Do you lie in bed for hours, staring at the clock? Do you wake up feeling groggy and slow? Lack of sleep can do a lot more make you have a bad morning—it can hurt your mental and physical health. Today we're going to show you why getting that shuteye is so important and teach you five easy ways to get all the refreshing sleep you need.
we've all been there (idiom) - it is something we have all experienced
easier said than done (idiom)- it is easy to say it but difficult to do it
groggy - feeling sleepy, as if you have just woken up
ritual - a routine; a series of actions
tuck in- to help someone get comfortable in bed; parents tuck in their children
amp you up (idiom)- make you excited or energized
internal clock- your natural sense of time
get back on track- get back to an interrupted activity
optimal- best
distracted- not paying attention
recap- review
tossing and turning- turning around in bed, unable to sleep
What are the 5 tips mentioned in the video?
1 Develop a bedtime ritual, such as reading or meditating
2 Maintain a regular schedule
3 Don't watch your alarm clock
4 Create an optimal sleep environment
5 Unplug - turn off your computers and gadgets
answers
Do you sleep soundly or do you have trouble sleeping?
How many hours do you sleep per night?
What time do you go to bed and wake up?
Do you do any of the things mentioned in the video?
1 Note how we often use a sentence beginning with some followed by a sentence beginning with other or others:
"Some nights you just can't get comfortable. Other nights, you fall asleep just fine."
"Some people spicy food. Others can't stand it."
2 Note how we use imperative sentences (beginning with a root verb) to give advice:
"Develop a relaxing bedtime ritual"
"Maintain a regular sleep and wake schedule"
"Create an optimal sleep environment"
3 You can use the phrase 'Sweet Dreams!' to wish a person a peaceful sleep
script
"51 sheep, 52 sheep, 53 sheep,... ugh why am I still awake? Oh well, at least it's only... 3:00 a.m!"
We've all been there. Getting quality sleep is easier said than done.
So, today, we're going to show you how sleep is tied to your physical and mental health. We're also going to show you five easy ways to get that refreshing sleep that you need.
Ugh... we all know that we feel groggy and slow when we don't get enough sleep, but that's not the only affect lack of sleep has on our bodies. In our episode on sleep and creativity, we told you that not getting enough sleep over an 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. 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 1: 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 going to 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 and 15 minutes of mellow yoga.
Of course, there are some activities that should be kept out of a 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'll amp you up mentally.
Step 2: Maintain a regular sleep and wake schedule. Now, you don't have to wake up at exactly 7:02 and then 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 3: Stop watching your clock. Studies show that people who constantly look at their clock are less likely to fall asleep easily. Why? Well, laying there thinking "It's 11:03; I have to be up in 6 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 mocking you and you'll sleep easier.
Step 4: 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 earplugs, and a fan or air conditioning. The more comfortable you are physically, the better you'll sleep.
Step 5: Unplug. Make your bedroom a tech free zone. I know… but research shows that electronics interfere with 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.
"Ooh I like that. I like that too. Ooh that's pretty."
Let's recap. Today we learned 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're stuck 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 at Wellcast... Sweet dreams.