Sleep | How to Sleep Fast at Night
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- čas přidán 30. 06. 2024
- Sarah Jeffries a sleep expert, shares her proven sleep techniques and tips for you to be able to sleep faster, early and better. These Sleep Techniques and tips might not work after your first try but just keep doing this every night and you will see that you can sleep quickly and fast.
Warning - Evidence of strong link between lack of sleep and mortality.
Discover how you can finally stop ruining your health and start sleeping the right way.
calendly.com/thegreatestsleep...
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Chapters:
0:00 Proven Technique to Fall Asleep Faster
1:03 Physical Relaxation to sleep faster
2:00 Mental Relaxation
3:19 6 Tips on falling asleep faster
3:40 Have a Regular Sleep Cycle
3:51 Blue Lights Before Bed Time
4:07 The Perfect Bedroom Temperature for Sleeping
4:20 Avoid Heavy Meals
4:34 Bedroom should be for sleeping
4:47 Exercise
5:03 Bonus Tip
Be sure to subscribe to my channel.
/ @nursesarahjeffries
==MEDICAL DISCLAIMER ❗==
Although I am a nurse by profession, I am not YOUR nurse. All content and information on this CZcams channel and from me is for informational and educational purposes only, does not constitute medical advice, and does not establish any kind of patient-client relationship by your use of this website.
#sleep #sleepfast #sleepinstantly
Have you tried these Sleep Techniques? How did it go?
Watch next: How to Stop FEELING TIRED in the AFTERNOON: czcams.com/video/uikSRpSlZT8/video.html
The best is number 4
@@Tony_Jeffriesi agree
It didn't work for me
You are one beautiful nurse lady
Shake your but
The fact that I’m watching this at 1:19 a.m, I see this as a total win!
I'm watching this at 1.15am
im watching this at 4:43 am 😭
@@caf-cafea I forgot about this comment😭😭
hi hehe
@@Shinytwist 😭😭😭😭
Watching this at 5 am, I hope this works🥲
Hope you like it! Let me know!
My guy fell asleep and never woke up
5:20 am hml😭
@@LochHenrywhere are you in the world? Can’t be in America
@@AngeliqueVioletaa i won't give my country but I'm in asia and yeah timezonrs are weird lol
A good prayer at night always works for me.
6316 - oh yeah. What do you pray for?. 😜
🙏
Is this just a promotion for prayers?
It’s 4:50 I gotta wake up at seven I prayed to fall asleep but I just stood there eyes closed for 0 minutes I’m still awake I’m actually about to lose it if I don’t sleep
Me too
“Clear your mind” easier said than done
Yeah, she says it’s easier said than done in the video and that it’s the most challenging part
Or were you repeating what she said?
I kinda was, I’m agreeing with her
nope, too hard for me, cant do it, too hard,
Me with adhd:
The adhd bro my mind
I have that problem of not being able to stop thinking about things, replaying events in my mind, etc. A technique I've played with for years is "zapping" thoughts - interrupting my thoughts as soon as I feel them start by imagining a buzzer/zapping noise or similar. If done right I can fall asleep or at least go into a dreamlike state in minutes. The trick is to zap as soon as possible, before the thoughts are even fully formed. It could use a bit more refinement as a process but it's definitely a useful tool.
I love that! Zap then away! Thanks for sharing! 💕
Can practice to observe thoughts ❤❤
Excellent!
..,
Today I will start 😊
Thank you so much for this 🥺🥺 i had spent my exams without sleep and seen many videos on how to sleep. This is the best video from many days i was not able to sleep but after doing whatever you said in this video i had slept at night 🥺🥺 and it was very nice sleep. Now i am feeling very energetic and happy 🥺❤️❤️ thank you so so much for it. And it works very easily. ❤️❤️You are the best and god may guide any person to this video, who were looking for videos to get sleep. 🌺
I'm so glad!
1 hour observing myself works wonders for me ❤❤❤
Thank you.
I badly need ways to get to sleep
Going to try these.Thanks!😊
Thanks for this video ❤ 🥺
Good teaching❤ god bless🙏
I almost fell asleep while watching this this really works thank you all last night I haven’t been able to sleep not one hour of sleep it really helps
So happy to hear that!
thank you for helping me fall asleep fast my dad gets mad when I wake up at 12:00 pm so this helps a lot
Also just so your dad knows - teens have a different circadian rhythm to others because your changing, so cut you a bit slack 👍🏻😊
5:40 am. ....Well you've got to start sometime. Looks like some great advice here. Thankyou for sharing!
