In this video we'll be talking about sleep disruptors. A lot of our sleep disruptors are actually habitual, we are literally making them ourselves. They are self inflicted sleep and sleep disruptors. So one of them is random sleep schedules, basically, you know, humans, we are creatures of habit, we want to have that habit we need to have it, we need the routine and we are body because we are beings that we work around the clock So, basically do need to go to bed at the same time on the carpet at the same time, somebody does really well work in investigation. So, if we work with our body and our body clock, the body will will keep that clock going in a specific rhythm and we call circadian rhythm and that rhythm will be will be key Moment fluently without any interruptions but when we don't have that regular sleep and wake routine, our body goes into self confusion.

So if you if your body clock, your circadian rhythm is set for you to go to bed, let's say 10pm and I'm actually not feeling tired that night, and you thought, well, I'll just stay up longer. Just one more thing, maybe half an hour more, maybe another, another hour or so. So when we do that we literally forced in our budget to go into fight or flight response, because the body's memory for for that particular time of the night of the day. It tells us we're supposed to sleep in time what's happening. So the body puts us into our firefighters forms, just in case something is wrong. And just in case We need to prepare to run or fight, basically, because our body, our mind and our brain, it needs to keep us alive and safe.

That's our brains main activity, main purpose. So this is exactly what our brain does. It literally gets gets in a state of confusion. And it doesn't know what to initial does not to. And at that time, so what happens is put you into a state of fight or flight response. And you're, you shift into sympathetic nervous system dominance.

And your your body starts pumping, stress hormones, cortisol and adrenaline just in case you need to start implementing some massive action in terms of saving your life and it might take you an hour or two Three to relax and get back into parasympathetic nervous system dominance and into the static relaxation to go to sleep. So do to avoid this. So what we need to make sure we go to bed approximately the same time, just pick a time that suits you to just schedule and stick to that time, check to the time of the night that you go to bed and stick to time of the morning that you wake up. Your body will then pick this up as a as a, as a habit, a new habit. So we're literally habitually changing your habits. So if you didn't have the bad habits in the first place, perhaps you wouldn't have lost your sleep state.

So to change that, this is a big thing and a big factor to consider changing your sleep schedule even what I find helps To some people is setting up alarm clock to go to sleep. Not so much alarm to wake up to go to sleep all the time when your body's just not particular regime. It will wake you up more in the morning at that time when you desire. You don't even need to set up alarm clock anymore and your body wants to be tired anymore when you wake up another huge factor I find that disrupts our sleep is bright artificial lights before the electricity was invented. Asked we humans, we've got to bed with the sun, always to recover the sun. But since stepsisters invented we will lost that.

We lost that habit. And we embrace that special light and we are still embracing it with all the you know devices that we exposed to during the night during the day So the moment the most crucial time for our artificial light exposure is when the sun is down, and the natural light is finished for the day. So once once it's dark outside, our body system is naturally getting ready for sleep. But then we're exposed to a lot of a lot of blue, blue lights and green lights. So to be able to not have that effect, we need to implement a few things. Obviously, the current completely limit the artificial light exposure however, we can, we can set it up that it doesn't disrupt our circadian rhythm.

So let's say our time, our body clock tells us to go to sleep 10pm so that's an if the sun is down at six to 7pm We have an 8pm that's still to three hours before bedtime. So during those two, three or four hours, need to make sure we are exposed to the lights that are that are that are warm, not to blue or green light, not those blue and light on the screen of TV, and laptops and tablets. These days on tablets and phones and laptops, we have this nice Shift Option to switch our light on the screen. To to the to the warm light. I'm not sure about the TVs these days. However, what we can do if you do watch TV at night, and if you know that is to laugh.

What you can do is is to create the distance between you and create as much just as as you possibly can and limit exposure to TV. For example, john binge watch TV shows 234 hours that just watch one TV show pick one that is relaxed to pick one that will create that. You know the localization in your mind and in your body and then take that to bed. So find that it just helps that also burning candles and evening also has that deemed golden light and half salt lamps have that have that effect. And demon, the lights maybe the bright lights, the fluro lights and changing the light bulbs. Perhaps to the to the warm lights as well.

