Category Archives: Sleep Better Videos

How to Eat & Drink to Sleep Better | Insomnia0

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So, there are certain ways to eat and drink better, to help you sleep better at night. Avoidance of eating fatty meals closer to bedtime can help prevent heartburn, which is a common cause of insomnia at night. There are certain food products that are out there, that will help you sleep a little bit better at night. For example, cherries are a natural source of melatonin, so eating tart cherries in particular, or drinking tart cherry juice, can help you with melatonin production. Drinking warm milk sometimes can help you sleep a little bit better at night, because the theory is that it contains tryptophan, which is also used in melatonin production in your body.

So, that will also help with sleep onset. But the key with eating better is to avoid eating close to bedtime, so you avoid reflux. Other things you want to avoid to help you sleep a little bit better, is avoidance of caffeine close to bedtime. You do want to avoid caffeine six hours prior to bedtime, because caffeine fights a chemical called adenosine, which helps with sleep onset, and getting deeper sleep at night. Alcohol is something that you would also want to avoid close to bedtime. You know, alcohol will help you feel sleepy and also initiate sleep, but once you’ve metabolized it about two to three hours after ingestion, it will cause fragmented sleep at night.

A lot of times, you will also have to wake up to use the bathroom, which will also fragment your sleep. Not only is it important to be aware of what you’re eating and drinking to help you sleep better, but it’s important to be aware when you’re drinking or eating these things, that will help you avoid insomnia at night.

Tips to Help You Sleep Better0

Can’t fall asleep? There’s no cure-all, but these tips will help you sleep better.

Sleep Hygiene: Train your Brain to Fall Asleep and Sleep Better0

Sleep Hygiene is an essential mental health skill.
When my clients come in for treatment for some of their challenges like depression, anxiety or relational problems, one of the most common associated problems that they have is difficulty sleeping. This shows up as either having a hard time falling asleep, staying asleep or just feeling tired all the time. Getting enough quality sleep can make your brain function much better, you’ll be better at solving problems and feel more self-control. In this video we’re going to talk about how to train your brain to sleep well, it’s called sleep hygiene

Sleep is essential for good mental health. Lack of sleep can actually cause mental illness. Research is showing that one of the most effective ways to treat depression is by helping people improve the quality and quantity of their sleep. One study of people with depression found that after resolving their insomnia, 87 percent of them experienced major improvements in their depression, their depression symptoms disappeared after eight weeks of good sleep.

So how do we improve our ability to get sleep? We can train our brains to sleep better. Sleep Hygiene means going through a routine that trains your body to know when to sleep. Like a muscle that strengthens with practice, sleeping well is a skill we can develop. Here are some essential skills to develop better sleep.

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How to Sleep Better with Two Tweaks0 Beat insomnia. Two quick and easy changes can change your sleep for the better.

Temperature and light have a huge affect on our ability to sleep. Learn how you can adjust both factors to improve your sleep.

Sleep is your superpower | Matt Walker0

Sleep is your life-support system and Mother Nature’s best effort yet at immortality, says sleep scientist Matt Walker. In this deep dive into the science of slumber, Walker shares the wonderfully good things that happen when you get sleep — and the alarmingly bad things that happen when you don’t, for both your brain and body. Learn more about sleep’s impact on your learning, memory, immune system and even your genetic code — as well as some helpful tips for getting some shut-eye.

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Healthy Sleep Tips Video – Brigham and Women’s Hospital0

Sleep tips. Stuart F. Quan, MD, Clinical Director, Division of Sleep and Circadian Rhythm Disorders at Brigham and Women’s Hospital, provides tips to help you sleep better.

1. Create a sleep friendly environment by ensuring your bedroom is quiet and dark.

2. Keep your bedroom cool at night, between about 65 and 70 degrees.

3. Exercise regularly, three or four times a week, preferably in the morning or afternoon.

4. Avoid heavy meals before bedtime.

5. Go to sleep and wake at regular hours. In addition to sleep duration, regularity in sleep habits is almost as important as the amount of sleep you get at night.

6. Morning light exposure will help regularize your sleep schedule.

7. Avoid nicotine and caffeine. Nicotine is a stimulant so smoking before you go to sleep at night will increase your heart rate and your brain activity making it difficult to fall asleep. Caffeine can have a duration of action as long six hours.

