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00:00:00Welcome to sleepwellicuecom
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00:00:05Are you having trouble sleeping? Or worse, you have that deadly destructive sleep apnea
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00:00:12Don't worry, there is hope, good information on the internet, or on sleepwellicuecom can
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00:00:18save your health or even your life
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00:00:21You just need to take action, now
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00:00:25Sleep well! The activities you engage in throughout the day, particularly before going to bed, can significantly influence your sleep
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00:00:35They can either foster healthy sleep patterns or lead to insomnia
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00:00:40Your daily habits, including your diet, the medications you consume, the way you plan your day and how you spend your evenings, can greatly affect how well you sleep
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00:00:49Sometimes even minor changes can make a big difference in achieving restful sleep, versus experiencing a night of tossing and turning
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00:00:57The concept of sleep hygiene encompasses a set of good sleep practices that can enhance your ability to fall asleep and remain asleep
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00:01:04These practices are beneficial for your sleep health
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00:01:08For individuals battling insomnia, sleep hygiene is a crucial component of cognitive behavioral therapy, CBT, which is the most effective long-term strategy for those suffering from chronic insomnia
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00:01:20CBT for insomnia aims to tackle the thoughts and actions that hinder a good night's sleep and includes methods for lowering stress, promoting relaxation, and managing sleep schedules
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00:01:32If you're experiencing sleep difficulties or wish to improve your sleep quality, consider adopting these healthy sleep practices
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00:01:39If your sleep issues continue, it's advisable to consult with your healthcare provider
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00:01:44Adopt these strategies to cultivate good sleep practices
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00:01:471
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00:01:48Maintain a regular sleep pattern
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00:01:49Rise at the same hour every day, including weekends and holidays
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00:01:522
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00:01:53The bedtime that allows for 7, 8 hours of sleep
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00:01:573
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00:01:58Only head to bed when you feel tired
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00:02:004
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00:02:01If sleep eludes you after 20 minutes, leave the bed
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00:02:04Engage in a calm activity with minimal light exposure, avoiding electronics
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00:02:085
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00:02:09Develop a calming routine before bed
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00:02:126
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00:02:13Reserve your bed exclusively for sleep and intimacy
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00:02:167
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00:02:17Ensure your bedroom is tranquil and comfortable with a pleasantly cool temperature
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00:02:218
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00:02:22Always bright light exposure in the evening
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00:02:249
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00:02:25Switch off electronic devices at least 30 minutes prior to sleep
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00:02:2810
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00:02:29Avoid heavy meals close to bedtime
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00:02:31Opt for a light, nutritious snack if you're hungry later in the evening
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00:02:3511
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00:02:36Stay active and eat healthily
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00:02:3712
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00:02:38Limit caffeine intake during the afternoon and evening
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00:02:4113
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00:02:42Steer clear of alcohol before sleep
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00:02:4414
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00:02:45Decrease your fluid consumption before going to bed
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00:02:48Visit sleepwellicuecom for information tips and tools to sleep well