Thanks hope you have more videos like this one 😊❤
More to come!
❤️
Very interesting video, thanks for sharing it (and of course thanks to your wife!)
Hey my boxing coach 🥊😜💪
Tonyyyyyyy damn didnt expected to see you here. We gonna sleep earlyyyy
Thank you so much. Very helpful.
You're very welcome!
THANKYOU so much
sarah i rly appreciate ur work ik its late to see the vidoe but nothing is helping me to sleep idk why i think MUCH LIKE MUCH
Your welcome! Keep the consistency with your bedtime and wake up time and remember the things we do during the day effect your sleep (exercise, caffeine, late dinner)
I have been taking melatonin supplements for sleep and yesterday I drank a cup of coffee at 7pm and I couldn't sleep till 2.30 am even after taking supplements. I will try your techniques for better sleep. Thank you so much.
Yep remembering how long caffeine stays in our system definitely helps when I have my last cup!
Great I hope they help… let me know!
Thank you so much now I can wake up on time on every day ❤❤❤
Your body clock will help you. Just start with your alarm and make it consistent (bed time and wake up time)
I mean last night my mom fell asleep as soon as her head felt the pillow just like you said I tried to sleep but instead I stayed up a long time thank you for showing this video I really need it 🙏🙏🙏🙏🙏😅🤷♀️🤷♀️🤦♀️
😮thanks doctor I’m trying it out 😅
One tip I recommend is buying a white noise machine which makes loud noise not to loud but it has different noises like jungle noises beach waves and crickets and even rain. I play the rain noise and it defentlintly helps a lot.
Yes great tip! I made a video about that too
The Most Effective Sleep Aid - White Noise
czcams.com/video/UPPOyjoqcXQ/video.html
always working thanks sarah ❤
So glad!
Thx for helping my sleep cycle. This really did work indeed.
You're welcome!
If been doing this before i knew to do this , as some of it is mainly trying to relax, so im happy to hear I'm on the right path, and you put some gravy on what i do so I'll roll them into the routine.. So ill stick at it . Cheers for another really informative video top lady
Thanks so much, means a lot! Yeah keep doing what your doing, so easy to get side tacked though isn’t it?!
Let’s all appreciate all the kindness that tranquil has done for us for our sleep❤
I don't have any friends
Why. This was absolutely uselesz
Very informative video, Sarah, and I will give these ideas a try!👍
Awesome! Thank you!
@@NurseSarahJeffries You are very welcome, Sarah, and it is always great to find health-related information online that can make a difference in people's lives.👍
thats my goal @@jeffthewhiff
I usually don't do any comments but this is the best video , ❤❤ thanks for it 🥺🥺
I'm glad you like it
Would love to sleep but just can't
Thank you so much! Whenever i cant sleep a good prayer and breathing exercises always help me :)
Thanks for the video sarah!!❤❤
You're so welcome!
Thank u very much for sharing these sleep tips with us for our good health and our sleep 😊❤
Your welcome 🙏
I have a major problem with this technique here. I always sleep on my sides, never on my back. Even if I tried to relax every muscle while I'm on my back, I can't sleep until I roll over to one side, and that will undo every effort of my trying to tell my muscles to sleep. If you're on your side, there are certain muscles that you cannot relax, like your jaws against the pillow. I have always been a light sleeper because of this, and I would very much appreciate if someone can put me into deep sleep without the help of alcohol.
To make sure to wake up, once you wake up LEAVE THE ALARM GOING, instead go for the glass or bottle of water you would've placed before falling asleep, it might not work for the first time but after a bit it should work. After drinking, stand up THEN you can turn your alarm off, hope this helped Xx
thank u so much doctor Sarah u really helped me
🙂
Happy to help! I’m a nurse btw. Clinical nurse specialists can wear white coats and carry stethoscopes too💪🏻😊👍🏻
thank you for this valueble advaces
good night
Always welcome
When it's warm enough, I sit out on the porch in a rocking chair and listen to the night sounds like crickets and the owls. Very relaxing - after about 30 mins I'm ready for some zzzzzz
Love that!
Useful, liked and subscribed 😊
Awesome, thank you!
