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  • 51 sheep, 52 sheep, 53 sheep.

  • Why am I still awake?

  • Oh, well, at least it's only...3 a.m?!

  • We've all been there...

  • Getting quality sleep is easier said than done.

  • So today, we're gonna show you how sleep is tied to your physical and mental health.

  • We're also gonna show you five easy ways to get that refreshing sleep that you need.

  • We all know that we feel groggy and slow when we don't get enough sleep.

  • But that's not the only effect lack of sleep has on our bodies.

  • In our episode on sleep creativity,

  • we told you that not getting enough sleep over extended period of time can lead to high blood pressure, which can also lead to heart attacks and aneurysms.

  • But it's not always easy to try to get that good quality sleep.

  • Some nights, you stay awake worrying about that presentation that you have to give first thing in the morning.

  • And then some nights, you just can't get comfortable.

  • And then other nights, you fall asleep just fine, but then, you wake up every 15 minutes worrying that you're gonna miss the bus.

  • Alright, there's no one way to guarantee that you're gonna get awesome sleep.

  • But, we do have five easy tips and tricks to help you get on the path towards good sleep hygiene.

  • Step one: develop a relaxing bedtime ritual.

  • When you think about it, we all learn to sleep by routine.

  • When we were really little, our parents gave us baths, read us books, tucked us in, got us that extra glass of water, all in the name of good sleep.

  • Now that you're older, you're gonna have to develop a routine of your own.

  • Whether it's a cup of decaf tea and a chapter from a book, or a bath then 15 minutes of mellow yoga.

  • Of course, there are some activities that should to be kept out of the bedtime ritual.

  • Don't drink alcohol before bed.

  • It might help you fall asleep but chances are you'll wake up in the middle of the night.

  • Don't exercise two hours before bedtime.

  • Sure, it gets your blood flowing, but it will lamp you up mentally.

  • Step two: maintain a regular sleep and wake schedule.

  • Now, you don't have to wake up at exactly 07:02 and go to bed at 10:53 every night.

  • That's a bit on the neurotic side.

  • But do try to wake up and go to bed at generally the same time six days a week.

  • According to doctors at Harvard University, this will help set your internal clock, so that even on those rare days when your schedule is thrown off,

  • you'll be able to get right back on track and avoid what doctors call "a sleep hangover".

  • Step three: stop watching your clock.

  • Studies show that people who constantly look at their clocks are less likely to fall asleep easily.

  • Why?

  • Well, laying there thinking: It's 11:03 (p.m.) , I have to be up in six hours and 57 minutes, stresses you out.

  • So try to keep some distance between you and that alarm clock.

  • That way, those blinking numbers will quit knocking you, and you'll sleep easier.

  • Step four: create an optimal sleep environment.

  • A Mayo Clinic study found that people sleep best in dark, quiet, cool environments.

  • With all the benefits of sleep, it's worth investing in blackout blinds, comfortable ear plugs and a fan or air conditioning.

  • The more comfortable you are physically, the better you'll sleep.

  • Step five: unplug.

  • Make your bedroom a tech-free zone.

  • I know, but, research shows that electronics interfere your sleep because it's easy to get distracted by them.

  • Checking your email right before bed could add more stress.

  • Watching TV or movies makes it harder to sleep and getting sucked into, say, Pinterest right before bed could keep you up for hours.

  • I like that, I like that, too, oh that's pretty!

  • Let's recap.

  • Today we learn a few more reasons why you need good sleep.

  • We also taught you five simple ways to help you improve your sleep health.

  • Next time you start tossing and turning, try to develop a ritual.

  • Maintain a schedule.

  • Stop clock watching.

  • Trick your bedroom out or unplug.

  • It could help.

  • From all of us here WellCast, sweet dreams!

  • Tweet us at @watchWellCast.

  • Email us at watchWellCast@gmail.com or leave a comment down below.

  • We'll see you next time.

51 sheep, 52 sheep, 53 sheep.

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