 So how can you stop waking up in the middle of the night you've probably had this experience right and by the way Don't get distracted because getting distracted and clicking on other videos is exactly what's gonna make you not be able to do this So just give me a few minutes Just give me like two or three minutes of your time and I promise you I will explain with no catches no distractions How to stop waking up in the middle of the night how to kind of beat insomnia and sleep all the way through your night So if you didn't already know I you know run this channel and talk about sleep dreams quite a lot But what you might not know is that I have actually spent a lot of money and a lot of time on improving my sleep I track my sleep. I've used various sleep trackers I now use a ring the aura aura ring and I've had a couple of sleep coaches I've gone through all kinds of training and programs to improve the quality of my sleep and to make sure that I sleep the whole night through without waking up in the middle and that I consistently wake up at the right time 6 30 in the morning and go to bed between 10 and 10 30 and That I have enough or even more than enough deep and REM sleep Which is very important for recovery for energy and really anything you're trying to do So what is the secret? There's a few things. I want to explain here I'm gonna try and keep it as brief and effective as possible I'm not gonna try not to waste your time as a as a kind of thank you for doing that Please leave a like scroll down leave a comment saying something nice or oh not something nice I don't really mind So what is the first thing the most important thing you need to realize is that sleep is cyclical Of course, it is right. We're not nocturnal creatures. The sun goes down. We're supposed to be asleep We're supposed to be in bed. It's supposed to stop moving stop digesting and stop thinking So really anything that interferes with that is gonna interfere with your sleep So what what do we need to do about that? So two to three hours before you go to bed and ideally that should be to Roughly two hours after the sun has gone down. So two hours after it gets dark you go to sleep So just as it's starting to get dark you turn off all your screens Oh, you turn down your lights at least make sure you get some kind of soft lighting like I've got soft light here Behind the screen so I can't actually see the light. This is a soft light. You could also get some candles like you can see Where is that here? I have a candle some kind of soft lights. Okay? so in the evening soft lights as low as possible no screens ideally and You relax that's your time to relax So you can do things like reading talking bedroom activities all kinds of stuff, right? But nothing ideally no screens if you can help it the next thing involving light is to make sure that in the mornings So when you first wake up in that first half an hour to an hour of waking up You get as much light as you possibly can you open your curtains full fully you open your windows You let the fresh air in you move around jump, you know bounce up and I literally have a Let me show you a Rebounder trampoline so first thing in the morning. I jump on that I get my blood flowing and I get my heart rate up and Move around makes a huge difference because it spikes your cortisol It tells your body that you're aligned with the natural cycles the sun rises and you start moving It's like anything in nature. Well except nocturnal parts of nature another thing that you can do is if you look here you'll see that I have a very bright little light thing and What that is is it's a sun lamp. So if you live in a part of the world that doesn't get a lot of natural sunlight for example North like Scandinavia Some parts of Europe firstly it causes depression So if you have if you don't get enough sunlight, you literally get depressed But secondly, it's very important to get enough sunlight Most of us are deficient in light and you don't realize it because our eyes can adapt so amazingly To pretty much any light conditions So you can be literally inside all day But not getting enough light and you wouldn't really notice it The only way you notice it is if you tracked your sleep and realized hold on. I'm actually not getting good quality sleep I'm not getting enough deep and rem but the good news is this lamp cost about 20 bucks So now it doesn't matter what the weather is doing outside. It can be literally pitch black and I can always get enough light Especially first thing at least just for 15 minutes when you first wake up you need to get that sunlight Okay, so we've covered light We've covered movement kind of next I want to cover something called earthing or grounding This is where you stand barefoot on soil grass sand or in in water if you live near a beach That's even better because you get the bacteria from the ocean. That's like the perfect situation But at least walk around in the grass barefoot if you have a garden with grass like I do you can literally just Combine this with your morning routine. So you go outside sit down my feet are on the grass So I'm grounding and I'm in nature getting fresh air getting sunlight. So it's like a combination of three habits there Okay, I'm gonna try and keep this I'm starting to ramble now So we've covered light we cover movement grounding and now when it gets to the evening Like I said, you should be not having any screens going for the two or three hours before you go to sleep If you do have to watch screens, I you know, I get it. It's easy. It's fun At least use something called blue light blocking glasses Which is these funky kind of orange tinted glasses you can get which block out the blue light So at least it's not gonna suppress your melatonin production that much much better than nothing They're also very cheap. It's like four bucks on Amazon. Check them out and also if you have a bath I mean some people have just a walk-in shower or something But if you have a bath try and have a hot bath with magnesium flakes Again very cheap on Amazon magnesium flakes dissolved into the bath hot bath Believe it or not. It actually helps to lower your body temperature your core temperature I thought it would be the opposite But it actually lower helps to lower your body core temperature which helps you to get deep sleep next thing to do With water you probably not thought about this in the three hours leading up to bed You should be drinking less and less water to the point where just before bed All you should be having is like a very small sip of water This is because one of the most common reasons for waking up is you need the toilet So you can avoid that by just tapering off your water consumption in like the last three hours before you go to bed Very simple right very easy and finally my last tip to you is to meditate because by meditating you massively reduce the chances of having a nightmare overthinking and waking up because you're stressed about something the I would say those are the most common reasons people wake up in the Middle of the night is there either overthinking or they're stressed or they have a nightmare if you meditate you drastically reduce The chances of any of those things happening and it's free right everyone loves free stuff So that's basically it you know if you do those things if you're doing all of those things It's highly unlikely that you will experience insomnia and that you will wake up in the middle of the night The chances are if you if you're waking up in the middle of the night You're probably not doing one of those things or all of those things. Yeah, so that was fun wasn't it? So check that out try that out I mean if you want to learn how to lose the dream I have a big video about that check the link in my description And yeah, that's pretty much it Let me know what you think scroll down and comment saying that you will try it or let me know why you won't try it You know and if you're still watching this or listening to this Then remember I have a podcast just type into any platform like Spotify just type in loose how to lucid or lucid dreaming experience Podcast and if you're listening to this on the podcast and this makes no sense to you And yeah, I'd love to know what you think by the way check out my Just gonna be a bunch of cool-to-actions now why you just I just tell you do things But if you're interested in it, I have another channel called astral HQ Which is where I talk about spirituality and consciousness more the deep stuff I can't really get into on this channel so check that out and I have a telegram group if you want to chat to me if you want to because you know with the comments things get very easily Overcrowded it's hard to reply to everyone but with the telegram group only the most Interested people will be there so I can hopefully reply to you more there just go I think it might be in my just in my description, but if not just type into telegram How to lucid calm and you should see it. All right, so that's it. See you next time