Ty this really help
This helps me a lot because I have a lot of anxiety thank you so much keep up with these amazing vids never give up ❤have a good day/night❤
Thanks! Great to hear it helps! Any other info you’d like to know about?
Sorry I answered very late nope you already solved my questions in your other videos keep up the good work I also subbed this is FANTASTIC 🩷you are also very pretty and have a nice voice🩷
Tbh mental and physical relaxation you presented plays big part in meditation. That's why I used to fall asleep when I try to meditate during night.
Background noise is very helpful especially if you live in louder envirnoment, however it's better to only set it for how long you need it to fall asleep.
Also "getting rid of thoughts" rarely helps hyperactive people, better suggestion for them (which worked for me) is ignoring thoughts and not indulging in them, just let them appear and dissapear. Focusing too much, (especially if you are bad at it) on throwing thoughts to trash can may be annoying. Which is the last thing you want to feel befor sleeping lol
Otherwise great video, looking forward to the another
yeah it takes practice. thanks so much!
@@NurseSarahJeffries A weird thing I've found recently (I'm a hyperactive person) is when I have countless unorganized thoughts I sing something really catchy, that's really lively(that's important, because sad catchy songs can cause deppressive mood, and ruin your sleep). I use baby shark, because it's psychologically ultra-catchy, and it's fast to finish until the end(finishing the entire thing is also really important, otherwise you start an endless loop of your favorite part of the song). Hope this helps some other crazy hyperactive insomniac like myself. ❤
Having a calm gut helps.🙏
Thank you so much it helps me alot😊
You're welcome 😊
Thank you very helpful
You're welcome!
4:47 For tip #6 Can the exercise you do be a lot earlier than you mentioned, like 10 O'Clock in the morning. Is there an ideal time for it?
If it works for you. Try it see how you sleep 😴
Oink oink oink oink oink
Thank you I can't sleep do I needed this tutorial so much
You’re welcome 😊
You said this thank you to soon. Because this is of no help whatsoever.
Last night I watched this vid and followed the steps too,and honestly it worked very we'll, the steps made me sleepy in more than 1 min , so I'm here to thank you!🤗😊💖💞
Awesome thanks for sharing. Hopefully more will try this well known technique and sleep better.
Thank u for the tips and exercises and just read it now and will try it, can u also give some tips for people have BP. U have given good tips for mankind god bless u.
Sure I will
I came here from Tony. You got great videos, I subbed. Thanks for all the advice!
Your welcome thanks for watching! Anything you would like to see a video on?
@@NurseSarahJeffries yes, maybe some tips for sensitive/ dry eyes from using phone to much, every night my eyes hurt and i get very red because of phone screen and not blinking enough
@@vladimirputinski9931 aw yeah thats a big deal! have you tried blue light blocking glasses?
@@NurseSarahJeffries yes my glasses have uv filter but i wear lenses most of the time i think thats the issue
@@vladimirputinski9931 you can get you eye dr to do the same prescription with a blue light bloker in, this helps with eye strain. Im doing a video soon with how to choose which blue light blockers work for you. For eye strain they need to be a certain strength.
Wellllllll.....for years when we go to bed, I scratch my wifes head gently and she scratches gently my shoulder or back at the same time. It really is great. We actually many times have fallen asleep while doing it. And no talking. and all your tips are great as well!
That is so sweet 🥲 🥰
Sounds like a couple of monkeys bill
thank you this helped!
I'm so glad!
thanks for the tips
No problem!
I seem to fall asleep extremely fast but lately I wake up after an hour or so. Then my sleep is not as deep for the rest of the night.
How many hours of sleep do you average?
@@NurseSarahJeffries Thank you for replying. I still get about 6-7 hours of sleep per night.
Should we Work out with no sleep ? Can you make a video on this subject?
not sleeping is so detrimental to our health. The body cannot recover from workouts if you dont sleep well
thank you so much this helped
Very glad to hear that!
Thank you so much.
You're welcome!
I found if I’m having trouble sleeping I wake up 7am just like the old school days and then when I get in bed that day I’m knackered and sleep like a baby. That’s how I fix my schedule. Easier said than done tho haha
Yeah exactly especially when your so tired, but you got it right that’s what is needed. Get some daylight in your eyes as soon as you get up too, that’s helps the body’s rhythm
Don't you have to wake up early for work ?