8. Make a commitment to better sleep. The most important step in developing healthy sleep habits is to make a commitment to getting an adequate amount of sleep each night.

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Eat These Foods to Sleep Better0

Looking for a way to sleep better? Try noshing on some sleep-inducing foods before bed. Some foods contain compounds, such as melatonin or serotonin, that can help you sleep better at night.

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How to Sleep in the Heat: Breathing Technique0
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This video shares the best breathing technique to help you fall asleep and stay asleep in the summer heat. If you have ever wondered why it is so difficult to sleep when it gets so hot in the middle of the summer then this video explains why and provides you with the best breathing exercise for better sleep when it is hot. This breath practice will help you fall asleep and stay asleep by cooling your body’s core temperature. This is one of the best tips for sleeping in extreme heat and will help you sleep better at night in the summer.

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How to Sleep Better – Tricks to A Deep Sleep0

Sleeping has a significant direct effect not just on your physical and mental health, but your beauty as well. Today you learn 7 tips that will help you have a deeper and better night sleep.

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How to Sleep Better at Night0

How to sleep better or habits for good sleep has become an increasingly important topic as more and more people struggle with sleeplessness and insomnia. Furthermore, there is growing recognition of sleep’s role in recovery and disease, and the need to have good sleep hygiene. This video introduces a few of the basic concepts for how you can sleep better at night.

Sleep Hygiene 00:23
Keep a Consistent Sleep Schedule 00:55
Calming Activities before Bedtime 02:03
Restful Sleep Environment 0:03
Light and Darkness/ Melatonin 03:50
Sleep Supplements 05:15
Anxiety 05:34
Exercise 06:43
Eating and Drinking Habits 07:12
Snacks to Promote Sleep 08:20
Psychiatric or Medical Conditions 8:45
Keep a Sleep Diary 09:13

– Negative impacts of poor sleep include problems with hormones, brain function, bodily performance, and propensity to disease and infection.
– Sleep Hygiene refers to the healthy habits to fall asleep and stay asleep.
– A consistent sleep schedule allows your body to know when to sleep and makes it easier to fall asleep.
– If you can’t sleep within 20 mins, get out of bed. Reading, memorising something difficult, or doing something repetitive will help you sleep.
– Limit naps to 30 minutes (preferably early afternoon), and avoid if you already have trouble sleeping.
– Calming activities or relaxation rituals before bedtime, done on a consistent basis, can signal to your brain it is time to sleep.
– A restful sleeping environment is critical for sleep. Make your room dark, quiet, and cool, and only use your bed for sleep and sex.
– Limit bright lights and use the blue light filter on display devices 1-2 hours before bedtime.
– Expose yourself to bright sunlight during the day to ensure your circadian rhythm is healthy, and your melatonin production is optimised during the nighttime.
– Other sleep supplements in addition to melatonin that may help in sleep include gingko biloba, lavender, glycine, magnesium, L-theanine, and valerian root.
– Worry and nervousness is the basis of sleeplessness in many adults. This may be due to tension, negative thought patterns of past events, excessive worry about future events, overwhelming feeling of responsibilities, or being over-stimulated.
– Focus on breathing, muscle relaxation, gratefulness, or emptying your thoughts before bed can help you overcome general anxiety.
– Exercise is a proven way to sleep better. Exercise raises the temperature during the day, to promote melatonin release as the temperature drops during the night.
– Exercise should optimally be done in the morning or afternoon, 150 minutes per week to promote good quality sleep.
– Avoid excessive fluid intake, alcohol, caffeine, nicotine, heavy meals, sugary foods, refined carbohydrates or spicy foods close to bedtime.
– Snacks that promote sleep include almonds, walnuts, turkey, kiwi, bananas, cherry, milk, yoghurt, cottage cheese. These contain sleep-inducing substances such as melatonin or serotonin.
– Insomnia or sleeplessness can also be due to medical problems (sleep apnea, back pain, hormone problems) or psychiatric conditions (depression). Seek professional help from a medical doctor specialised in sleep medicine or a physiotherapist for muscle-related pain.

National Sleep Foundation
Mayo Clinic: Sleep tips: 6 steps to better sleep
Sleep Education:
9 Best Foods to Eat Before Bed
Why We Sleep by Matthew Walker