17 SLEEP HACKS TO FALL ASLEEP FAST!

Sleep 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 going to cut that time in half , maybe more .

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 2 to 3 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 you , 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 fare .

Here's a little hack for you .

That works amazing .

Ok , 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 night time 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 hat restore .

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 hatch rest that both my kids have .

So how it works .

Your hatch 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 night time 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 .

It 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 .

And 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 asleep .

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 am 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 hotter store , I will have it down in the description box and I will say this , OK , being real with you , this costs more than a typical alarm clock , but I will say it is worth every .

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 are 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 relaxed state .

There is a breathing technique that apparently they use in the military and is very effective .

It's called the 478 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 .

And 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 a 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 am 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 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 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 .

You get a discount on the hatcher store .

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 .