Getting a good night's sleep nowadays is really a challenge for many people. So in today's video I'm going to share with you some of my top tips to help you sleep better and deal with insomnia. Hey everyone this is Stephanie from FastTrack to Health Wellness Center. Welcome! Yes I'm coming to you in my pajamas. Topic is sleep so I figured why the heck not. Anyway let's get right into it and give me a like if you're having trouble sleeping so I know and I see it every day in my clinic but I'm curious to know are you guys having trouble. So here are my top tips. So number one what's the temperature in your bedroom? Our bodies are going to be a little bit more hot at nighttime so we need the temperature in our bedroom to be a little bit cooler. So experiment with this make your temperature setting a little bit lower than you normally would. Make sure that you're covered with blankets but getting the temperature correct can really resolve a lot of problems with sleep. So make it a little colder try to aim for like mid-60s to 70 degrees and see if that helps for you might even have to go a little bit lower than that. Another way to help with the temperature is to take either a hot shower hot bath right before bed then your temperature will cool off. While you'll get hot and then you'll cool off very quickly and then you'll really notice the drop in the temperature more and you'll be able to sleep better. So that's the first one temperature changes okay. Next if you're going to be on a device like a phone or a TV or computer try to start winding down about an hour before you go to sleep because the blue light from all of these devices enters our eyes and interferes with our sleep. Another thing you can do is turn on your devices night mode or there's plenty of apps out there now that will help adjust the light settings coming out. On a laptop you can use something like flux there's plenty of other apps out there that'll work for this so make sure you're avoiding the blue light you can even get blue light glasses just to help you avoid getting so much blue light into your eyes. Okay so next everyone's drinking and coffee and tea and caffeinated drinks most of the day. However if you're having trouble sleeping you may want to start limiting your caffeine by about 12 to PM somewhere in that range. You can have it in the morning but later in the afternoon it really might interfere with your sleep so you may want to stop drinking anything caffeinated after that time. Okay next getting exercise on a regular basis is also really helpful with your sleep so make sure you're getting in your workouts because then your body will be able to rest better later that day. Okay next tip this one I really really love if you have a hard time with winding down your mind if your thoughts are racing at night when you're laying there in bed try getting a sound machine or a white noise machine you could even use an app for this but having some kind of wishing sound in your environment will help drown out those thoughts that continue to keep you up at night so like I said you go on Amazon to get one of these sound machines they're not very expensive and they really make a big difference. I use this myself and it totally helps me be able to sleep. Okay so next this is one of my all-time favorites it's an essential oil lavender oil sure you've heard of lavender it is very very relaxing so what there's a couple ways you can do it you can add it to a diffuser and diffuse it throughout your room you can just add a few drops directly onto your pillow case and then you will be inhaling it or if you want to use it topically you can put it on the bottom of your feet because that's a way for it to get into your body but lavender oil is very inexpensive you can find it almost anywhere and it's very helpful for relaxation it's one of my favorite favorite things to help me relax before I go to bed. Okay so next you can also try drinking some type of sleepy time or herbal tea before bed that contains something relaxing like chamomile and that kind of stuff I mean this is kind of mild but it does help with some people it just helps you calm down a little bit and get prepared for bed so drinking a nice herbal sleepy type of tea before bed can also be useful. Now as far as supplements go there's so many that I can list here but the reason why you're not sleeping or having trouble can vary from person to person so it's too complicated to really give you a comprehensive list here it's best to work with somebody on this so in our clinic we can help you with a customized protocol find out why you're not sleeping and get you on the right supplements for you. Now one thing I do want to mention in this category because I know a lot of people are taking this a lot of people are taking melatonin I'm not a fan except in a case of jet lag I'm traveling because what you don't want to do is take a hormone that's going to stop your own body's production or slow it down so it's best to avoid melatonin for the most part you don't you definitely don't want to take it all of the time because then you're going to stop making and producing more of your own so I'm not a fan of melatonin like I said except in cases of jet lag and traveling. Those are my tips guys if you need our help please let us know free consultation will help you out why are you aren't sleeping and get you back in shape so hope you like this video please subscribe if you haven't already and I will see you next time and ninety-night