HOW TO GET BETTER SLEEP: 10 practical tips to sleep well 😴

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HOW TO GET BETTER SLEEP: 10 practical tips to sleep well 😴

HOW TO GET BETTER SLEEP: 10 practical tips to sleep well 😴



Getting good sleep can be difficult sometimes. Let's make it a little bit easier with ten PRACTICAL tips that actually work and are based on science!

I've been having trouble sleeping properly in the last two months and it's been affecting my health. So I set out and did some research and came across ten science-backed ways to sleep better. In this video, I share these practical tips on how to sleep well. I've tried some of these tips myself and they really do work well, but as always everyone is different. Try these tips and see if they work for you - I hope they do!

Let me know in the comment box below what your experience has been with sleep and if you have an tips or hacks to share 😀.

If you liked this video, you should subscribe! I make videos every week!



Links and citations/references:

Tip #1:

https://sleepfoundation.org/sleep-news/how-sleep-comfortably-through-hot-summer-nights
https://sleep.org/articles/temperature-for-sleep/
https://www.ncbi.nlm.nih.gov/pubmed/9322266
https://www.ncbi.nlm.nih.gov/pubmed/8033241
https://www.ncbi.nlm.nih.gov/pubmed/10875557
https://www.ncbi.nlm.nih.gov/pubmed/28560320
https://www.menshealth.com/health/a19547551/best-sleeping-temperature/

Tip #2:
https://sleep.org/articles/how-lights-affect-sleep/
https://sleepfoundation.org/sleep-news/lights-out-good-nights-sleep
https://www.ncbi.nlm.nih.gov/pubmed/25535358?dopt=Abstract

Tip #3:

https://www.apartmenttherapy.com/sleep-better-the-science-of-sound-machines-168208
https://www.sciencedirect.com/science/article/pii/S1389945704002242
https://www.ncbi.nlm.nih.gov/pubmed/27354974

Tip #4:

https://sleep.org/articles/is-your-smartphone-ruining-your-sleep/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4734149/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4733306/

Tip #5:

https://sleep.org/articles/get-sleep-schedule/
https://www.ncbi.nlm.nih.gov/pubmed/20394320
https://www.ncbi.nlm.nih.gov/pubmed/28985580
https://www.ncbi.nlm.nih.gov/pubmed/25187987

Tip #6:

https://sleep.org/articles/exercise-affects-sleep/
https://jamanetwork.com/journals/jama/article-abstract/412611?redirect=true
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2992829/

Tip #7:

http://jcsm.aasm.org/viewabstract.aspx?pid=29198
https://sleepfoundation.org/sleep-topics/caffeine-and-sleep

Tip #8:

https://www.healthline.com/nutrition/magnesium-and-sleep

Tip #9:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4443384/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3612440/

Tip #10:

https://www.ncbi.nlm.nih.gov/pubmed/26483209
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5470311/
https://www.ncbi.nlm.nih.gov/pubmed/29154054
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3600416/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3560823/
https://nccih.nih.gov/research/results/spotlight/040310.htm
https://www.thecut.com/2017/05/chamomile-tea-benefits-reduce-anxiety.html



Thank you for watching! Don't forget to like and share the video and subscribe to the channel for new health, nutrition and wellness videos every week :)

To good health!

🌷Ria

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Music is from Epidemic Sound

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The information provided on this channel is for informational and educational purposes only and is not intended as a substitute for advice from your physician or other health care professional. You should not use the information on this channel for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you suspect you might have a health problem.

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32 Comments

  • Posted on Dec 23, 2018 at 21:24 pm

    I love videos based on science so I just subscribed to your channel. Congratulations for the quality of the information and thank you!

  • Posted on Dec 29, 2018 at 20:44 pm

    Your cats are always cute. Love it that they have participation in your videos. Are they ragdolls?

  • Posted on Jan 06, 2019 at 06:27 am

    I read to go to sleep ,and it works for me.

  • Posted on Jan 15, 2019 at 12:28 pm

    Not exactly science-based, but listening to an ASMR video reallyy helps me fall asleep 😊😴. Thanks for the informative video!!

  • Posted on Jan 27, 2019 at 15:50 pm

    You look like your 19 😃

  • Posted on Jan 30, 2019 at 12:57 pm

    You will love blackout curtains…

  • Posted on Feb 26, 2019 at 17:13 pm

    Ria..I loved your cat comments. I just adore cats..so I thought to mention an important tip..sometimes my cat sits right on top of my head as I have a favourite hoodie I wear just the head part so she also slings her paws on my eyes (no blackout curtains necessary..and the best part is her purrrrrr. So relaxing ..and soothing. .I actually saw a documentary that cats purring heals the body..and for me it has helped so much. P.S love to see your humor coming through..and always absolutely get so much clarity and encouragement from your videos. Thanks.Lia😻😻😊

  • Posted on Feb 27, 2019 at 00:44 am

    The temperature when I sleep is 68 degrees. My normal temperature during the day is 70 degrees. I've found that having more than a 2 degree temperature difference costs more money.