They're also a glasses they can wear to help you counteract that exposure from blue and green lights. So those glasses You can also purchase mine and they are kind of red tinted glasses. There are some Other glasses you're supposed to wear during the day as well. So having that habit basically if you control your artificial light exposure, you can help yourself sleep better. Also, another factor that I find that helps me sleep better is firstly when they wake up in the morning is going outside and looking at the sun. Just stand there in the sun and just put two three or five minutes to stand there and put your face to the sun.

That exposure to the natural light helps you to research and and basically helps to see because there's beginning rhythm will be set that way that this is morning time is the right time of the of the day. Because sometimes our body's still confused that it literally doesn't know what's the topic of today. Have a nice day. Continue to control that will help you sleep. Also, another thing that I find is people oftentimes gets very tired and they haven't the time nap. napping is good as long as you keep it down to that 30 to 40 minutes.

However, if you sleep no longer than that, you're literally creating your circadian rhythm. to disrupt your body also gets confused. And it doesn't know whether you're down for anti Nazi or what's going on in if you woke up after nap have to prolong nap. The body thinks well It must be morning. So keep you awake for the next, say 16 hours or so you don't want to have a nap longer than 3040 minutes and too close to your bedtime. If you do need a nap.

There's no problem album maps don't have extended maps too close to today, tonight. on sleep. Another another half to use, your bedroom is too hot. So when our body when our body kind of the temperature in the room is cooling our body, nobody dropping temperatures getting ready for sleep. The same is with the shower. When people don't have a shower and evening, the body just doesn't have that signal to go to sleep.

Sometimes we just need just that one thing, having that evening time shower or bath. It's because firstly, you tell him by the signal that Stanford sleep is now second night when the body's cooling down from having a warm shower bath. It automatically goes into state of relaxation and the temperatures dropping back to normal temperature and the body is Basically transitioning into sleep state. Okay another fact is we will actually tell you that one of the sleep disruptors is sharing the blank with the partner that in order to, to, they can feel the partner to struggle and do anything so you can actually perhaps get two blankets and we can have a bigger blanket for example a king bed can have a king size blanket also have kings to have two single size blankets. And if you're, if you know that your mattress is the one that is not let me kind of sleep with your partner.

As soon as they roll. You will still need to go and find go to the mattress experts in a store and just get them to to find your matches. That is Because your partner's job is basically what it does, it doesn't allow you to feel the partner moving in the bed. I find that a lot of people report that it says that one of the biggest disruptors something that we can control we can change. So currently, our future partner who can do is invest in a new mattress, we need to, we need to change our mattresses regularly anyway, and so much as they're not very expensive. So having that one mattress that can help you fix that disruptor switch structure that could fix your sleep and your partner's sleep.

So, consider that. One of the other things that could also be asked to distract is caffeine. So caffeine is such a big, big habit that people enjoy the day having a coffee, by all means. The coffee gives you that sense of happiness and create You know, realists are tiny relaxation, by all means have coffee stick to just in the morning, not on an empty stomach. But not after 3pm just have coffee, just one one day. So, why, why does coffee disruptor sleep for us?

In order to go to sleep, there are two mechanisms that needs to be right in our body. One of them is adenosine. Imagine having a cup like a tank in your brain that is empty when we wake up in the morning. And when we go to Costco, we need to have the tank full of adenosine molecules. And so during the day when our cells eat glucose with sugar, the byproduct of that is a dentist and somebody makes a demonstrate and sends it through the blood to the brain to it Dennison receptors just imagine, is a tank most Dennison receptors so the receptors attach to a Dennison the grab one identity molecule and put it in the tank once the core body sends signal to to us about we've got it everything's ready for us to go to. So what coffee does coffees molecule structure is very very close so jennison microstructure so what body does when we consume caffeine specifically one that has coffee, our body gets confused and literally mistaken mistakes.

The adenosine receptor the coffee molecule for adenosine receptor so literally takes on coffee molecules and blocks the dentist receptor. So technically a dentist and philosopher are praying for our blood but cannot get to the ground because Coffee molecules are blocking the receptors. So imagine coffee is half life time is six hours. So for at least six hours our body doesn't receive the density to put in. So, second mechanism, circadian rhythm, which we mentioned earlier. Well, number one, number one factor is stress.

