Let's roll. You all know that good night's sleep is extremely important for everyone. Without it, it's practically impossible to get healthy, to study to memorize things to be attentive to focus on something to concentrate to get feed, yes, get feed to lose weight, rejuvenate, have good relationships, Korea, and simply feel and look great. Most people need about seven to nine hours a night. Although some people might need about only six hours per night or as many as 10 hours sleep each day. People over 65 years old, need about seven to eight hours of sleep each night.

Pregnant women need several more hours No wonder why than usual. So they need about 10 to 12 hours of sleep. But there are events and things in our lives that might disturb your sleep. The less sleep you have, the worse you feel. And look, unfortunately, sleep is extremely important for women and our good looks, as well as emotional balance and mental health. But you might say, Oh, yeah, I know all that.

Of course, I'm sure that you know everything. But knowing without doing doesn't help improving your sleep and removing stress. That's one going to remind you about some very important things. Let's analyze your sleep. How do you sleep? Now just think, is your sleep deep and uninterrupted?

If you have answered yes to this question or you are doing Great. No need to analyze anything. If your answer is no, then you will need help. Think about next question. Do you hear sounds in the night and it feels almost like you're not sleeping at all? If your answer is no, again, you are okay.

But still stay with me. If you said yes, if you answered yes, it means that your body and mind are stressed and you may be in pain, or you might be even depressed or anxious and your body and brain are alert because they are waiting for something dangerous to happen and they want to be able to protect you. This is fight or flight response. They are ready to fight or flight. This is a normal abnormal, but it's normal, normal protective program installed in Our brain without it, we won't be able to. To survive.

However we need to learn how to switch it off because it doesn't switch off on its own. The same actually happens when you are stressed. It doesn't matter at work at home or somewhere else. The same chemicals are being released into our bloodstream during a stressful event and during painful event. So whether you are in pain you're injured or just get stressed or you're scared, you will have the same chemicals released into your bloodstream. These chemicals they help us survive during these stressful event but our body does not use all chemicals that are being released.

The leftovers are stored in our in the pockets of our body in our joints. In our under our skin and our lymphatic system, and also the part of the brain called amygdala records, all negative, stressful, dangerous things, and blaze them like an old record, each time something unusual happens for a Mikela everything unusual is dangerous, even a dogs bark or someone's cough. This is really like that. So your poor sleep is a fight or flight response of your brain. How many times do you wake up at night? Still, your body and mind are alert and waiting for something bad to happen, but also there are other physical reasons like bodily functions.

Here we come to the next topic to the next question. Do you wake up up because you need to go to a toilet. If so, here are some triggers. You have had too much water probably before going to sleep or maybe it was alcohol or your age too much or had something heavy for dinner. And it is easy to fix. Do not eat after six or 7pm I have a light Dena, no pasta, no bread, no alcohol, non junk food whatsoever, no junk food whatsoever.

And no processed foods because fast food, processed foods and junk food they make you depressed and stressed because there are chemicals and elements that cannot be digested by our body. And they are so heavy to me, too artificial and not nutritious at all. So it's very difficult for our body to digest the kill kaliba and bring A lot of stress to our body and mind and make us feel blocked really bad. And the same goes to alcohol. Big portions of food, Coca Cola, energy drinks, processed, ready to eat food, can food or my precooked food. I told it before, even sandwiches and sweets.

Also, it's very important to know what size is your meal. So what size is your meal? How much do you have on your plate? It's very important. What is your usual dinner? And what time do you eat your dinner the size of your meal, the size of your dinner has to be not bigger than the palm of your hand.

Like that, the palm of your hand because this is the exact size of your stock and this amount Food is easy to digest for your body without not too much effort. It's very important to have a light dinner and not later than six or 7pm. The earlier the better. Don't worry, you're not going to go to sleep hungry. Everything will be okay because our body slows down by the night because it's getting ready for sleep. And hence the slow work of our internal organs.

Understand that there are exclusions, like parties birthdays, weekends, but see you please think of your body as of the shrine as of your temple and don't consume rubbish. Don't overeat, keep it nice, clean. Keep it easy. Do you feel blocked, tired and deprived of the energy in the morning Can you easily get out of bed in the morning? And here might be a few reasons why you feel tired or deprived of energy. Again, stress, pain, too much food, unhealthy diet injuries.

Is your face swollen in the morning? If yes, too much liquid intake before bedtime fluid retention, weak lymphatic system, especially if you are diabetic. And in a bit I will tell you what to do. Now think of all these do have nightmares. APS your amygdala cannot stop warning you about the upcoming danger. There is no danger but it seems that you live in a in a jungle you know, in a dangerous environment and need protection.

So it kind of reminds You about old dangerous events with the help of nightmares. And it can dig into very old memories and bringing bring them onto the surface as nightmares simply to warn you. And if you're upset, stressed, depressed, tired, or in pain, you are vulnerable, and the gates of the storage where all these memories are archived, they are not locked so amygdala can actually get the access break into your storage and get anything is things is suitable for warning there. That's why you might have some nightmares. This might be connected with the size of your meal with how much do you have on your plate? You remember, you're gonna have nightmares.

If you're have over eaten. Yes, this is dangerous for amygdala for your body. It's a story stressful situation, and your amygdala is trying to prevent you from getting into trouble. So, overeating. Over drinking is a stress for our body, which is why we might have some nightmares. Make sure that you are not eating too much at night, and you're not consuming too much liquids.

