I saw the sleep guru he said that by doing this it helps to slow down and relax your central nervous system which helps you get into a relaxed state there is a breathing technique that apparently they use in the military and is very effective it's called the four seven eight method so what you do here is once you're in bed you're fully relaxed what you do is you inhale for four seconds hold your breath for seven seconds and exhale slowly for eight seconds so inhale for four seconds hold for seven exhale for eight this dramatically slows down your breathing and it slows down your heart rate and makes you feel so much more relaxed next to go along with your nighttime routine i like to use a little aromatherapy having a scent that you spray or smell before you start your routine that also just helps the process it helps your body know what's coming so of course lavender has actually been studied to help with relaxation so i have a lavender pillow spray you could just get your lavender essential oil smell it as you're starting your nighttime routine and that just tells your mind your brain it associates that with sleep

i like to use a little aromatherapy having a scent that you spray or smell before you start your routine that also just helps the process it helps your body know what's coming so of course lavender has actually been studied to help with relaxation so i have a lavender pillow spray i could just get your lavender essential oil and smell it as you're starting your nighttime routine and that just tells your mind your brain it associates that with sleep

i like to use a little aromatherapy having a scent that you spray or smell before you start your routine that also just helps the process it helps your body know what's coming so of course lavender has actually been studied to help with relaxation so i have a lavender pillow spray and you could just get your lavender essential oil and smell it as you're starting your nighttime routine and that just tells your mind your brain it associates that with sleep

so what you do here is once you're in bed you're fully relaxed what you do is you inhale for four seconds hold your breath for seven seconds and exhale slowly for eight seconds so inhale for four seconds hold for seven exhale for eight this dramatically slows down your breathing and it slows down your heart rate and makes you feel so much more relaxed next to go along with your nighttime routine i like to use a little aromatherapy having a scent that you spray or smell before you start your routine that also just helps the process it helps your body know what's coming so of course lavender has actually been studied to help with relaxation so i have a lavender pillow spray and you could just get your lavender essential oil smell it as you're starting your nighttime routine and that just tells your mind your brain it associates that with sleep

i saw the sleep guru he said that by doing this it helps to slow down and relax your central nervous system which helps you get into a relaxed state there is a breathing technique that apparently they use in the military and is very effective it's called the four seven eight method so what you do here is once you're in bed you're fully relaxed what you do is you inhale for four seconds hold your breath for seven seconds and exhale slowly for eight seconds so inhale for four seconds hold for seven exhale for eight this dramatically slows down your breathing and it slows down your heart rate and makes you feel so much more relaxed next to go along with your nighttime routine i like to use a little aromatherapy having a scent that you spray or smell before you start your routine that also just helps the process it helps your body know what's coming so of course lavender has actually been studied to help with relaxation

i have a lavender pillow spray you could just get your lavender essential oil and smell it as you're starting your nighttime routine and that just tells your mind your brain it associates that with sleep i like to use a little aromatherapy having a scent that you spray or smell before you start your routine that also just helps the process it helps your body know what's coming so of course lavender has actually been studied to help with relaxation

i saw the sleep guru he said that by doing this it helps to slow down and relax your central nervous system which helps you get into a relaxed state there is a breathing technique that apparently they use in the military and is very effective it's called the four seven eight method so what you do here is once you're in bed you're fully relaxed what you do is you inhale for four seconds hold your breath for seven seconds and exhale slowly for eight seconds so inhale for four seconds hold for seven exhale for eight this dramatically slows down your breathing and it slows down your heart rate and makes you feel so much more relaxed next to go along with your nighttime routine i like to use a little aromatherapy having a scent that you spray or smell before you start your routine that also just helps the process

i have lavender as a pillow spray getting essential oil smell as you're starting your routine which tells your mind and brain it's time to sleep so of course lavender has been studied for relaxation i have lavender as a pillow spray getting essential oil smell as you're starting your routine which tells your mind and brain it's time to sleep