  • Posted on Feb 27, 2019 at 00:58 am

    I listen to rain videos on youtube. Some of them are quite long, probably in a loop. Here's one: https://youtu.be/T6lY2rDnlhE?list=PLvyBXHCRZVZx3jZJ87JuK4Vd_lAJtBBBH&t=6

  • Posted on Mar 20, 2019 at 05:33 am

    I’m curious about your thoughts on shower at night before bed vs shower in the morning related to sleep better/falling asleep quicker.

  • Posted on Mar 20, 2019 at 18:23 pm

    Drinking hot or warm milk can help you sleep better. I don't have any sleeping problems because I walked at least one hour per day, I can fell into sleep very easy.

  • Posted on Mar 28, 2019 at 02:17 am

    Great tips! I've never heard about magnesium being related to sleep quality… good to know! I also drink chamomile tea when I'm having trouble sleeping. Just don't drink it too close to bedtime, otherwise, you can end up waking up to go to the bathroom (so annoying when that happens!)

  • Posted on Mar 29, 2019 at 08:12 am

    I used to have a very lot of acne since I was 13. I didn't have any idea about any skin care routines or products. Now I am 20 and it has already left scars in my face. I feel very less confident whenever I go out. I feel very ugly. I'm so insomniac. Please help

  • Posted on Mar 31, 2019 at 19:05 pm

    Thanks for the great advice n tips
    Keep up the awesome work 😍

  • Posted on Apr 04, 2019 at 05:57 am

    🍀🍀🍀🍀👍👍👍

  • Posted on Apr 04, 2019 at 06:39 am

    I like ur videos …ur my inspiration madam

  • Posted on Apr 20, 2019 at 07:56 am

    I love looking at the cats! They are adorable! Hope you show them more 😄

  • Posted on Jun 04, 2019 at 19:02 pm

    Thank you so much. I never knew about the blue light filter!

  • Posted on Jun 11, 2019 at 22:03 pm

    For those like me who use their computer (or phone) up until bedtime for relaxation, many websites and apps do have a night mode. Some computers and phones have a blue light filter setting as mentioned too. But for added protection, they do make blue light blocking glasses. They look like normal glasses with no odd colored lenses and they do not distort your vision. I've had mine for about three months now and put them on around 8pm every night. They cost about twenty USD (well mine did) and I feel that I have seen some improvement with them, though I also take a Melatonin supplement as well as prescription medications for my insomnia, so it's hard to say for sure. XD

  • Posted on Aug 15, 2019 at 21:12 pm

    I use a black mask to block out light, and wax mouldable ear plugs (muffles) to block out noise. Both are cheap and effective. Thank you for your programs

  • Posted on Sep 10, 2019 at 08:18 am

    🙏💜

  • Posted on Oct 02, 2019 at 17:22 pm

    I LOVE your approach to things: you don't just say "This is the rule, follow it", you do your research and you show what you found out, being honest on the fact we're all different, so we need to check what works for us.
    Thank you 🙂

  • Posted on Oct 25, 2019 at 11:32 am

    Black eye mask and wax muffles earplugs (from boots chemist
    ) plus listen to own breathing to focus the mind down. Like your research work.

  • Posted on Dec 06, 2019 at 18:39 pm

    Hi
    Thanks for your inspiring videos.
    I'm also a 6 months old kitten parent love watching your cats in Btw videos.
    Have a question did you get your cats neutered?

  • Posted on Dec 26, 2019 at 01:26 am

    That blue light app thing is the real deal! I have one that goes by your time zone, so it's effortless: just turns itself on and off. 😴👍

  • Posted on Jan 10, 2020 at 23:07 pm

    Cats=life

  • Posted on Jan 11, 2020 at 19:18 pm

    awesome video

  • Posted on Jan 21, 2020 at 15:14 pm

    Thank you for this video, Ria. I didn't know that there are blue light filters for phones!
    A few comments:
    1. Epsom salts are also a source of magnesium. An epsom salt bath can be very useful. You can add some drops of lavender oil to it.
    2. Lavender oil is also toxic to rabbits.
    3. I have blackout roller blinds AND blackout lined curtains. Light still comes in on the sides in the morning. I usually wake up before sunrise, so I pop on an eye mask to block out any light coming through. I like the infinity sleep mask as it doesn't press on my eyes or eyelashes.
    4. Drink enough water throughout the day. This makes a HUGE difference for me.
    5. I always think a good night's sleep starts with breakfast: eat properly throughout the day. Going hungry or being poorly nourished does nothing to help us sleep.
    6. I don't use orange goggles, but I do find burning beeswax candles emits an orange light. Maybe it would help?
    PS. I love your blue and white bedding!

  • Posted on Feb 22, 2020 at 16:36 pm

    Thanks for sharing this video. I will try some of these tips to help me get a better night's sleep

  • Posted on Mar 02, 2020 at 15:14 pm

    Hi! Ria i am amu and i want to know that can late sleeping causes dark circles on our face and if so how to cure it if it is happened from many many time before please give a video on it

  • Posted on Mar 19, 2020 at 03:21 am

    Baths w/ lavender drops or epsom salt w/ lavender or hot showers w/ chamomile diffuser 👍 & sleepy time tea (w/ bear on box) u will be out like a light👍 thx for all the wonderful tipZzzzz

  • Posted on Mar 26, 2020 at 10:28 am

    Superb research 👌 salute great work will try from tonight thanks a ton dear

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