I'll get to that a little bit later. Here we go. How much water do you drink during the day time on your water? Just think of it how much water do you drink during the daytime and then seeing how much liquids including tea, juice and energy drinks or alcoholic beverages if any drink between 6pm and the time when you go to bed. Your daily pure water intake has to be not less than one and a half liters. They says, great amount, one and a half liters.

And the major amount of all liquids has to be taken before six or 7pm because it is processed by your kidneys, which get ready to fall asleep. After 6pm they are getting ready to bed they want to have some rest they wake up to process all the liquids leftovers of the liquids about three or 4am. And if you wake up before, during and after that time to go to the toilet, it means that your kidneys don't have a good rest. They are working all the time all the time they are exhausted, they are exhausted so the results might be like weak kidneys, tiredness, fatigue, swollen joins them face, in ability to lose weight, and be really headaches, migraines, joint Spain and of course, insomnia. Now we're moving to another thing. So just think and analyze of how much you drink how much you eat, what you eat at night and what you eat during the daytime.

And now sugar and sweets. What is your daily sugar intake? Do you eat sugar like lollies sweets jams, honey, reduce your sugar intake because it affects your sleep. The more sweets you eat, the less sleep you have. Where we sleep less than six, seven hours and not tonight. Our metabolism get slow, is getting slower and slow with each night and the shoulders make our metabolism even better.

Lower than that. So here gaining weight and eating a lot of refined sugars added sugars can actually lead to headaches to low energy levels to inflammation to join Spain to overweight to being overweight. Yes, definitely. And cutting sugar out of your diet will help you to reduce, decrease inflammation, reduce pains and aches, boost your energy levels, improve your ability to focus and the quality of your sleep as a result, how much sugar per day you can eat. Personally, I have replaced sugar with dark chocolates, and it's about 25 grams per week maybe? Yes, I'm strange.

I don't have a sweet tooth and this is really easy for Me, but you might be different. So maybe 25 grams per week for you. It's really not enough. Trying not to eat sugars every day. Try to cut off your sugars 25 grams per day. It's like four squares of chocolates.

It's normal, it's a normal amount, so you can eat every day. 25 grams of dark chocolate. This is the safest This is the most beneficial chocolate for for all of us. And we will sugar from Team coffee from other foods don't consume any jams or spreads at all because they've got preservatives there and they make the sugars even worse. So Honey, you can eat honey to three teaspoons per again, maybe put a week. I wouldn't recommend any more sugar that I know personally that my sleep has dramatically in proved after in a week actually after I have cut off all the sugars, not that I ate them too much but still I was consuming sources which contains sugar.

Look after your sugar intake, and again do not eat sweets and chocolates before going to bed because he won't be able to fall asleep easily to three hours before going to bed is good. This is my favorite part. What is your physical activity? Our body is designed to the active body is designed for movement. We are designed to use all muscles and joints and if we don't do it, we get sick, sick. Our sleep gets worse.

We get stressed. When we move when we are physically active. Our bodies naturally detoxify They release the stressful events naturally. So we are moving and we are naturally releasing the toxins from our body. So if you're upset, go to the gym. If you are frustrated suim or jog or just walk around the block angry, do boxing and shout and jump, jump up and down.

If you're anxious, do yoga and breathing techniques, especially if your job or your life are filled with stressful events, all these activities will be very good for you. By the way, if you don't go to gym, or don't do your go or you don't swim, you can do simple exercises at home. For example, He will go to the exercises rub your hands, rubbing your hands is very good because it's awakening all our entire bodies. is awakening and brings more blood and oxygen into our brain into our bloodstream. It's removing the toxins from our lymphatic system and actually is improving the health of our joints and the flexibility of our joints because you know, we've got here the have a bunch of points on our hands and where we are rubbing our hands, we are basically massaging our entire body. This is easier, right?

Also what you can do, you can massage your head massage in your head is fantastic. It's absolutely fantastic. If you don't go to gym, but if you feel stressed, you can jump jump up and down 50 times 100 times. You don't have to jump really high it don't worry about that just a little bit, just the movement up and down. It's actually on shakes of stress from your body and he Also it improves your blood circulation. And if alert, it wakes you up.

But in spite of the fact that it's waking you up, it will help you to improve your sleep as well. What else you can do, you can do squats every day, do as many schools as the number of your age. Say for example, you're 35 years old. So do 35 sports, your 50 years. Don't be scared of this number. Don't Don't be scared of the number of your age.

It's a magical number. Because your brain your unconscious somehow responds to this magic number and connects it to the parts of the body and facilitates the healing processes in your body. Move your muscles use your muscles. I recommend walking if you don't go to gym if you don't like yoga, if you don't like swimming. Yeah, there are people like that. I know you can install a pedometer into your phone to count steps during that time.

So be physically active, walk every day, not less than three 4000 steps. And it will actually give your body a lot of energy and it will help your body to remove the stress and toxic elements. I know you might say, yay, yay, I know that you are you didn't reveal any secrets. But again, I'm repeating that knowing is good. But knowing without doing doesn't heal doesn't help you to improve your health and improve your sleep. Knowing and taking action equals healing.

So now you know now I reminded you about these things, important things. And now you will need to take action so you need to do the exercises. The simple moments every day