Intro:Hi guys! Its me natalie.
It's no surprise I’ve always had troublesleeping.
Which is why I’m always doing all thesesleep videos to try and get better.
Thumbs up if you and sleep are also frenemies.
Today I wanted to show you my recent sleephacks that have helped me in creating a new and successful sleep routine.
A HUGE thank you to CVS for sponsoring thisvideo.
This month I challenged myself to prioritize my well being as part of their #Don’tSleepOnSelfCareCampaign! Also they were generous enough to do a giveawayfor you! One $50 e-gift card will be given away toone of my subscribers, so be sure you're a part of the family by subscribing AND onceyou do that comment below you IG and your sleep goal for this month.
Text box: (winner will be announced in 24hours on my IG stories) Also, there is a super useful PDF worksheet I created just for you, you can click thelink below & as always if you do it, tag me on IG or twitter to give you a shoutout! To see how CVS can be an awesome resourceas you adjust your sleep and self-care routines be sure to check out the link in my bio Outro: After one month of trying out these hacksand making sleep a priority in my life, I feel INCREDIBLE!! I’m more productive, happier, ive been uploadingmore often ;).
– I want to encourage you as to prioritize sleep as part of your dailyself-care and health care routines.
Make sure to check out the link in my biofor more ways CVS can be an awesome resource to you! ALSO, I want to give a huge shoutout to Margarita!for texting me and watching my videos.
Thank you so much! If you’d like a shoutout in my next videoand a chance to chat with me, text me right now at this number.
(points down) once you’ve done that commentbelow #natificationsquad so I can be sure to view your text now! Thumbs up if you enjoyed this video! Subscribe if you're not already.
And if you're bored check out these next videosby clicking right here.
Byeeeee! HACK #1: sanctuary room- If you’re finding it hard to sleep in yourown room, try making it more of a sanctuary for yourself than a typical bedroom.
Simple things that you can do to instantlychange the mood is have decorations that put you in a zen state of mind.
For me it’s having white, serene walls, pretty twinkle lights and comfy and cozy sheets.
Researchers have shown that colors can affectour moods.
Get this!They can affect our heart rate, bloodpressure and respiration so for a more tranquil environment check out this color chart.
(we transferred you color chart).
I also like to add a nice calming candle, this one is from CVS and has lavender and sage giving my room a natural aromatherapy.
I also love ths sleep mist and for a bit offun, I purchased this galaxy light.
HACK #2: (title:Rotated Sleep) It’s a known fact that beds over time tendto sink and lose their firmness.
But what if i were to tell you that you couldfix your bed in under 2 min by simply.
Whenever you sleep on a bed the majority ofthe pressure and weight applied tends to be on the upper portion.
The Leg area is rarely used and so by rotatingthe bed, it's good as new.
The website sleep advisor actually recommendsthat you rotate your bed once every 3 months! GOOD NIGHT! Please include this pop up in the lower thirds• Myth: More sleep is always better! ◦ Fact: It’s recommended that people stickto the 7-9 hour sleep timeline when it comes to their nightly sleep schedule.
For the folks who tend to get more than thisshouldn’t necessarily be considered lucky, as oversleeping has also been linked to somemajor health issues such as diabetes, heart disease and depression HACK #3: Pillow Overload Weighted blankets have been all the craze as of last year because they work as deeptouch pressure therapy…but if you don't have the means to buy one, get that same feelingwith this DIY life hack.
Create a nest of pillows, surrounding yourselfwith this can give you the sense of comfort or companionship that you may be missing.
This will allow you to relax your musclesand stay in the proper alignment since your weight is easily distributed.
HACK #4: Warm Fuzzies • A simple sleep hack for falling asleep fast is to put socks on your feet AND alsoyour hands.
I know, WEIRD.
The easiest way to explain what’s actuallyhappening behind the gloves and socks thing is that as your hands and feet warm up, theblood vessels in your limbs heat up and become bigger.
This is called “Vasodilation.
