Focus on Sleeping Better and Steps to Do that

Lesson Details:

Video Transcription: This course is brought to you by Appy Pie as part of our Academy series number six better sleep now I go over this a lot more detail another course of mine on udemy it's 57 plus sleep acts to improve your health energy in mind I'm gonna still give you the basics still give you the summary so you can benefit from this knowledge and help it and use it to help you get more done now there are several benefits to sleep the first is better cognitive function up to 50% better problem-solving skills up to 50% better cognitive performance that just means your means your mind is working better your mind is sharper so better cognitive function like we talked about the trifecta of productivity the first is attention this increasing your attention increasing the focus you have throughout the day improve motor function so you're able to do the things that you need to do in a much improved fashion whether it's exercise whether you're completing day-to-day tasks household chores improve motor function you're gonna move better you're going to move more efficiently the other thing is improved reflexes now in your day to day life you're gonna be dealing with things getting thrown out you may be literally maybe not but you're getting and dealing with things that are going on and things that are changing by having better reflexes you can't be able to deal with those a lot more smartly here are three tips for better sleep so first is to understand the REM cycle that REM stands for rapid eye movement but the REM cycle works in 90 minute intervals so by knowing that you get the best sleep in those 90 minute intervals and that's how long it takes to complete a full REM cycle this is gonna benefit your sleep so you want to set out your sleep in 90-minute intervals now what this means you're not going to sleep 60 minutes you're not going to sleep 120 minutes you're gonna sleep 90 180 and you know multitudes are multiples of that 90-minute cycle that's how you're gonna have the best sleep that's how you're gonna have the deepest sleep that's how going to wake up the most refreshed so for example you can sleep you know four and a half hours six hours seven and a half hours nine hours but the common sleep cycle of eight the average the standard is gonna help you waking up in the middle of the cycle and you're not gonna be feeling as good as you should second is to understand the sleep cycle now it's very important to be going to bed at the same time every night and then waking up at the same time every night so you're understanding the sleep cycle you're using that to your benefit now if your body knows it's time to sleep from 9:00 a.m. excuse me 9:00 p.m. to 5:00 a.m. then every night you're gonna sleep better you're going to sleep more deeply during that time because your body knows when it's time to sleep and when it's time to get up so have a consistent bedtime tip number three is stress and sleep by being more stressed out you're having trouble going to sleep you're gonna be sleeping less deeply and you're also going to be sleeping less time as well so less deeply less time sleep because your mind is working your mind is stress your body is stressed it's tense it's not able to relax and have that good sleep now a couple tips you can do to relieve your stress and the biggest one and the best one I'm going to tell you right now is the five five five breathing technique where you inhale for five seconds you breathe in for five seconds you hold it for five seconds then you exhale or breathe it out for five seconds so it's a slow breathing technique to help release that tension release that stress so I'm gonna do it once more now deal with me so I'm not the only one doing it here so you breathe in for five seconds you hold it for five seconds and then you release it and exhale it for five seconds those are the three tips these are gonna help you sleep better he's going to help you wake up more productive wake up ready to go.