How to Improve Your Sleep - 14 Tips to Get Better Sleep and Improve Sleep Quality | James Ramsden | Skillshare

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How to Improve Your Sleep - 14 Tips to Get Better Sleep and Improve Sleep Quality

teacher avatar James Ramsden, Helping you become a better you

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

8 Lessons (11m)
    • 1. Introduction and Tips 1 & 2

      1:37
    • 2. Tips 3 & 4

      1:05
    • 3. Tips 5 & 6

      1:33
    • 4. Tips 7 & 8

      1:42
    • 5. Tips 9 & 10

      1:44
    • 6. Tips 11 & 12

      1:31
    • 7. Tips 13 & 14

      1:44
    • 8. Thankyou!

      0:15
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About This Class

In this short course, I provide you with 14 useful and easy to implement tips which will help you improve the quality of your sleep. I hope you enjoy and find these tips useful!

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James Ramsden

Helping you become a better you

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Transcripts

1. Introduction and Tips 1 & 2: Hello and welcome to this short skill share course on improving your sleep. In this course, I provide you with 14 effective and easy to implement tips, which you can use today to boost the quality of your sleep. Are you ready? Let's jump into it. Tip number one No screens before bed Using devices that produce blue light such as phones, computer screens or anything off that nature before bed is extremely harmful. This is because blue light suppresses melatonin, which is the sleep hormone whose job is to tell the body is time to sleep. Essentially, what this means is that by using screens on blue light before bed, you damage the quality of your sleep and prevent yourself from getting fully rested. No using screens before bed. I love you to wind down for the day. I take a mini digital detox. Tip number two have an evening routine. Having an evening routine is so important for good quality sleep allows your mind and your body to know it's time for bed. This is extremely effective, helping you get to sleep quicker additionally, and evening routine at structure and organization to your life. Promoting success Most of the successful people in the world have some form off evening routine, linking with the previous tip on those screens before bed. Having an evening routine provides time away from blue light time that feels both useful and productive. 2. Tips 3 & 4: tip number three. Have a set wake and sleep time. Having a specific time that you go to sleep and wake up is extremely useful for ensuring you get the best possible sleep. Having specific times massively aids your circadian rhythm, your natural wake slash sleep cycle, which makes waking up and falling asleep much easier. Sometimes you even wake up before your alarm. Aim to keep this consistent every day, and I promise your sleep on life as a result will improve. Tip number four. Take a warm shower before going to sleep. Your body temperature needs to drop by around 1 to 2 degrees. This works in conjunction with other factors, such as the production of melatonin, which tells your body is time to sleep. By taking a warm shower, you can relax your body, mind and muscles, easing you into sleep. This also leaves you clean and refreshed, ready for the following morning. 3. Tips 5 & 6: tip number five reflect on the day slash journal By reflecting on the day or journaling, you can see what went well or what were poorly throughout the day and see how you can improve these things. Journaling helps to clear your head, allowing you to empty your mind of any force in order to fall asleep quicker into a more rest will slumber without any force going for your head, you will fall asleep much quicker. Journaling also promotes memory improvement success. I can even create more vivid dreams. Tip number six Meditate similar to journaling meditations May name in an evening routine is to help clear your head. Meditation for much relaxation and shows you out in preparation for sleep. Evening meditation for this purpose doesn't have to be long. Anywhere between one and five minutes is absolutely fine for a morning routine. However, I would recommend doing a longer session such a 15 minutes in preparation for the day ahead . Meditation provides a divider between your day and your evening routine to give you some perspective, drawing my own morning routine. Meditation is one of the first things I do. This helps climb ahead and acts as a divider between my day on my evening routine. After completing the exercise, I know that it's time to initiate the next steps in my routine, which tells my body that is almost time to sleep. 