Stress is is massive these days a life. so full of all kinds of exposure, a lot of exposure, a lot of noise, a lot of traffic, a lot of movement. A lot of things happened during the day, and which gives a lot of stress we literally can call. So when it comes to dealing with stress, body, your mind registers everything during the day, where the cost and costs the weather, you know, you register that event tomorrow. That never happens. Well, whether you don't know, the body knows your brain collects all the information.

However, it doesn't have enough time to process other information along the line in bed. We have all this information in the queue waiting to be processed in the brain says, you now know you there, I'll get this done. However, it's still dealing with previous information. So it will keep you awake. So, to be able to process information, so for us to be able to switch over of the minds we need to lower our stress levels. So to low to lower our stress is to switch off the mind not to keep processing that information.

So find things that allow you to de stress a lot of things or try to find them that allow you to distress the switch of your mind. Another factor substructure finds the people's report center is not being able to feel warm in bed. And so basically fewers to call to anyone that you conference table called, when I find that very clean, soft textured talks to bed helps people fall asleep special women. Somehow our body temperature is much lower than our partners our man. So it says they're using our man as a as a radiator to warm up. We can use stops up for those also who stick alone.

They they don't have a partner to keep them. You just make sure you're warm enough you're up to them. Honestly, after other people say well, I experienced one of my jobs. pain in my pelvis on my knees. That could be because the way you curl up in bed simply because you know when you will land on the side, both knees can rub against each other. So which can also put your pelvis out of alignment and then also and this is why awake of Sony's stockpile this to lower back and things like ourselves, invest in a good mattress doesn't have to as much as we need to have a mattress that helps us helps fix our posture and pizza body shaping and things like that we need to find the mattress that helps us also place the pillow between our knees can also help you find how the the ultimate you know position bed and to stop that those needs to rub between each other thing upon that people I just can't find the right pillow.

So for those who are smaller built, your pillows needs to be slimmer, purely because those bigger fluffy pillows could not your neck, your head in that position that is a crease in your neck. And that can also create a loose tension in your shoulders and give you a headache. So having having your pillow that suits your body shape and then the comfortable sleeping inputs come next metal in your spine into kind of long neutral position. To avoid that tension in the neck and self avoid that. Basically headache and wanting that feeling of coldness For example, some people to sleep asleep at night but the center should never wake up refreshed. Maybe that could be due to the pillar that you It's a find people to report that the console asleep after watching TV, this, perhaps it's not due to the light exposure but it could be to the sudden shift to loud and high pitched noise.

Well in the commercials, you see, there are rules when when it comes to noise and commercial and specific commercials that do have widespread cheating, they're louder than the rest of the TV show. That's because they kind of keep them they know noise is within the range but it's still higher pitch and that higher pitch noise can put us into fight or flight response. So having your TV in the you know, the the volume lower than you usually do to prevent down you see When you watch TV, you are relaxed when there's to be absorbed and when we absorb the thought, our brain wave transitions to the alpha brainwave wave. So this alpha brainwave is the brainwave of basic it's also pre sleep, brainwave, precisely brain state. So we don't want to this is why people follow us here in Washington because it is relaxing. However, depending on what you're watching, if you're watching, if you're watching a show, movie that has a lot of high pitched and loud noise that will not be relaxing to watch a TV show or a movie that has a lot of action.

That will not be relaxing. The kids do enjoy watching TV at night be mindful of what are you watching? finds a TV show moving on whenever you watch Being a robot less stimulating and more relaxing. A lot of times people also report that having a bedroom that is cluttered prevents them from sleeping well. And this yes is true there is about your bedroom used to be a first priority in your house. You need to make sure you set up your bedroom that is clutter free.

Don't bring your washing into the bedroom don't have dirty clothes in your bedroom. Don't have don't just dump things in your bedroom floor on a dress or anywhere. Just don't dump things in a bedroom don't have a rubbish bin in your bedroom because you see, it's the energy that end. The next energy is accumulating in the bedroom you need to set up in a way that is clean, fresh He's just relax into that I you can have a veteran that is have that you know you walk in the bedroom just don't want to be that you want to pet try when you walk in and you feel like you haven't. This is how your bedroom has to be. Make sure you don't have bright colors.