i saw the sleep guru he said that by doing this it helps to slow down and relax your central nervous system which helps you get into a relaxed state there is a breathing technique that apparently they use in the military and is very effective it's called the four seven eight method so what you do here is once you're in bed you're fully relaxed what you do is you inhale for four seconds hold your breath for seven seconds and exhale slowly for eight seconds so inhale for four seconds hold for seven exhale for eight this dramatically slows down your breathing and it slows down your heart rate and makes you feel so much more relaxed next to go along with your nighttime routine i like to use a little aromatherapy having a scent that you spray or smell before you start your routine that also just helps the process

i have lavender as a pillow spray getting essential oil smell as you're starting your routine which tells your mind and brain it's time to sleep so of course lavender has been studied for relaxation i have lavender as a pillow spray getting essential oil smell as you're starting your nighttime routine which tells your mind and brain it's time to sleep

i saw the sleep guru he said that by doing this it helps to slow down and relax your central nervous system which helps you get into a relaxed state there is a breathing technique that apparently they use in the military and is very effective it's called the four seven eight method so what you do here is once you're in bed you're fully relaxed what you do is you inhale for four seconds hold your breath for seven seconds and exhale slowly for eight seconds so inhale for four seconds hold for seven exhale for eight this dramatically slows down your breathing and it slows down your heart rate

