I've compiled the best advice if you do this one thing that I'm going to tell you what world class athletes do to fall asleep before [Music] competitions have you ever felt really tired all day and you're looking forward to bedtime thinking that as soon as your head hits the pillow you're going to be out like a light then you snuggle up in bed turn the lights off and then nothing all day you've been exhausted really dying to get into bed and now you're wide aw so you were just the way you're lying you turn your
pillow over onto the cooler side thinking that if you just get into a comfortable position you'll nod off to sleep but no the clock ticks and you become increasingly more aware of every second that you're not asleep and you just keep thinking how horrible tomorrow's going to be when you've had another bad night's sleep also your pH is on the bedside and you're dying to pick it up and scroll but you're fighting the temptation as you know that you need your sleep before you know it a couple of hours have went by you really wish
fallen asleep wasn't so bloody hard well if this sounds familiar to you then you should definitely watch this full video because I've compiled the best advice that I've given out over time to my patients from years of being in the ER and the people that I work with now given personal one-on-one sleep guides to if you do this one thing that I'm going to tell you what worldclass athletes do to fall asleep before competitions you'll massively increase your odds of falling asleep in just a few minutes but first it's important that you know these seven
things that you you should do before you even get into bed and when you combine these with the tip I'm going to give you at the end there's no reason at all why you can't fall asleep fast now number one is to sleep in a colder environment your environment surrounding your head and body is so overlooked if you can take care of this not only with the ease in which you fall asleep tonight but also your Sleep Quality will improve so much now it's been shown that if you overheat during the night from heavy blankets
thick Pages pot sticky weather whatever it is that will decrease your slow way of sleep that's the Deep restorative sleep that you need even just to fall asleep your body has to drop so being colder actually helps bring your temperature down faster and it might chock you but the recommended temperature for a good night's sleep is between 65 fahit for your room so that's what your room should be I need to point out that getting too cold isn't great either but being cold doesn't have the same disruptive effects on your sleep as being hot does
so your body starts to cool yourself down in the middle of the night so if you're too hot you not helping your body in its deep restorative sleep stages you're actually disrupting it so keeping your bedroom cool is going to keep you in that deep restorative sleep stage which you so desperately need number two is to put away the clock having the ability to look at the time and see it and find out how much you haven't slept is not helpful and honestly only stresses you out in fact time monitoring is strongly linked to stress
which releases cortisol the stress hormone and that directly impacts the ability to fall asleep number three minimize or avoid caffeine altogether if you're really struggling that bad coffees callers some teas even chocolate don't forget they all contain caffeine this can take as long as 8 hours to wear off and get out of your system which is crazy when you think about it such a long time really so avoid it too late in the day I don't have anything after 2:00 as a strict rule otherwise I know I won't sleep my bedtime around 10 10:30 but
caffeine doesn't actually keep you awake by the way it's rather a sleep blocker a aine is the chemical that builds up in your brain over the day and it's the reason why you feel sleepy and the caffeine blocks the signals in the brain that's why when all of a sudden your body gets rid of the caffeine you have a caffeine crash once it wears off and The receptors in the brain have gotten rid of the caffeine then the adenosine is being acknowledged again and you have this huge wave of tightness kick in and night shifters
you know what that feels like well now you know it's from adenosine number four it's also worth avoiding eating too close to bedtime time now we often think that sleep is the time that the body's just resting and doing nothing but it's actually the opposite your body and brain works hard when you're asleep and the last thing your body needs right at bedtime is a full-on meal to digest also the food is spiking your blood sugar which increases your heart rate increases your blood pressure and it puts your sleep hormones off their job which brings
me on to the next point that is number five avoiding alcohol yes I'm sorry it's true not good for for sleep if you are struggling with sleep really struggling you should not be drinking before bed you should not be drinking at all now we already spoke about caffeine before bed being a big no no the same goes for alcohol why well alcohol is not a sedative yes vodka is a central nerve depressant that calms you down but not the way we need to get a good sleep now what happens to the body after you've ingested
some smof for example is basically it's poison so the body needs to get rid of it so the liver starts to metabolize it and get rid of it that's extra work for your body to do when it's supposed to be concentrating on all the jobs it needs to do while it's sleeping if you ever have the chance to track what happens to your heart rate after some booze before bed please do it it's really crazy when you can see your heart rate Spike at like 1: in the morning now having a glass or two while
you're watching Netflix I know it feels amazing we think but now that I know that it spikes my heart rate so much and I've seen that the stress that it does to me body I just don't I'm not drinking late at night before I go to bed it's not worth it the body is placed under such immense stress by alcohol consumption so it affects your liver it affects inflammation your brain cells fluid balance so this increase in heart rate reflects on the body's efforts to cope with the physiological effects of alcohol and maintain a normal
bodily function so in other words it's for your sleep number six this tip is a three for one so we're talking about exercising and being physically tired this can help you fall asleep faster but working out too close to bed like 2 or 3 hours before can actually keep you up longer so earlier in the day is better and the same goes with naps actually they're good if that's what you need just a quick little nap to wake you up in the afternoon give you some more energy but for me anything later than 300 p.m.
