0:00
is our sleep truly refreshing and
0:02
restorative let us find out in a minute
0:05
the national sleep Foundation has
0:07
developed four C S or no self assessment
0:10
questions based on solid scientific
0:12
research to help us find out the first
0:15
question is did you fall asleep in 30
0:20
less the second one did you wake up only
0:23
once or not at all during the
0:25
night where you awake for 20 minutes or
0:28
less after initially falling
0:30
asleep and the final question where you
0:33
mostly asleep while in
0:36
bed if your answer is is for all these
0:38
questions congrats you have a good
0:41
quality sleep if not let me conclude
0:44
with seven actionable tips to improve
0:46
Sleep Quality the first in the list is
0:48
maintain a consistent sleep schedule
0:50
even on weekends a study published in
0:53
sleep Journal found out that maintaining
0:55
a consistent sleep schedule improves
0:57
Sleep Quality and reduces day time
1:00
sleepiness leading to better overall
1:02
health outcomes second thing create a
1:04
relaxing bedtime routine engage in
1:07
camming activities before bed such as
1:09
reading meditation or prayer according
1:11
to research in behavioral sleep medicine
1:14
a relaxing pre-sleep routine
1:16
significantly enhances Sleep Quality
1:19
third thing optimize your sleep
1:21
environment keep your bedroom dark quiet
1:24
and cool a study in sleep medicine
1:27
reviews indicates that a comfortable
1:28
sleep environment significantly enhances
1:31
Sleep Quality by promoting deeper sleep
1:34
stages the fourth tip is limit exposure
1:38
to screens before bed avoid screens
1:41
phones tablets or TVs at least 1 hour
1:43
before bedtime research published in
1:46
chronobiology international shows that
1:48
the light emitted by screens can
1:50
interfere with melatonin production
1:52
delaying sleep onset and reducing
1:54
overall Sleep Quality tip number five be
1:57
mindful of food and drink avoid large
2:00
meals caffeine and alcohol close to
2:03
bedtime a study from the American
2:05
journal of clinical nutrition found out
2:07
that consuming caffeine or heavy metals
2:10
or alcohol within a few hours of
2:12
sleeping can disrupt sleep patterns get
2:15
regular physical activity aim for at
2:18
least 150 minutes of moderate aerobic
2:20
activity each week a reviewing in sleep
2:23
medicine suggest that regular physical
2:25
activity can improve sleep quality and
2:27
reduce symptoms of insomnia
2:30
and the final tip limit naps during the
2:32
day if you need a nap or a power nap
2:35
limit it to 20 to 30 minutes and avoid
2:38
napping late in the day research from
2:40
the journal of clinical sleep medicine
2:42
indicates that long or late naps can
2:45
interfere with nighttime Sleep Quality
2:47
wishing you a good quality sleep take
2:49
care stay blessed thank you so much you
2:51
are with Biology exams.com