Take away all red, orange, and yellow and all the bright colors out of the bedroom. Keep the bedroom rather with the pastel colors, cold colors, pastel colors. However when it comes to lighting, the lighting needs to be warm. Anything candles, salt lamps, little light shades, anything that has themed lights, and warm light that will help you set the mood for sleeping because so much goes into our subconscious mind and can control and having whatever surrounds us in our bedroom is plays a very big role. in how we sleep and the quality of our sleep, a lot of people report, external sleep disrupt, for example, they live on the street that they there's a lot of traffic or the neighbor comes home after night shift and wakes them up at three o'clock and just things like that. When it comes to external environment, oftentimes, we literally can't control it.

So it's not in our power to to figure it out. So what we need to need to implement things that can help us you see your sleep as your main priority right now. So for you to fall asleep, you need to implement things to have a great night's sleep to you will do anything to sleep well, because once the ball is great and extend so when it comes to controlling the noise, come from outside, we can do use a plug in marks just a session. If you take us to any Plus, you literally can eliminate stuff out of many, many outside noises. So if you use a plus, start getting used to them if you need to use them and place them in your ear, but only half of them, find the brand that suits you most find the ones that fit your ease better and use them.

If you must use You see, if you go outside and yell at your neighbor, put dots, stop them, because they come home from nightshift. You can't stop them, they're not going to, you know change their job because you can't sleep. You can't control outside environments oftentimes. But what we can do, we can control our internal environment and how we feel about that. So having that earplugs could just give you the peace of mind that a will We'll cancel the noises outside. Another factor to consider is medication.

If you take any prescription medication or any medication on a regular basis, it's a good idea to see what's in them. So medication like asthma medication is a bad they contain caffeine, a lot of medication contain topping. So, if you pop in pills in the evening, make sure you you know that there is no caffeine or any stimulant in that medication. Sometimes supplements have so for example, supplements or some other supplements and let's say those drinks that are healthy, is considered healthy on the show. They might have caffeine stimulant. So before you take pills or any you know, shakes to say that not be sure it doesn't have caffeine in them.

Another thing that you need to if you have experience that effects like that state when the wired not tired state where you literally had such a big data source and you've gotten absolutely exhausted, and you lie in bed and you're so tired that he can't sleep. So this is when your body's literally cannot switch off, not just your mind, but the entire body is in that state of being wired too much. So when you are you spend your whole day running and spend your whole day in fight or flight response. When you come home and you know, you had one of those days, immediately take options, which are not your mind. Like I mentioned a few things to come to that I mentioned earlier, is implement things like take a bath, throw away your laptop for lunch, you know have that efficiency, massage, some acupressure points on your body to things start switching up your mind not 10 minutes before you go to bed start earlier because you see might take you an hour or two to wind down from your busy day in my take that some people report that their pets wake them up not actually 50% of people who have pets report that they wake up at night to care for their pet.

So do you think it's a good idea to for you and your pet to teach them to to you know enjoy the luxury of their own bed instead of being in bed with you teach them to keep them outside your bedroom. Over time they will learn they will learn quickly and they pick up the habit and they will appreciate it because they have a goodness legit check in you and you get a domestic lab beans is checked by a pepper Just set some new rows for your pet to sleep in our bed and not just job it during the night and others to disrupt I find that very common is people need to make dinner and not just their dinner, however, played a large team with concentrated fortune in this field we also find a video you can watch that defeat prudent sleep. So please watch that.

And then what actually what do they have to obviously another factor that you also need to consider is how is it that you have in your life and how is it they socialize with you call during the evening. You talk to any evening that literally stopping you from sleeping you hate that person comes to you and tells them tells you all the problems around go home, let it go, you are left with all the problems and you're sitting on your brain is overloaded with their problems. Because yes, you can switch your mind off. So it's a good idea to just not avoid those people. Just avoid them if it does serve you any good. Avoid Them.

Or if it's your partner that puts into a state of activity, which puts him out of fires. Just have a conversation with them so I don't want let's just not talk anything next because it affects so find positive conversations during the evening. don't have anything negative, don't have fights in the bedroom. This show whatever you do in the bedroom, your mouth, your brain. considers is your is your normal thing. Have fights with Petra.

Your body will not put to sleep yet it will be waiting for the fight because they become something becomes a habit. So for you not to enjoy organized is to join is three things in Petra which are sleep, make love and readable, readable lakhs in bulk or even remodel. However, just find a book that is relaxing and don't do anything else, no veteran special Special Economic