Welcome back. In this video, we'll be talking about your environment at home. So now that you've prepared yourself the first step, now you've got your systems and sheets ready, and you watched distractors, flipping houses, integration gradually went to sleep. Now, before we move into building your routine, I really want to emphasize this important step is environment, what your environment can actually dictate how you feel. And so depending how you feel, this is how Your help is going to be. So we're asked to be able to see our environments be very specific and very different to the daytime environments.

During the day, our environment can be very exciting. They're bright, very loud, and things like that. And most people who have Data jobs, they have the environment that is very kind of high intensity environment, either they stay in office, so they work somewhere, to see a lot of people and, you know, leave, you know what I mean. So now, while we are in that kind of contest environment, we tend to also be excited, and we'd be always on the go. But now that it is evening time, I want to start with having your evening environments are supportive to your sleep. Therefore, we need to now start thinking about your environment and create a supportive environment for sleep.

So at home, let's say your your evening routine begins from the time you get home from work at six, seven or five o'clock, or if you don't have to go work till that time, your evening routine and perhaps we'll start since the sun is down Again, decide for yourself I will help you here to do this with you but I want you to also stop yourself What is your routine and when does your things basically change during the evening to get ready for bed. Now let's go with basically like a general routine that's not routine. That's general kind of general kind of life. timing. So let's say the sun is down, I come home from work five, six o'clock. So now my environments to change and shift to that of relaxation.

That says always relaxing when you get home. Because I still have kids who have animals we have things to do. But we need to make create our environment to support our relax relaxation and enhanced relaxation actually, remind us that We need to relax like, like, like sending cues to your brain. Oh, this reminds me of relaxation. Oh, that tells me to relax. Oh, this here is reminding me I need to slow down.

So your environment needs to be more low key a lot of grounding kind of environment. So let's say let's begin with the lights. So turn day light is too bright, and that's how they should be. We meant to have bright lights around us sun, artificial lights, obviously, if we surrounded by them, so but when the sun is down, we really need to tame it down. Get those lights to warm up kind of temperature. Let's say instead of having fluorescent lights, we have those warm kind of lights and deema lights.

So let's say you have above the headlights there. Very bright. Now, now that you're aware of this when you create environments you have lower kind of lights and warmer kind of lights. So therefore when you have those night lamps on salt lamps, perhaps even candles, if you remember to basically put them down before you could sleep But anyway, those kind of lighting will support melatonin production. So once you are to basically start the melatonin production or preparation for melatonin production since the The sun is down, okay, that's what naturally happens in our in our body. So, therefore, we need to neutralize the blue and green lights.

I spoke about this in previous videos. Now we want to elaborate a little bit more. Now. Those lights Typically, the blue and green lights, enter our optic nerve, go straight into the brain and switch the brain on and stop the production of melatonin. Now, we need to stop that from happening. And we need to enhance the production melatonin and support support that function and have that great night's sleep.

So therefore we need to really control the lights in the house as soon as you can, since the sun is down and you switch those lights, Sushil light bulbs to basically lower kind of intensity and a warmer kind of intensity as always, you can buy this lights, light bulbs, where they're warm or cold. Always have them warm because they were supporting you to have that. You might not think much about that, but they really really support. Now lighting in the bedroom also needs to be very low. And when you do go to sleep and all of the lights, again, if you keep any lights on, you will interrupt your sleep. So people might not think that but it may be actually sensitive to that lighting and the body will will react to keep basically being switched on to the switch don't lights and will not allow you to have that kind of deep deep sleep.

So make sure control your lighting and control your lights when you sleep. Everything is blocked out. Dark basically blocked out entire everything entire winter. You don't have any light coming to your eye, but also that lights can actually penetrate through the skin and also tell us or it's not sleep time it's actual awake time and we want to avoid that we want to avoid our body thinking and being confused that it is wake time it is daytime so This is what we need. Now, the lighting is controlled next, wants to really, really control your noises and voices and that kind of in house. So I want you to let's say you have TV on, okay, to be honest, is half the problem, because again, it's got a blue light, actually, with the TV on TV is something that you love to learn, and something that is relaxing to you.

That is That was the definition of relaxing and stimulating you and you must know how you react to TV either stimulating you constantly have to watch TV, or you actually can sleep and go to sleep fast after you've watched a little bit. So I'll let you decide on that. However, I want to To understand that TV has to be logical directly into your, into your optic nerve to write into the brain. So creating that distance between you and TV will help you from will help to basically get away a little bit from love lights. Or if you have a choice of having blue blocking glasses, please wear them when you watch TV at night if you know the light is the one that could be disturbing you. So again go back to TV.

