOGABODY.Official]

Hi Laura - that's a good suggestion, thanks!

[@powerdude_dk]

Great ending of the video... But a very intrusive ad after the video starting with a loud noise...

[@KirstiCheetahh]

I love my bedroom temperature at 15 degrees celcius ❄☃

[@ChandrasekharGolla-df5lv]

Please yoga classes for age45-50 in your's channel because your way of talking is very 👍 good

[@YOGABODY.Official]

I'm 45, most of us here are in that age group (or older). Keep going with us...

[@twotwinningcavs]

Wow… 18°C that is way TOOOO HOT for me….. I have a cooling device to cool under the sheets and even in the middle of winter here in Melbourne, Australia, when it is common for the temperature at night to be below 10°C, my bed is usually around 9°C when I first get in and I LOVE IT!!!!!

[@YOGABODY.Official]

Wow!

[@kiyutsoldier]

Hi, great video as always. Can you please make a dedicated video on migraine focused breathwork/yoga? Medicines don't seem to help at all.

[@YOGABODY.Official]

Will take note of this! Hopefully we'll be able to have one done soon. - YB Team

[@trishbirchard1270]

Ha ha - I don’t consider 65 degrees cold; but this is very good anyway!

[@YOGABODY.Official]

👍

[@greinum]

13:02 7 to 9 hour version please

[@craftadventure1833]

Urdu Hindi .. please help mujhe b sleep ki problem hai..

[@marksegel3994]

Can you comment about right side vs left side position please?

[@YOGABODY.Official]

Hi Mark - people have different theories, in yoga they often say right side to promote the parasympathetic system. Others make an argument about the liver. Personally I find side sleeping so challenging, my thought is if you can pull it off - don't it and don't worry about the side.

[@faithiheanacho4014]

I sleep but when i wake up i do not feel well rested pls what should i do

[@Red23165]

Thanks I just retired 4 years ago. When I worked I was up 4 am . By 7 pm I was tired. Now retire I notice the past 2 years my sleeping has changed. Have a hard time sleeping. Sometimes not till 2 am. Purchase supplements and new pillows. My body take couple hours to wind down. So I started to try get back on schedule at night. Doing meditation and deep breathing. Any advice thanks

[@YOGABODY.Official]

Retirement can indeed bring changes to your daily routine, including sleep patterns. Your efforts to establish a nighttime routine with meditation and deep breathing are great! To further improve sleep, maintain a consistent bedtime, limit screen time before bed, and create a comfortable sleep environment with a supportive pillow. Also, exercise regularly during the day, but not too close to bedtime. Physical activity can improve your mood, health, and sleep quality. However, exercising too late in the day can make you too alert and energized to fall asleep. Aim for at least 150 minutes of moderate aerobic exercise per week, preferably in the morning or afternoon. I hope these tips will help you sleep better and feel more refreshed in the morning. - YB Team

[@Red23165]

@@YOGABODY.Official thanks ☺️

[@YOGABODY.Official]

👍

[@YOGABODY.Official]

Hello Rocky - based on your chronotype, you might just need to sleep later / wake later. Some of us just don't fall asleep at normal times but it can still be healthy.

[@Igirl_00]

Pls give me any soultion muja neend hi nahi ati ha

[@peaceknot]

It would be interesting to know if you use or have ever used a shakti mat prior to bed.

[@amalgamating]

this video looks so fun to make lol

[@YOGABODY.Official]

👍

[@konstantinoschalkidis4895]

I usually rise my legs 90 degrees on the wall before going to bed. Is that helpful?

[@YOGABODY.Official]

It is generally okay but to know how big the improvements are, you must be consistent with it and assess after maybe 2 weeks if there are any improvements you feel

[@loversofthepark5668]

Chronic fatigue and myofascial pain here 👋 fibro yaaaa

[@tealeh2]

do u drink ☕️ coffee?

[@loversofthepark5668]

@@tealeh2 yes only in the morning tho

[@heathergraham4058]

Great advice, and if that doesnt work, try clearing the sinuses of biofilms (serrapeptase, N Acetyl Cysteine, XLear xylitol saline nasal spray), l theanine for life anxiety (bandaid), iron bisglycinate if you are anemic/have poor oxygenation capacity, and sleep with your phone 15ft away from your head or turned off. nothing radiating waves near your head. Lamps and alarm clocks might not be a big deal, but I have noticed my sleep quality improves during power outages. And 3 am wake ups happen when my phone is charging next to my bed. Cell phones came into human experience in the 1980's/90's, we didnt evolve with them and I doubt the engineers who made them have degrees in human physiology and understand true body wellness, to tune cell phone and wireless energy to human/nature frequencies that are non disruptive. goes beyond blue light exposure. Mold in your home can kill a good night sleep too.

