Fix Your Sleep – Practical Tips to Improve Duration & Quality скачать в хорошем качестве

Fix Your Sleep – Practical Tips to Improve Duration & Quality

PDF tips chart here: https://www.yogabody.com/10-tips-to-f... If you struggle with a lack of sleep, poor quality sleep, or both, the tips in this video could help you get back on track. The average person needs around seven to nine hours of sleep a night – some a little less, some a little more. In terms of sleep quality, around half of your night’s sleep should be spent in light sleep, around a quarter in deep sleep, and the rest in REM sleep (rapid eye movement). But for many people – me included – just getting to sleep and staying asleep is a real challenge. Three years ago, I started tracking my sleep and discovered I was sleeping just five hours on average per night. I was living in a perpetual state of lifestyle jetlag and sleep exhaustion which affected everything from my mental health, to my physical recovery from exercise, and even my diet. Today, sleep is still a struggle for me, and I still have difficult nights and puffy eyes here and there. But I’ve objectively improved my sleep quality by around 20% and I’m committed to improving another 20% in the future. I’ve confronted my sleep issues and made a committed effort to change. Over the years, I’ve interviewed a number of sleep thought leaders on my podcast, including Matthew Walker, Professor Russell Foster, and Rob ten Horst and learned some effective strategies to improve my sleep. In this video, I’ll reveal some of those learnings as well as some practical tips that will hopefully help you get your sleep back on track. Let’s get started! VIDEO CONTENTS 00:00 Lucas’ sleep story 00:32 Effects of poor sleep 01:35 Ideal sleep quantity and quality 04:06 The importance of darkness 06:00 Ideal air temperature 06:52 Avoiding sleep aids 07:48 Sleeping on an empty stomach 08:18 Setting a caffeine curfew 08:59 Choosing the best sleeping position 10:57 Tracking your breathing 12:13 Mindfulness before bed 12:28 4:8 breathing technique 14:06 Sticking to a consistent sleep schedule 14:39 Making bed a sacred space 14:59 Keeping a sleep journal 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 ARE THE EFFECTS OF POOR SLEEP? Poor sleep quality can have a huge impact on your wellbeing. Mentally, it can contribute to low mood, increased stress, and impaired cognitive function. Physically, it can weaken your immune system, raise your risk of chronic conditions like obesity and heart disease, and disrupt your hunger hormones, increasing the likelihood of you making poor diet choices after a bad night. Inadequate sleep can even hinder exercise recovery by limiting your body's ability to repair and build muscle. WHAT WE’LL COVER The physical and mental effects of poor sleep Recommended optimum sleep duration and quality 10 practical tips for better sleep RECOMMENDED READING Why We Sleep: Unlocking the Power of Sleep and Dreams by Matthew Walker Life Time: Your Body Clock and Its Essential Roles in Good Health and Sleep by Russell Foster The Quantified Scientist sleep tech reviews with Rob ter Horst WANT MORE? Join our YOGABODY Daily at-home fitness program: https://www.yogabody.com/yb-daily/ Lucas’ podcast: http://www.LucasRockwoodShow.com Main site: https://www.yogabody.com/ Got a question? Please post down below. #Sleep #SleepTips #Insomnia