So wasn't it is half the problem. Because if you like but the sound and the intensity of the sound entities another the other half problems so therefore I want you to lower all of the noises in the house down to almost as if you were trying to start with john and trying to hear what is being said on TV not to have it shouting from the left She can hear it in the kitchen. That's not something you need to do for your real good sleep. So now I want you to see the reason I'm telling you this because loud noises and loud speaking, when you are trying to relax to put into fight or flight response, energy, TP that oftentimes, we can take us 3456 hours to relax from Firefly response and switch on to relaxation response. At night, we don't have that luxury that much time to switch back on to relaxation.

So this is why we need to control the environment at home to support the relaxation. Every step that we do every minute every hour, we get close to bedtime. We want to be relaxing every minute of that time. So don't sit down if you listen to music, turn it down. And if you kind of used to us speaking loud your family, your husband talks now your wife likes to talk louder kids. Tell them just keep this down.

I'm trying to relax. I'm trying to basically come down a little bit from too much noise. And I want to just keep it a little bit down at night. Just dispense them and keep that environments like that. So, so less shouting at nights, less noises, less, basically, loud, kind of pitched, high pitched noises and in the evenings, because you don't want anything to set into that fight or flight response and when we are tired and sleep deprived, we switch on to the firefighters because very quickly, we tend to be in our firefighters for most of our being and that is not very healthy. And that is a place where it's detrimental to our sleep.

And this is why we're creating this environment in the house to allow us to that relax to get into the relaxation support us into relaxation rather than keeping us into in that fight or flight responsible spent the entire day and now we have to switch to relaxation. So, controlling the environment at home is very, very crucial step. Now, one other very unusual thing that I find is very common. As a sleep disrupter, the smell the smell from those artificial artificial air fresheners either once you plug into the wall, either once you burn through the some kind of badness or artificial kind of smells through the candles, or even perfumes, anything that's been perfumes artificially, basically and how I want to switch them off and spread them out, you might not understand how that can actually put our immune system work through our immune system and put us into a pilot fight or flight response because they would create because it has so much pathogenic toxic particles in it that we don't necessarily see it, we don't see it.

But we are able to breathe that through our air and through the lungs and it goes into the blood into the liver, in actually poisonous poisons as slowly and obviously, that can also put us into fight or flight response and give us that basically survival state in our body where we will not go to sleep. I know this from personal experience. because years ago, my partner is to put this perfume on his skin and I could not sleep Figure out what was wrong and actually wanted you to work it out. So don't spray it on your skin. It's actually suffering from sleeping, he stopped that and I started sleeping. But also since then I've been telling other people about it.

People say, I stopped do not actually feel bad for the person who was perfect, but actually they feel better. And the sea bass and the person next to them actually substitute. And since then people become conscious about what is it that they put on their skin and around what is spread around themselves. I now become so sensitive to those chemicals press that when I walk into somebody's house to have this artificial smell, actually, I can tell immediately that it's chemical. It actually gives me that kind of warning headache to get away from it. So wants to really, really controlled environment and get those things out of your house.

It's not good for yourself. picture is no good. You could have pets, and they actually classed as carcinogens, basically particles that can trigger the cancer growth, they can mutate the cells and trigger them to grow into the tumor and most, most time or some time it's basically a cancerous tumor. So I wanted to avoid that. Take those things out and have your environment without those artificial smells. You can introduce a specialist I think was best book but essential was enhanced.

So again, some essential oils can be actually artificial now, or chemically produced or they not natural. So when you do have essential oils, make sure those essential oils are therapeutic right, which means they are editable. So they're not synthetic. They are natural and they are integral that therefore they are extracted from the plant not created in the lab. So those those pure oils, therapeutic right they will support your immune system supports your parasympathetic nervous system and that will allow you to relax and stay relaxed without putting into fight or flight survival state. So get those things out of your house now.

Fresh air is very, very healthy for us and also optimal our health and well being so I want you to have a time in your day where you can air out your house especially bedroom so you don't have any kind of air in your house that can create that it can create headaches and create body weakness it can create low oxygen even concentration. So I want you to get that fresh air even go outside and get fresh. I will get you some of the slipper teen methods a little bit later. But for now when it suits you having that kind of pure air in your house. So I can your surroundings really contribute to how the brain reacts to what is happening around you and how it's preparing you for what he needs to pay for. So wherever you're surrounded with, I want you to surround yourself with things that supports relaxation.