[@YOGABODY.Official]

Thanks for sharing these additional tips! - YOGABODY Team

[@shinymetalvids]

A well fitting (can be cheap) eye mask is much cheaper and way more effective at total black out, night and day, than any blinds and tape. My £12 one lets is zero light when it’s adjusted right.

[@YOGABODY.Official]

Great point, I really struggle to keep it on, my face/head overheats. But you're quite right, it's a simpler tool for most people.

[@questioningcat7949]

anyone else watching this on a bright screen late at night after snacking? 😂

[@YOGABODY.Official]

👍

[@PhAlovechallenge]

i feel terrible after 1 morning sleep.. I felt that i lose a lot of night sleep

[@danatravels]

What about drinking water? I drink mostly before sleeping and it’s causing me to wake up always feeling like I urgently need to pee

[@YOGABODY.Official]

Try to space out your water intake throughout the day to avoid excessive urination at night. Limiting fluids closer to bedtime can also help. - YOGABODY Team

[@syedmuhammad3377]

watching at 2 am

[@svetlanaivnitskaya3504]

I am going to use Alpha Lepoic acid to help my sleep tonight

[@YOGABODY.Official]

Hmmm, that works for you? never heard that

[@allmyvids400]

O Lord, God of all goodness and blessings, please have favor on my soul and mind. Do not allow Satan to torture my mind with evil despairing thoughts. O God bless me with divine rest and healing slumber. God help me to stay strong and tough in the most frustrating and harsh circumstances and situations at work and at home. I pray for this in the holy name of Jesus Christ. Amen.

[@MightyMouse350]

18°C isn't cold!! good grief

[@angelitawansa2511]

😂😂😂

[@zoeydeu2261]

10:30 10:31

[@mamanitubea]

Most people in the world sleep with hot temperatures Please don't overdo de AC...you are warming the planet!!!

[@tealeh2]

I can't believe you have a sleep problem when you are a high-end yoga instructor

[@YOGABODY.Official]

Hi CK - I have all kinds of problems, mostly between my ears.

[@tealeh2]

@YOGABODY.Official 🤣...apart from jokes, I think you are a gentle soul on the Earth plane... Thank you for sharing your knowledge with everyone 💙🩵🤍🙏

[@WiecznieNieNasycony]

cannot get no sleep!!

[@FlamencoDeniz]

5:38 this is not to be mean or sound snobby but if you dont have control over your life and your time, you should not focus on sleep but to get control back instead of finding coping mechanisms.

[@jackoward1]

Just commit to never eating in the 3/4 hours before bed. That is not in any way at all some unachievable standard, it's easy.

[@YOGABODY.Official]

Hi Jack - easy for some, impossible for others. People have shift work, late night kids schecdules and other things. "Obviously good" and "easy" are the not the same.

[@ChandrasekharGolla-df5lv]

Iam waiting for ankle videos

[@YOGABODY.Official]

We have a bunch check the channel!

[@timbeck6726]

P

[@MassageMagick1111]

Has any one been able to sleep sitting up with all the pillows?

[@YOGABODY.Official]

It's no fun at first, but yes you get used to it.

[@AK27inAZ]

I feel like I need at least 12 hrs/night, and if I'm wrong, I still want 12 hrs/night. 😁

[@YOGABODY.Official]

Everyone is different. It's certainly possible you need 12... but that's a lot!

[@nmn8829]

I dont need sleep

[@YOGABODY.Official]

Lucky you!

[@ybwang7124]

paradoxically taking some amphetamines 4 hours before sleep seem to help. No, I am not making this up

[@ybwang7124]

dex, not crystal

[@jthymesthree602]

Do you have ADHD?

[@CT-pv9gu]

There is only one solution - quit caffeine. Drink water as your only drink

[@lucywalter5328]

Never drunk coffee, drink only water and still existing on 4 or 5 hours a night 😢

[@CT-pv9gu]

@@lucywalter5328 go to bed earlier

[@YOGABODY.Official]

Might work for some? But not everyone

[@CT-pv9gu]

@@YOGABODY.Official drinking only water is for every human being. Nobody ‘needs’ coffee

[@Valentino016]

​​@@lucywalter5328have a night routine and dont use your phone and get sunlight for 10-20 minutes

[@SA-xd2os]

Clueless