”(add thistext) Research actually suggests that the more dilated our extremities are the strongerthe signal sent to your brain is saying it's time to sleep! HACK #5: Bore Yourself This sleep hack is a no effort one.
You can’t fall asleep if your mind is tooentertained so instead, try boring yourself.
Yup, you heard right.
Watch the most boring thing you could on TVand you'll notice you’ll eventually start to drift away.
If you’re worried about your TV stayingup all night without chat, a little hack is that most TVs now have a timer setting withpredetermined shut off times!.
That way you’ll both be getting your Zzzz’s.
Please include this pop up in the lower thirds• Myth: Insomnia is characterized by difficulties falling asleep.
◦ Fact: While it’s one of the characteristicsof insomnia, difficulty falling asleep is only one of many signs of insomnia.
The others include waking up too early andnot being able to fall back asleep, frequent awakenings, and waking up feeling unrefreshed.
HACK #6: Sleep Journal- CVS journal plug in : (title: Sleep Log)This past month, I’ve been keeping a sleep journal to help me figure out how many hoursof sleep I actually need.
The recommended amount is getting anywherefrom 7-9 hours a sleep a night.
I have found that my sweet spot is 8 and Ialso have found that eating sweets at night makes me sleep in more.
You can now download a FREE sleep log by clickingthe link in my bio.
(this will be sent tomorrow) If youre more techy a garmin watch is a greatgadget to use as it helps track your sleep, amount of time that your in REM and how productiveyour sleep was including restlessness.
HACK #7: Preparing for bed Have you ever thrown yourself into bed ready to dozy off into your dreams when all of asudden you remember… I didn’t brush my teeth, you lay there fora while and eventually have to pull yourself together and get up to finish your night routine.
Avoid this by completing your night routineearlier! That way whenever you do feel the urge toknock out you can quickly go into sleep mode without having to endure your bright bathroomlights.
HACK #8: Sleep Height Many modern bed frames nowadays allow youto pick between many different high settings.
Some people simply cannot go to sleep on atall bed because of the fear they might fall off while others can only sleep on low bedsbecause they prefer the sense of being grounded.
In japanese culture beds can even be partof the floor “Shikibuton” HACK #9: Stick Your Legs up on the Wall If you find yourself tossing and turning atnight after a long day at school or work, try putting your feet up on the wall.
This helps restore blood flow, relieve tiredankles and sore legs.
This will make your body feel more relaxedand ready for sleep.
Please include this pop up in the lower thirds• Myth: If you can’t sleep in the middle of the night, try relaxing in bed and countingsheep until your doze back into your nightly sleep.
◦ Fact: Waking up in the middle of the nightand not being able to fall back asleep is a symptom of insomnia.
While counting sheep can be a relaxing exercisefor some, some research shows this practice is actually distracting and could be moreharmful than helpful.
HACK #10: Zzz Mindset For a better night's sleep sometimes whatyou need isn't so much physical but mental.
Getting into the right mindset before sleepcan be done by turning off all electronics, even before your bedtime.
Slowing down by making yourself your favoritetea and talking yourself to sleep by asking yourself quick questions like, where am i? My bedroom What do I feel? My bedsheets, how am i feeling? Comfortable and cozy.
For more hacks to help you reduce stress andanxiety check out this video right here.
HACK #11: Slow Rhythm • Listening to slow paced music or rhythmicmusic like meditation sounds can ease a troubled mind or if you prefer something less rhythmictry ASMR videos.
You can find my entire playlist of these linkedbelow HACK #12: (Orange you sleepy?) All electronics emit blue light which moststudies actually suggest reduces the production of melatonin and leads to reducing the qualityof sleep.
Most prescription eyeglasses now contain specialfilaments that can block out all blue light from passing through the lens.
But what if you don't need glasses? New ORANGE glasses – or more specificallyAMBER glasses block out the blue light waves and are not prescription lenses and so youor I or your mom, can use these special orange glasses for a perfect night of sleep.