@@1robjames not at the moment -- but soon
@@tmoneyofficial1 that will get you back in routine, something I've struggled with. Really messes up your sleep
@@1robjames definitely. The most important part of it is routine. Gets your body used to a certain rhythm
Im just scared that a monster id gonna come
No no monster?
Great tips from a very beautiful nurse! Thank you!
You are so welcome!
falling asleep is the hardest thing now more than my degree!
But someone really said Orgasm before bed do helps
When come to bed: think in your dreams, taste them, try you will never lose❤
I have another idea for the thinking part, thinking about sexual things while trying to sleep actualy works for me for years it helps the body to get warm and relaxed then u fall a sleep, thank u doc for the advices !
Mmmm not heard that one before! Thanks for sharing that advice! Your welcome!
Unless your thinking of your spouse, you should repent. Jesus said whosoever looks at a woman with lust in his heart is guilty of adultery.
@@nameless5301 Fuck jesus
@@nameless5301 Well that’s like 90% of men then lol.
@@nameless5301 um, your eyes aren't open when you're trying to sleep. Not everyone is married and back when those dairy tales were written, you could have multiple wives.
I have used these before . I forgot to go back to the basics!
I have suffered for a week fighting my sleep due to pain in my leg that won’t let me rest.
I hope this helps me get back to sleep my best friend!
,,
Thanks sister, help a lot ❤
Happy to help!
I have been trying to quit drinking vodka but I am so used to "passing out" at night and "Coming to" at 4:30 am - I cannot sleep when not drinking. Will try this. Thank You
Giving you advise in my head, as.I'm having a vodka
@@kimfroman2023 Enjoy,Kim !
Hi. I am 84 days sober after 40 years of drinking every night. The insomnia is the worst. Dreadful. 3 hrs a night at most. I have tried everything. It’s a withdrawal symptom. I gave up cold turkey and after seeing my doctor he advised that this is not the best way but to give up gradually. Best to speak to people. Try this but dubious.
@@johnrichards4097thanks John and hope you can get thru this. Good advise. Just went Sun,Mon,Tue and no sleep. I felt like the walking dead at work. Will try to cut back from 750mL every night to a 375mL and then with any luck, i can trade down to a 200mL. All the best,Buddy
I always see cold temperature helps you sleep but I'm absolutely FREEZING if my thermostat is anywhere under 75 which doesn't allow me to sleep at all. Any idea why this is? I actually turn up the heat at night
What’s your baseline body temperature? Have you ever checked it?
@@NurseSarahJeffries no, how does one do that?
@@mikke906 just regular thermometer. Also have you ever been diagnosed with a circulatory disorder?
@@NurseSarahJeffries ok I'm at 97.5 °F during the day. Haven't checked at night but I can later if necessary. No circulatory disorder diagnosis but I do get cold feet and hands at night while the rest of my body is hot. Any help is appreciated as I just want to get some decent sleep for once. Thanks!
@@mikke906 i would def see your Doc for a check up, raynards is a possibility or a narrowing of arteries restricting blood flow causing you to feel cold. Im not diagnosing just supporting. Hope you get a change to see your Dr. thanks
i sleep at 10:30 and wake up 5:45 to workout i dont have time to sleep 8 or 9 hours like its recomended to sleep for weight lifters
is there any way to squeeze out best recovery from 6 to 7 hr sleep ?
luv from india
I think if you regularly get in seven hours of sleep that’s okay. Have you tried going to bed an hour early how does that affect you?
Thanks for the info
No problem 👍 thanks for watching
Thank you Nurse Sarah❤
You are so welcome
If you work out as much as I do outside in nature, you'll have no problem falling asleep.
thats great. How many hours do you get? do you track your REM and Deep sleep?
i workout man and i cant sleep
Having JESUS holding my R hand and never forsake me in prayer keeps me calm.... laying all cares to JESUS🙏😊
Omg thank you so much I'm like closing my eyes for 5 mins and i didn't fall asleep
Not me watching this at 7am when people are supposed to wake up💀
Listen guys. None of this works, I have tried all videos on youtube..
Here’s what works for me, and it has been a long project to get there.
1. Maybe this step can be skipped?
Get a good bedroom speaker, with no low volume noise (like the sony srs xb43). Play some low music with monotone beats, like some sci fi game soundtracks, or some other thing instrumental.