Like what spoke in the video where we talk about systems and sheets, right? So talk about systems that support your supports your basic systems or home items or support systems now. Your environment is a part of your system and make sure to have a great environmental support system to support yourself. So basically, like a domino effect, one of the things aren't right, everything else could crash. So now we need to make sure everything is right. Make sure you have everything that supports your actual realization happiness systems, in your environments and in your, in your mind as well.

So, we'll get to the bedroom environment in depth a little bit later. But I just want to mention this here as well that your bedroom environment also needs to be relaxing and supportive of your relaxation. So make sure you don't have TV in the bedroom. Just Just don't have a place for TV and time before better. Having a bright line in your in your in your bedroom from TV is not going to sleeping. So I want you to really take out take out your computer from your bedroom.

Because I want you to really, really kind of associate better with just sleeping. Actually, there's only three things you can do better. And they are sleeping, making love and reading a book. You can read my book actually, or you can read some other kind of book that is relaxed, even boring. We'll get to that later. Now, your TV's out.

It's something optional. When you do watch TV in the website. You said to me, especially I really, really love watching TV. It's part of my relaxation. Yes, I get it. I support your, your support your habit, as long as you know that habit is supports your relaxation.

So let's say if I let's say On the flip side, I told you, that's it. You're not allowed to have to be in your life that would actually contribute to your stress right? You'll be thinking, Oh, I really want to watch TV I really want to be and that will build your stress levels up higher. So, instead of doing that, if you want to have TV as a part of your relaxation routine, by all means, have a TV you can have the environment to stay away from to be a bit further, you have loud, sorry, the the, the TV volume, lower, much lower. And the programs, the type of problems that you watch at night also contribute to or they put you into part of a response or potential relaxation. So having a really exciting shows will obviously, inevitably will put into a more like exciting state of mind rather than relaxation.

So I want you to really control what is it that you watch at night. If you wish to half an hour set limits up watching to one half an hour, 45 minutes and let's say it's time You choose to be rather boring or less exciting than something that is highly exciting. And you just come to think about it when you go to bed and again, it puts you into that kind of past sleep. state where you're just gonna be thinking about it all night. I want you to avoid that. So now we need to have a TV program that is relaxing and we're going to have volume down because commercials always allowed them and that is such an annoying part of watching TV.

Tv. Let's say it was a TV show, let's say watching a cooking TV show and it's great. We enjoyed it very much and then this commercial comes so solid and wakes you up so you no longer in that kind of cooperative way. You are in that beta brainwave, where you just ready to jump up off the couch and go for a run. That's what we do not Want to happen want to stay in that kind of alpha pre alpha brainwave state where we are relaxing but yet we're still awake and we feel in basically relaxed and calm and we are relaxing into our nighttime routine. So please control that.

Please control loudly loud kind of noises from animals if you if your dogs are barking I want you to I don't have strategies for that because everybody has different methods for their pets but I want to really control your pets Well, not to have too much exciting time but Robert teach your pet to relax not to. Now or stop wanting to relax or sorry, yeah, well once you relax but also wants to control the people in your environments in the evening. So if you live with people who have very, like excites you a lot, or rather stressful and putting the first guys bonds or two That's kind of emotions that set you off. For natural wakefulness, I want you to avoid that. Avoid the contrast avoid calling those people. Avoid speaking to people.

If those people close to appointments your child just explained to them say, sweetie, this is not a great time for me to talk right now about this and this. I just really want to relax. Sit with me and let's have a quiet chatter relax. They either will sit down with you have a quiet chat or they go into their own thing. But for you, it's the main priority to get your environment to that relaxation state. We don't have to stress about anything.

Now, you don't have to stop doing you and your chores at night to say, Come home. You have to clean up you have to feed your family. You have to take a political walk. You got a bath, your pedigree, particular all of these things. Yes, I get. We have families who have pets.

I have two pets. I have a family of two children, and apart and we have, we have it all, everybody has it all. And so we don't have to stop exactly everything that we join. But an important, very crucial step here is to see, all of that should be more like a slower motion kind of rolling state. Let's say we, during the day, let's say if we have a like a, something to reference to a workout, which would speed that you can operate that, let's say, during day, we don't ever send us five kilometers per hour, right? Just as a reference.

