Better sleep a 2minute guide
We all love sleep. But most people don't get enough of it. Each year, the average American loses 11 daysworth of productivity from lack of sleep. This sleepiness can lead to memory loss, difficultyconcentrating, and lack of motivation. The average adult needs between 7 and 8 hoursof sleep a night. But the quality of sleep matters, too. Hereare a few tips for the best rest possible: First, Cool down your room. The best sleep, on average, happens when the
surrounding environment is around 65 degrees Fahrenheit. And you might fall asleep faster if you warmyour body up just before bed. Coming out of, say, a warm shower into a coolerroom causes a slight decrease in body temperature that can help make you drowsy by slowing downyour metabolism. Even if you're tucked under a warm blanket,researchers find that a cool head is conducive to better sleep. Next, use light to your advantage. Your body has a natural sleep cycle regulatedby exposure to light.
So in the morning, get a nice dose of lightto tell your brain it's time to wake up. An hour before bed, dim lights andturn off screens. This cues the brain to prepare for sleep. Finally, if you really want to get really serious about good sleep, you can incorporate herbs into your nighttime routine. You can either breathe in a lavender oil beforebed or put a lavender pillow on your eyes while you sleep. Now this probably sounds really new agey,but the controlled trials done with lavender
as a sleep aid actually really back up itsbenefits. The effect is likely stronger if you pairlavender with some other relaxing evening routine like journaling or meditation. So give these a tips try and see if bettersleep can help improve your life during the day.
Understanding How do I Sleep Better Vyga Kaufmann TEDxBoulder
The early part of my careeras a al psychologist was spent in addiction researchand treatment, and now I treat sleep. So when I reflect on my path,I feel as if I can legitimately say that I went from helping peoplebecome conscious to helping people become unconscious. (Laughter) I love sleep treatment.
I think that sleep is so fascinatingand it's exquisitely complex. For people navigatingthat sleep treatment world, though, trying to figure out what to docan be very daunting. I was even surprised to find out that some of the most effectivetreatments for insomnia were over 20 years old. When I shared this with one of my clients,his response caught me offguard. He said, quot;Why is it thenthat you are my last stop
when you should have been my first stopéquot; The night of sleeplessnesshere and there is actually normal. Losing sleep over a broken heart normal. Losing sleep because your mindpops awake with one more idea to add it to your big presentationtomorrow normal. But hopefully,we also know how great it feels to have a really good night of sleep. Because I know how great it isto have a good night of sleep,
I am always struck with wonder that sleep only recentlyhas joined the conversation when you talk about healthand overall longevity. People even sometimes ask me, quot;Isn't there some wayI can hack into my sleep, to somehow squeeze it down significantly, so that I can just maybe go straightinto, you know, the good stages, where the benefits areéquot;
Fair enough. Good question.The answer is no. (Laughter) It turns out a great deal of housekeepingis taking place while we sleep. And sleep is much more complexthan just a lack of consciousness. When you get into bed,and you pull up the covers, and you rest your head on the pillow, with your exhale of all the concerns for the day, as you close your eyes, sleep beginsto unfold in a series of stages
that increase in depthsas the night goes on. All those stages work together to orchestrate all the processesthat are needed to derive all the benefits of sleep. For example, we knowthat sleep is incredibly important for immune functioning. Get a lot of consistent sleep you're more likely to resist infection. If you get sleep while you're sick,you're more likely to recover.