2. Make the room as dark as possible. Then start by laying with your eyes open in the dark, so the body can see that it is night.. Don’t close your eyes to begin with, because you body will know it’s dark because your eyes are closed. Open eyes in the dark, will convince the body that it is night. Do this for 10 minutes or so, and you should start feeling the eyes getting heavier.
3. While doing this try and think about things that you CANT do at this point.
If you think of things you CAN do (like get up and go to the refrigerator, or get up and watch tv), your mind will not relax. Think of something else, like a vacation you look forward to, or an upcoming party, or going to the gym next day.. something you can’t get up and do. That will calm your mind, because it is not stressing over if you should get up or not to do that thing, because you CANT.. Make sense?
4. A good way to stop unwanted thoughts, or your mind running wild with thoughts, is to use the 1-2 strategy.. So to stop your thoughts, start by counting 1 and 2 as you breath. When inhaling you say 1 in your head, when exhaling you say 2 in your head. Repeat this till the thought are gone. It shouldn’t take long. Keep doing this to prevent unwanted thoughts. Try and imagine the numbers too, like visualize them as you count, 1,2 - 1,2 - 1,2 and so on.
4. Lay on your back while doing all this, without moving, as long as you can.
5. Then turn to your most comfortable position, close your eyes, and keep counting to keep the thoughts in check.
6. If you are not getting any progress after 30 min or so, then get up, do something else for 30-60 minutes or so. And then get back to bed and try again. It beat laying in bed for 6 hours tumbling and turning. Just get up, if it doesn’t work. And some days, it just doesn’t work 🤷
This has really started to work for me. And I’ve had sleep problems as long as I can remember, and I’m 44 now.
And also, go to bed around 8 hours before you need to get up. Don’t stay up too late (you know who you are). If you go to bed too late, you will just stress out even more if you can’t fall asleep, and your mind will start to stress as you see the hours flying by without progress. Get to bed earlier so you have some wiggle room if the technique fails the first time.
And as with all things, this will take some practice to get used to, but hopefully it will turn into a good routine after some time 🙂
I hope this helps..
All great point thanks for sharing. 😊👋
Thank you so much 😊
I'm too tired to watch this video.
Same gn
😂 same here
True
Bro!!!!!!😂😂😂
But yet too tired to sleep
its 2:30 am for me! thanks ill try this!! ^^
Consistent bedtime and wake times, no napping works for me. I really have fight the urge to nap, especially if I don't feel wel!
Thank you so much
You're most welcome
This is a dynamic piece; akin to a book that was dynamic and thought-provoking. "Better Sleep Better Life" by Various Authors
It works perfectly
❤ thanks for sharing the tips for fast sleep ❤
You're so welcome!
@@NurseSarahJeffriesno 5:20 😅ñ
thank you!!!😊
You're welcome 😊
Thank you!
You're welcome!
You are such a beautiful doctor ❤ you're so helpful for me
Love from india 🇮🇳
Nurse 👋
I have an extremely hard falling asleep and tonight it worked extremely well.
Yey so happy to hear it helped!!!
Thank you for your tips... 😊❤
Your welcome thanks for watching ❤️
I used to sleep at 4 am every day... but a week ago i decided to fix my sleep and get a better sleep schedule so here i am My body is not used to sleeping early so i'm gonna try this tonight Thanks!
Thanks for sharing!! Let us know ow how it goes!
@@NurseSarahJeffries it actually worked! I slept in like 5 minutes Thanks for the video subscribed and liked
What he’d at 3:27, and it actually worked! Thank You
So happy to hear that!
Thank you that rlly helps 😊❤
No problem 😊
Thanks worked for me 👍😊
Great sleep tips! Thanks
Our pleasure!
I'm tired so I'll try it ❤
Tysm
Last night my mom fell asleep as soon as her head turn on the pillow just like you said I tried to go to sleep but instead I ended up staying up a long time thank you so much😊❤❤🎉😊
Hope you managed to get some sleep 😴
Nice and informative
So nice of you
When you talked about how we can imagine somewhere peaceful I said bet and thought of me chilling on a lake while I see the Milky Way thank you
Thanks for this very very very very very very very useful tutorial ❤❤
You're welcome 😊
"Damn, it's been 18 years and I still ain't figured out how to sleep right. Thanks for helping me out, I appreciate it!"