"WEBVTTKind: captionsLanguage: ensleep is one of those things if you get it right it dramatically improves your life for years i had the problem that i could get myself into bed but then i just couldn't fall asleep i would be awake for hours and hours meanwhile ryan over here he's peacefully asleep within 30 seconds let me know in the comments how long does it typically take you to fall asleep once you get into bed at night my goal today we're gonna cut that time in half maybe more let's start with a few different mistakes you may be making that could be inhibiting your sleep the first being eating too close to bedtime because when you eat it starts up your digestive process and that wakes your body up so ideally you want to stop eating two to three hours before you go to sleep at night next is working too late into the evening before bed because again by working you're waking yourself up your mind is active and so it's going to make it harder to wind down so they recommend that you stop working two solid hours before you go to sleep at night next is using your phone before bed and look i'm sure you've heard this before but it needs to be said again your phone emits blue light and blue light tricks your mind into thinking it's daylight and suppresses its ability to produce melatonin which is the hormone that helps you fall asleep so ideally you want to put your phone away not near you for 30 minutes to an hour before you go to sleep but look if you're a phone addict and you need to be on your phone then here's a little trick so you go to settings and then display and brightness and there's an option called night shift and you can set it to be scheduled to start at a certain time and i turn it all the way up to more warm what that does is it reduces the cool blue light on your phone and increases that warm tone light which helps you better be able to fall asleep so make sure you have that set on your phone so the blue light isn't getting yet it will get you next very common mistake that a lot of people do not realize and that is that your room your sleeping environment is too hot so in order to fall asleep your core body temperature has to drop so if your room is too hot it's making it more difficult for your core temperature to drop and therefore for you to fall asleep so you want to cool that room down the ideal sleeping temperature to set your thermostat is 65 to 68 degrees fahrenheit here's a little hack for you that works amazing okay so what you want to do is you take a hot shower as hot as you can for five minutes before going to bed then turn the water off and stand there in the shower and allow yourself to drip dry what that does is it sparks a temperature shift in your body so you go from the hot shower to cooling down rapidly and that helps start the process of your body's core temperature dropping this next one is probably the most important of all it has helped me the most and that is establishing a very solid very predictable nighttime routine by having a set time and routine that you go to bed every night it will trigger your mind and your body to start that process of winding down and i have leveled up and i actually have a gadget that helps me go through my entire night routine and it's right here it's called the hatch restorer probably one of the top five best things i've ever bought for myself because not only does it help me fall asleep at night helps me stay asleep but also helps me wake up in the morning it's the best i am partnering with hatch on today's video to kind of talk you through how cool this thing is you guys have no idea so i had this device before they ever reached out to me and in fact they have a version for kids called the hat to rest that both my kids have so how it works your hat restore is connected to an app you can see here we have three in the household mine is the restore so i tap that and you can set up your own custom night wind down routine and also a wake up routine so you can have it set to start at a certain time every night or you can just tap it and then it will start the routine and with each step you can customize the sound that is playing the color of the light and the amount of time so it's going to walk you through your whole nighttime routine so i will write mine out in the description box below if you want to follow along because i have to say it is really good so it starts with winding down the light is purple the sound effect is of a campfire just gets me in the the good relaxed vibe then it changes to my reading light which is a warm orange light which you want more warm tones to help you fall asleep then after that it goes into a guided sleep meditation for 10 minutes and there are so many different ones to choose from and it walks you through a breathing exercise and you guys i swear like this makes me so relaxed it puts me right to sleep and then from there it switches into sleep mode and i have it as soft pink noise because i read some research saying that having pink noise playing in the background as you're sleeping helps you sleep deeper and better because for me i'm a very light sleeper so i need some kind of ambient noise the coolest feature out of anything on this that just sets it over the top for me is that if you wake up in the middle of the night this happens to me a lot i wake up with anxiety or i have a nightmare and i can't fall back to sleep you just tap your hats at any time and there is a guided meditation to help you fall back asleep and it lulls you back to sleep like i'm sorry is that not the coolest thing and then for waking up it has a sunrise alarm feature so it will gently slowly wake you up honestly i could go on and on about this for probably 15 minutes because there is so much so they did give me a discount code if you want to try the hot store i will have it down in the description box and i will say this okay being real with you this costs more than a typical alarm clock but i will say it is worth every penny it is something you will use every single day now if you have done all of these things you've gone through your whole wind down routine and you still find yourself in bed and you can't sleep here's some more things to try so there is a spot behind your ear it's about an inch and a half down diagonal from your ear on either side you want to rub in circular motions about 100 times and i saw the sleep guru he said that by doing this it helps to slow down and relax your central nervous system which helps you get into a relaxed state there is a breathing technique that apparently they use in the military and is very effective it's called the four seven eight method so what you do here is once you're in bed you're fully relaxed what you do is you inhale for four seconds hold your breath for seven seconds and exhale slowly for eight seconds so inhale for four seconds hold for seven exhale for eight this dramatically slows down your breathing and it slows down your heart rate and makes you feel so much more relaxed next to go along with your nighttime routine i like to use a little aromatherapy having a scent that you spray or smell before you start your routine that also just helps the process it helps your body know what's coming so of course lavender has actually been studied to help with relaxation so i have a