So at night, when you take it down to about three to two kilometers per hour, right, so we're going up to all of the tasks and choice we have to do. But we will do them a little bit lower. Our lights will be lower. Our speaking well below, our TV will be lower In our walking and don't use with a little bit slower, simply because you want to lower the heart rate rather than go and create damage, stress and adrenaline want to stay away from anything that creates adrenaline in your body because you do the tasks, but we will do the more consciously more slower. And if somebody comes in the kitchen like cocaine or something, you're doing something with your child, you can it pet and then start shouting at you or telling you to hurry up. Just simply tell them I'm sorry, I'm just I'm just doing my thing.

Would you like to help us so we can get it done faster or just find something that you can come back with that wouldn't stress you but rather expensive you your family, your people you live with that. Also to support you in this particular slower because this is helps me to relax and those people to love you. They, your friends and family, they will support you they will understand yourself wants you to consciously, consciously to recreate keep creating the relaxation, environment and atmosphere in your house for you and for your family. And if you leave alone, that's even easier to do just have to avoid things that are exciting to you and avoid things that puts you into a firefight response and give you that adrenaline rush. We want to stay away from adrenaline. Now, when it comes to using your TV, computer or laptop tablets at night, I know that on an Apple devices, there is a function where we can turn our laptop phones tablets on a night shift where it just changes the temperature of our lighting of our screen from being super bright and cold.

To warm and more kind of lower kind of brightness. I wanted to really controllers that brightness. So on the Apple devices, you can actually see each other as well. So don't schedule just the evening, I have mine set up, but 24 hours every single day. And that's including all of my Apple devices at home. On other devices.

I do not know how to do that. But I know people told me that they can do that. But also, on the devices from Apple, I know that you can actually turn the brightness down as well of your screen, either your phone or your tablet to laptop. I want to really turn the brightness all the way down in the evening. It might take a little time to adjust your eye to it. Like for example or not.

When I started doing this, my mom looked at my phone said you're gonna go blind, you can't see anything. I said to mom, no mom, you cannot go blind was because he was so bright. And I got used to the memorial now to change her You go to that kind of warm and lower brightness and said, Oh actually it's much better for my eyes. I don't have to wear glasses at night. And so there you go, once you understand that it's actually wants to try it and understand it actually is supporting your your eyes and supporting your kind of blocking up blue lights take an hour to blue and green lights from that device, it will no longer be asleep disrupt. So please do that take time and effort to do that this could be one of the things that really really supports your your production.

What we're doing right now, we are creating the environment. And we actually taken disruptors out so you biologically are preparing or sleeping. Those small things, you might think oh, this is just nothing. so insignificant. But small things like that can actually make a big difference to how you feel and how you sleep and how you protect Parent yourself was sleeping. So I wanted to consider that and do that.

So warm lights around you warm light on your devices, lowered volume on your TV on your other devices that either music and videos, anything that produces noise, turn it down to tell people in your house. So talk a little bit slower, a little bit lower volume, and also to the to them to show them how you want it, to show them, how you how you want it to be and how loud you want to be spoken to. And people will support you and and help you to get them. So you're surrounding us. We're gonna have no artificial smells, we're gonna have lights down, warm lights, no blue light smells are out unless it's a therapeutic grade essential While you animals need to be controlled also to have the basically lower activity, your kids needs to be stopped running around and the robber just walks excuse me, speak to childless aspect to my children say, okay, excuse me.

Can you just stop running, unravel walk, I want you to just slow down at night and help me slow down to explain to your family and your surroundings surround yourself with things of support to support your I support your your environment speech to relax. So let's say you have a lot of mess in house or clutter. Take that. Really, really take your time to slowly declutter your house because messy environment will create messy brain and make sure bedroom is always clean. I personally don't even even have a closet in my bedroom because I Don't have any clothes sitting around in that individual and have a bed, I have a mirror, have a dressing table and my sight. That's it.

I don't want to have anything in my bedroom. I like it to be like that. I have room to put my closet but I refuse to do that. In your bedrooms you take everything out that you don't need and keep things that support your eye for relaxation, relaxing things here, you look at you speak with the people you speak with you Everything is to be relaxing. And also switch on their slow motion mode. And the slower you are, the better you will relax.

Support your parasympathetic nervous system basically, once you allow parasympathetic nervous system to switch on and stay switched on, you will support your biological production of all of those hormones that need to be produced. For you to fall asleep and stay asleep. So make sure your environment is right at ease or remove things from your environment to help you to relax. Thank you so much for watching. I'll see you in the next video.