or later it's really hard to fall asleep if that is a late nap so if you're struggling with that and you taking a nap during the day keep an eye on the time that you're napping so make sure that you're actually relaxing before bed if if you try and sleep and you're wired and your brain just won't be ready going back to that exercise Point again if you're exercising too close to bedtime your brain is just going to be wired and you're not going to be ready for bed so the point is to make sure
that you're actually relaxing before bed doing a relaxing activity within the hour before bed like reading is the perfect ritual to put you in the right mindset to make sure that you fall asleep easier number seven thinking about the light that goes into your eyes like sun exposure during the day and minimizing your light exposure in the evening but it's equally important to get natural sunlight for at least 30 minutes a day so if you're in an office all day you have problems falling asleep remember I need to get outside what this means your body
has an internal body clock it's called your cadium Rhythm so if you get an outside during the day your body will take in this sunlight and it's helping to regulate your body's own internal clock you're helping to condition your body's schedule and Trigger tiredness at the right times so by the time time the evening sunlight comes around this is a different color at night and your body knows this so taking the evening walk also helps get your body's internal clock regulated by now if you're lying in bed after all of that now let's go to
the technique that I want to show you this was allegedly practiced by the Navy it should have you fallen asleep in about 2 minutes no matter where you are these studies claimed they were used on fighter pilots who would often make avoidable mistakes avoidable mistakes as a result of stress and ultimately sleeplessness so it was designed to allow them to fall asleep anywhere even while sitting up after about 6 weeks they claimed that 96% of the pilots could fall asleep in less than 2 minutes and it goes like this first you need to relax each
part of your body step by step take a deep breath close your eyes and begin to focus on your face picture every muscle slowly relaxing if you need help like you can't quite make sure if you're relaxing enough if you Squish and squint your face first as hard as you can and then release it and relax breathe out as you feel your cheeks your tongue your mouth your jaw relax even imagining your eyes sinking into the back of your head then slowly make your way down your body and do the same thing to each muscle
group tighten and relax your shoulders then tighten and relax your arms from your forearms to your fingers to your chest and your legs and finally all the way down to your feet all while breathing deeply and focusing on relaxation once you've gone through the whole body focusing on clearing the Mind helps to get you in a meditative State as thoughts pop into your head try to not dwell on them and simply let them pass if you think through any motions this can actually stimulate your muscles to involuntarily contract much like meditation don't let the thoughts
take over now this is going to take some practice but try to focus on your breathing breathing in breathing out slowly and controlled you can also visualize yourself in a Calon location like a warm Summer's Day in The Hammocks s in backwards and forth if you can't stop your thoughts from popping into your mind then you can also repeat in your head or you can say it out loud don't think don't think don't think try this for 10 seconds it may sound silly but keep trying it practice makes perfect but the key thing like most
is to do this every single night consistency is key here now there is one more suggestion and that is considered the simplest most important thing to falling asleep immediately if you can't follow any of the other tips that I've given you follow this and this is to go to bed and wake up at the same time no matter what day it is even on the weekends I know it sounds terrible who wants to wake up on the same time on the day off and if you want to be able to fall asleep immediately getting in
a good routine will set up your body to literally work like clockwork after all of that if you still can't fall asleep don't lie awake in bed Studies have shown that not falling asleep for extended period of time can cause anxiety and that only makes things worse so I suggest getting up and doing a relaxing or slightly boring activity until you feel sleepy again and then when you're ready go back to bed and if you like you can play this video next to you to Drift Off to some relaxing white noise it's a 10hour AdFree
peaceful White Noise video sweet dreams