lavender pillow spray you could just get your lavender essential oil smell it as you're starting your nighttime routine and that just tells your mind your brain it associates that with sleep it knows what's coming two more lavender related things that i use and love so this is a lavender body lotion with magnesium magnesium is an amazing natural relaxant and it absorbs very effectively through the skin there's also been studies shown that having a nighttime lotion routine helps you fall asleep so we have a lot of good things going we have lavender we have magnesium i actually got this when i was pregnant because i had really bad pregnancy insomnia and this is pregnancy safe and then this is new this is a lavender cbd body lotion so there's so many benefits to cbd i think it's all the rage right now i'm just starting to get into it but it's a body lotion with cbd and smells like lavender if you are somebody who struggles with anxious thoughts or you have a lot on your mind a very simple thing you can do is just write it down when you write it down you can get it out of your head and on paper so you don't have to worry about forgetting like sometimes i'll have to-do lists things i don't want to forget just by writing it down it kind of releases it from your mind biggest thing here that i think is a struggle for a lot of people i know for me it took me the longest time to get off my phone right before bed the best thing you could do move your phone charger from next to your bed to across the room because usually we're plugging our phone in at night it just gets it away from you if you do want to have your phone near you what you can do is listen to an audio book and have it on an automatic timer so it will stop after you know 30 45 minutes actually within the hatch restore they have sleep stories so you can have the restore tell you a story to fall asleep if you prefer that over a meditation i love the meditations if you have not tried a guided meditation to fall asleep at night it like puts you into a hypnosis now taking it up a notch i have this eye massaging sleep mask so i put this on as i'm listening to my sleep meditation and it has heat gentle compression it just feels incredible it's like a massage for your eyeballs which you've probably never experienced before but it is so relaxing so the combination of that sleep meditation with this eye mask i'm asleep i have gotten back into reading like i forgot how much i love like physically reading a book for so long i was just doing audio books i try to avoid like a page turning thriller before bed i try to read like a non-fiction something a little bit more dense instantly makes me start to get tired another thing that i would say has probably helped me the most alongside with my very set nighttime routine that i follow is the fact that i exercise now in the morning so i wake up earlier i exercise and by doing that i found that i am falling asleep and going to sleep so much faster i will just give you this challenge commit for three days to wake up earlier and exercise and you will see like i don't have to say anything else you will see how you feel at the end of the day you'll naturally be more tired earlier like it's not rocket science but you just have to commit so those are some of my all-time favorite most effective tips for falling asleep faster and easier and also my link is going to be in the description box to get a discount on the hatch restore this is something that will improve your life every single day you will use every day and you will thank me later so with all of that said thank you as always so much for watching and i will see you soon with a new video byesleep is one of those things if you get it right it dramatically improves your life for years i had the problem that i could get myself into bed but then i just couldn't fall asleep i would be awake for hours and hours meanwhile ryan over here he's peacefully asleep within 30 seconds let me know in the comments how long does it typically take you to fall asleep once you get into bed at night my goal today we're gonna cut that time in half maybe more let's start with a few different mistakes you may be making that could be inhibiting your sleep the first being eating too close to bedtime because when you eat it starts up your digestive process and that wakes your body up so ideally you want to stop eating two to three hours before you go to sleep at night next is working too late into the evening before bed because again by working you're waking yourself up your mind is active and so it's going to make it harder to wind down so they recommend that you stop working two solid hours before you go to sleep at night next is using your phone before bed and look i'm sure you've heard this before but it needs to be said again your phone emits blue light and blue light tricks your mind into thinking it's daylight and suppresses its ability to produce melatonin which is the hormone that helps you fall asleep so ideally you want to put your phone away not near you for 30 minutes to an hour before you go to sleep but look if you're a phone addict and you need to be on your phone then here's a little trick so you go to settings and then display and brightness and there's an option called night shift and you can set it to be scheduled to start at a certain time and i turn it all the way up to more warm what that does is it reduces the cool blue light on your phone and increases that warm tone light which helps you better be able to fall asleep so make sure you have that set on your phone so the blue light isn't getting yet it will get you next very common mistake that a lot of people do not realize and that is that your room your sleeping environment is too hot so in order to fall asleep your core body temperature has to drop so if your room is too hot it's making it more difficult for your core temperature to drop and therefore for you to fall asleep so you want to cool that room down the ideal sleeping temperature to set your thermostat is 65 to 68 degrees fahrenheit here's a little hack for you that works amazing okay so what you want to do is you take a hot shower as hot as you can for five minutes before going to bed then turn the water off and stand there in the shower and allow yourself to drip dry what that does is it sparks a temperature shift in your body so you go from the hot shower to cooling down rapidly and that helps start the process of your body's core temperature dropping this next one is probably the most important of all it has helped me the most and that is establishing a very solid very predictable nighttime routine by having a set time and routine that you go to bed every night it will trigger your mind and your body to start that process of winding down and i have leveled up and i actually have a gadget that helps me go through my entire night routine and it's right here it's called the hatch restorer probably one of the top five best things i've ever bought for myself because not only does it help me fall asleep at night helps me stay asleep but also helps me wake up in the morning it's the best i am partnering with hatch on today's video to kind of talk you through how cool this thing is you guys have no idea so i had this device before they ever reached out to me and in fact they