Name: 睡眠のヒント｜早く眠りにつく方法｜ドクターマイク (Proven Sleep Tips | How to Fall Asleep Faster | Doctor Mike)
Uploaded: 2021-01-14T07:53:10.000Z
Duration: 7 min 5 s
Description: VoiceTubeの動画で発音を聞きながら英語表現を覚えよう！学べる英語：

Do you lie at night in your bed at night tossing and turning, not being able to fall asleep?

Do you wake up in the night not able to fall back asleep?

Do you wake up in the morning feeling not so refreshed,

Introducing the revolutionary new magic sleep powder!

Introducing the revolutionary new magic sleep tea,

Magic pills, potions, even pillows to help you get a good nights rest -

but that's what companies are selling, and I'm dead against that.

I want to give you the proper evidence-based tips

First off, I want to give a huge thank you to Cotton Incorporated

for sponsoring this video, and make sure you

stick around to the end because I'm going to be answering all of your

Let's chat about all the things you need to do

during the day before the night even starts

to make sure you get a good night's sleep.

I know it sounds crazy, but physical activity improves

So even if you're only going out for a ten minute

First and foremost, you want to avoid eating

and make you really uncomfortable when you're going to bed.

On top of that, you want to avoid spicy foods, overly citrus-y foods,

and something that a lot of people do before going to sleep -

hurt the quality of your sleep and you won't

but naps are a double-edged sword; they are refreshing and

they can give you some energy, as long as you keep them

somewhere between fifteen to thirty minutes.

However, they will decrease your sleepiness

but then it'll make it harder for you to fall asleep at night

Because caffeine has a half-life of six hours,

for it to be fully eliminated out of your system.

Dim your lights. When you have bright lights,

and then it makes it more difficult for you

I'm talking about iPads, iPhones, computers.

All of that blue light hurts your melatonin hormone

and, again, makes it difficult for you to fall asleep

When you're trying to go to sleep, your body

naturally wants to lower its body temperature.

If your room is cooler, it'll make it that much easier

I'm talking specifically about your sheets;

Make sure your sheets are made 100% of cotton.

and keep more bacteria on throughout washes.

Plus, cotton just feels good to the skin, and that

00:03:14,680 --> 00:03:17,040
Make sure it's pitch black in the room.

on the side table, that still affects your sleep.

I'm talking about that, "Do Not Disturb" feature.

No one should be texting you and waking you up

Sleep is important and it should be a priority.

"What happens in case an emergency and someone needs to reach me?"

a customizable "Do Not Disturb" feature that allows

This is a tough one for even me to swallow.

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睡眠のヒント｜早く眠りにつく方法｜ドクターマイク (Proven Sleep Tips | How to Fall Asleep Faster | Doctor Mike)

cognitive

fatigue

eliminate

physical