4. Tips 7 & 8: tip number seven. Stretch by putting tension into a body and your muscles allows them to loosen and relax easier. This promotes faster a more restful sleep. You've probably heard of the sleep technique where before 14 asleep pretension into every muscle in your body for a few seconds, Then release on Relax. The premise is the same. Stretching keeps your body functioning properly and helps prevent a stiff or aging body upon waking up. Tip number eight. No caffeine for six hours before bed. The way that caffeine works is by latching onto certain receptors in your brain. These receptors are made for a dentist side, a chemical that is produced in your brain for at the day, which builds up and makes you feel tired. Caffeine counters this chemical by latching onto the receptors, preventing a dentist side from attaching itself, stopping you from feeling the tiredness. This does not mean that the dentist sign stops putting up. Once the caffeine has worn off, you'll feel the full effect of the built up a dentist side. This is what people refers to you as a caffeine crash. Caffeine takes 5 to 6 hours before it reduces in strength by 50%. This means if you have a coffee at 3 p.m. By the time nine PM comes around, 50% of that caffeine is still left in your system. This is why it's difficult to fall asleep. If you've had a coffee in the late afternoon or with dinner, try substituting this coffee of a tea or some water and just watch the quality of your sleep improved. 5. Tips 9 & 10: tip number knowing Don't eat anything before bed. Your body needs time to digest any food that you've eaten throughout the day before you go to sleep. Eating before bed or several hours before bed means you don't give your body enough time to fully digest that food, preventing you from feeling fully tired. Additionally, eating before bed has proven negative side effects, so he's putting on weight. This is because your body doesn't use any energy while sleeping because you know active. For example, if you have a sandwich before bed, any calories in that sandwich will be consumed but not used up and therefore being stored as fat in the body boots. Snack off the dinner. Have your final meal off the day at least three hours before bed. You need several hours before bed without eating to promote good sleep, For example, I have dinner at 5 to 6 PM every day, which is my last meal. I then go to bed around 9 p.m. This allows three hours before I go to bed for my body to digest this food Tip. 10. Live a healthy lifestyle. There is no better way alternative to improving your sleep than being healthy. By eating properly and exercising consistently, you improve the quality of your sleep. How rest for your sleep is on the quality of your life. Exercising and eating fruits and veggies helps to keep your body healthy. Promoting this great sleep consume little artificial sugar and avoid fast. People are possible and you'll be on your way to sleeping much better. 6. Tips 11 & 12: tip number 11. Don't drink alcohol, although you may think you sleep better when drunk alcohol actually disrupts your sleep and your hormones. Having a drink can negatively effectual melatonin production, preventing you from sleeping properly at altering your circadian river. You may have heard about taking a nightcap before bed to promote high quality sleep. If you haven't, this is essentially taking a warm shot of liquor before bed, which supposedly increases the quality of your sleep. This is a myth that can actually be harmful to you. Asleep Tip number 12 Get a better comfortable mattress. Having a high quality mattress has so many benefits, including reduced back pain, reduced shoulder pain, reduce stiffness and increased sleep quality. Considering we spend eight hours a day, which is 1/3 of our lives asleep, it makes sense to make the investment into getting the high quality matters that's going to boost the quality of your sleep. Although this may not be cheap in the short term, think of the long term investment into your health. You'll be using it for several years at least. Each mattress should be changed every 5 to 8 years. As a mattress gets older, it will slowly deteriorate, bringing with it negative side effects such as the reverse of the ones previously mentioned 7. Tips 13 & 14: Tip number 13 Drink camomile tea. Known is a calming tea. Kevin Moti is one of the few tees which promotes sleep. This D helps you to relax and unwind before you go to bed. Kevin Wall is also naturally caffeine free, much like taking a warm shower. Drinking a warm drink such as camomile allows your body temperature to slowly cool for that reduction in temperature before bed. Drinking tea could also be part of your evening routine, but if you do decide to include it, make sure it's one of the few tees that help sleep or a free from caffeine such as Kalmar, which is the most easily available of thes teas. Valerian root, lavender lemon balm, passionflower on magnolia bark. Tip number 14 Supplement if you really need to. If you're really struggling to fall asleep, try taking a melatonin supplements. This will help to tell your brain is time to relax and prepare to sleep. Please do not use this as an excuse to partake and melatonin suppressing activities such as eggs or big blue light for your phone or computer, and I think you can receive your melatonin artificially. Nothing compares to the natural production off this woman. Only you supplements if you have tried all the other tips I have given and none seemed to work. I personally have not use supplements or anything listed here. So if you are going to use supplements, do so actually risk. Some supplements that help you relax include gingko biloba, glassine, magnesium and lavender. 8. Thankyou!: That's the end of this. Your course. Thank you so much for watching. I appreciate you all. Please leave a rating and your force below so I can improve my future work and keep providing great content until next time piece.