have a version for kids called the hat to rest that both my kids have so how it works your hat restore is connected to an app you can see here we have three in the household mine is the restore so i tap that and you can set up your own custom night wind down routine and also a wake up routine so you can have it set to start at a certain time every night or you can just tap it and then it will start the routine and with each step you can customize the sound that is playing the color of the light and the amount of time so it's going to walk you through your whole nighttime routine so i will write mine out in the description box below if you want to follow along because i have to say it is really good so it starts with winding down the light is purple the sound effect is of a campfire just gets me in the the good relaxed vibe then it changes to my reading light which is a warm orange light which you want more warm tones to help you fall asleep then after that it goes into a guided sleep meditation for 10 minutes and there are so many different ones to choose from and it walks you through a breathing exercise and you guys i swear like this makes me so relaxed it puts me right to sleep and then from there it switches into sleep mode and i have it as soft pink noise because i read some research saying that having pink noise playing in the background as you're sleeping helps you sleep deeper and better because for me i'm a very light sleeper so i need some kind of ambient noise the coolest feature out of anything on this that just sets it over the top for me is that if you wake up in the middle of the night this happens to me a lot i wake up with anxiety or i have a nightmare and i can't fall back to sleep you just tap your hats at any time and there is a guided meditation to help you fall back asleep and it lulls you back to sleep like i'm sorry is that not the coolest thing and then for waking up it has a sunrise alarm feature so it will gently slowly wake you up honestly i could go on and on about this for probably 15 minutes because there is so much so they did give me a discount code if you want to try the hot store i will have it down in the description box and i will say this okay being real with you this costs more than a typical alarm clock but i will say it is worth every penny it is something you will use every single day now if you have done all of these things you've gone through your whole wind down routine and you still find yourself in bed and you can't sleep here's some more things to try so there is a spot behind your ear it's about an inch and a half down diagonal from your ear on either side you want to rub in circular motions about 100 times and i saw the sleep guru he said that by doing this it helps to slow down and relax your central nervous system which helps you get into a relaxed state there is a breathing technique that apparently they use in the military and is very effective it's called the four seven eight method so what you do here is once you're in bed you're fully relaxed what you do is you inhale for four seconds hold your breath for seven seconds and exhale slowly for eight seconds so inhale for four seconds hold for seven exhale for eight this dramatically slows down your breathing and it slows down your heart rate and makes you feel so much more relaxed next to go along with your nighttime routine i like to use a little aromatherapy having a scent that you spray or smell before you start your routine that also just helps the process it helps your body know what's coming so of course lavender has actually been studied to help with relaxation so i have a lavender pillow spray you could just get your lavender essential oil smell it as you're starting your nighttime routine and that just tells your mind your brain it associates that with sleep it knows what's coming two more lavender related things that i use and love so this is a lavender body lotion with magnesium magnesium is an amazing natural relaxant and it absorbs very effectively through the skin there's also been studies shown that having a nighttime lotion routine helps you fall asleep so we have a lot of good things going we have lavender we have magnesium i actually got this when i was pregnant because i had really bad pregnancy insomnia and this is pregnancy safe and then this is new this is a lavender cbd body lotion so there's so many benefits to cbd i think it's all the rage right now i'm just starting to get into it but it's a body lotion with cbd and smells like lavender if you are somebody who struggles with anxious thoughts or you have a lot on your mind a very simple thing you can do is just write it down when you write it down you can get it out of your head and on paper so you don't have to worry about forgetting like sometimes i'll have to-do lists things i don't want to forget just by writing it down it kind of releases it from your mind biggest thing here that i think is a struggle for a lot of people i know for me it took me the longest time to get off my phone right before bed the best thing you could do move your phone charger from next to your bed to across the room because usually we're plugging our phone in at night it just gets it away from you if you do want to have your phone near you what you can do is listen to an audio book and have it on an automatic timer so it will stop after you know 30 45 minutes actually within the hatch restore they have sleep stories so you can have the restore tell you a story to fall asleep if you prefer that over a meditation i love the meditations if you have not tried a guided meditation to fall asleep at night it like puts you into a hypnosis now taking it up a notch i have this eye massaging sleep mask so i put this on as i'm listening to my sleep meditation and it has heat gentle compression it just feels incredible it's like a massage for your eyeballs which you've probably never experienced before but it is so relaxing so the combination of that sleep meditation with this eye mask i'm asleep i have gotten back into reading like i forgot how much i love like physically reading a book for so long i was just doing audio books i try to avoid like a page turning thriller before bed i try to read like a non-fiction something a little bit more dense instantly makes me start to get tired another thing that i would say has probably helped me the most alongside with my very set nighttime routine that i follow is the fact that i exercise now in the morning so i wake up earlier i exercise and by doing that i found that i am falling asleep and going to sleep so much faster i will just give you this challenge commit for three days to wake up earlier and exercise and you will see like i don't have to say anything else you will see how you feel at the end of the day you'll naturally be more tired earlier like it's not rocket science but you just have to commit so those are some of my all-time favorite most effective tips for falling asleep faster and easier and also my link is going to be in the description box to get a discount on the hatch restore this is something that will improve your life every single day you will use every day and you will thank me later so with all of that said thank you as always so much for watching and i will see you soon with a new video bye\n"