Hi, hello lovely viewers, welcome to yet another episode on Talk With Emma. This channel talks about everything related to holistic health and wellness, but today's episode will be looking at something she can do where you can sleep. If you're new to my channel, share with your friends, my oldies, welcome back. So stay tuned, don't go anywhere. So quite recently, we've had a number of people walk into the community pharmacy, for medications that help them to sleep, and we realized that most people find it very difficult to sleep in, and even the quality of sleep they have is poor. Am I even talking about sleep? It's sleeping that's important, all sleep is very important and it helps your mind and body relax and recharge for a healthier and more alert body and mind to the following day. One of the keys to fully falling asleep is relaxation. Research states that the relaxation response is a physiological presence that positively affects your mind and your body, so it does this by reducing stress and anxiety, and it can also enable you to peacefully off to sleep. Take note that there are some elements that help in the relaxation response, so we'll be talking about some of these elements that will help you relax and also help you to sleep in a longer. One key element is a quiet environment. You don't have to be at a very noisy area, and when I say quiet, it doesn't have to be complete silence. You can have a common music, a common sound, something that can totally relax your body, and if you're in an area where there's a child crying or a special wigs going on at night, or you share a room with a roommate who is super noisy, then you have to try and avoid them and have a quiet peaceful environment so that you can sleep. Number two is a focused attention. I'm at a focused attention, that's where we have the control breathing, or you can also have a mental image or something that you keep saying to kind of focus your mind to gradually check to you out to sleep. And at this one, you can also be passive about it, so it's normal for your mind to keep wondering after a while, so you should be too tense or have a anxiety if you can't focus, but do have something that you can do to keep you focused and gradually keep your body aware of what is going on in the presence, and recesses that allow you to sleep. Number three is be in a comfortable position, so the recommended one is to lie in bed. As some people say that they can sleep in the sofa, they can sit down when they sleep and they are completely alright, but then like I said, the recommended one is to lie in bed. The sleeping positions that will help you sleep better, and in another video, look at how sleep position affects the quality of our sleep. Make sure that you have a comfortable mattress, your mattress shouldn't be too hard, and it shouldn't be too soft. There are different types of mattresses, there's the foam, the latest, the air bed, hybrid among others, so comfort is subjective, and some factors such as back pain, hip pain, your weight, or even the sleeping position can influence what mattress feels right to you. I'll share and link in the description box on how to choose your mattress. What I just shared are some of the key elements under the relaxation. Are we talking about some other tips you can use to help you sleep? First thing you should do is to disconnect yourself from any electronic devices. So your phone, your laptop, if you have a TV in your room, you should put it off. It's because it makes it a little more difficult for you to fall asleep, because it stimulates your brain and it becomes very hard to sleep. Number two, if you have very bright lights in your room, your room color is totally bright. As I just, you should change your, your painting in your room, and you should also dim your lights to make it a little cozy and not too bright. Okay, this helps to relax your eyes, calm your eyes, and if you don't want to put your lights off totally, you just dim it a little and make sure your eyes relax and you are ready to sleep. Also, make sure that you're in a comfortable dressing. Some of you are going to sleep, I don't know why you were going to sleep. You were very heavy my T-E-Ls to sleep. I'm not saying I'm going to get in sleep. Now wear something that is really comfortable and want to make you feel too warm to sweat. You wake up and your pillow is always unchickened. You think it's good. It's not good. So yeah, wear something appropriate to sleep. And the thing you have to do is to keep a really cool pleasant room temperature. So it shouldn't be too hot and it shouldn't be too cold. Ideally, the color depends on what you do. It's you have to be wise. But keeping a pleasant room, that's when you're working. You just feel like you want to sleep. The thing you can also do is to consider a calm in scent. Okay, so you can invest in room scent, essential oil, something that can calm your senses. Something like lavender, essential oil is really good. You also have other essential oils, other candles. Yeah, still leave your candles on when you're sleeping. You never know what's a carcatch. All this burning. So invest in a sense that can change the aura of your room. Keep your room tidy. If you have this scattered around, it's time to declutter your room. Keep it simple. Keep it neat. Anytime your eyes hit on something that is on tidy, register it in your mind. So it's time to tidy up your room. It's time to keep it simple. Keep it clean. Help your mind to focus and relax when you enter your room. You know that just time to sleep. Anytime you eat at night, you wait for like two hours before you sleep. Avoid heavy meals, spicy meals, alcohol. Why would you even take alcohol before you sleep? So you've tried everything that we've talked about for a period of time. Okay, because there are not something that the moment you start is going to work for you. You have to keep practicing it, especially with a controlled breathing and things that kind of help you relax. When a morning practice, the morning becomes really easy for you to completely relax and finally allow your body to drift off to sleep. So you get some words, even after trying all the tips that we've talked about. Then it's definitely times when you head to the hospital, see your doctor, see a psychologist or whoever that can help you relax and be able to sleep better and now do it great. If you're able to sit through this video and you've got since the end of this video, then thank you for watching. If you learned something about some of the tips you can use to sleep well and you think that it would help someone, then do share this video, like this video and if you haven't subscribed yet, do so. Always remember that a healthy mind and body is a healthy one. Have a lovely day everybody. Bye bye.