 What's up ladies and gentlemen today's video is going to be a little bit different, okay? It's still related to lucid dreaming before you'll frantically click away and watch something else But it's sort of like It sort of goes hand in hand with lucid dreaming. It's not directly lucid dreaming related But is it's going to help you, okay? So the topic of today's video is how to get better sleep. Okay now I know lots of you have been emailing me saying, you know, I can't sleep well, you know I find myself waking up in the middle of the night I can't concentrate or I concentrate too much and I keep myself awake thinking about all kinds of things thinking about what you're gonna Do tomorrow, whatever the case may be. Okay in this video. I'm gonna try and keep it short But I've got a few things to say and I'm gonna be explaining how to get better sleep naturally without taking any sort of sleeping pills Without drinking alcohol or smoking weed or whatever the you know Unhealthy ways of getting to sleep you may think up. Okay, this is just gonna be naturally how to get better sleep Okay, so Number one have some sort of routine or pattern Okay, it's so much harder to go to sleep at the right time and sleep Well, if you're constantly waking up and going to sleep at different times Okay So, you know one day you wake up at 6 a.m. The next day you sleep until 12 and you know Don't leave the house and then the next day you're up at 5 and you go to the gym and then the next day You know you go out clubbing and you stay out till 4 in the morning That's not good. Okay, it's gonna be very difficult to find a good sleep pattern if that's what you're doing So what you want to do if you can is to have a set routine So every I've mentioned this before every day wake up at the same time and then try and go to sleep at roughly the same time as well, okay, if you're If you are under 30 25 30 you should be getting at least eight hours of sleep a night If you're above that you can get away with less Okay, because you need less sleep as you get older up to a point But try and have some sort of pattern. Okay, so a pattern I found works quite well is to get up at 6 in the morning and Then to go to sleep at about 10 Okay, so that's number one And the reason for this is because you tend to be sort of burning the candle at both ends unless you do this So I know I have had this especially in the past where I've had so many things I wanted to do, you know, I've had blog posts I wanted to write I've had a job in the daytime to go to have had, you know I've wanted to exercise I've wanted to go out and see my friends and all of these things sort of compete for your time And I find myself waking up really early and then not going to sleep until two in the morning So I was only getting about four or five hours sleep, which is not good Okay, and it doesn't you know, you can get away with it for a little bit Especially if you're younger, but it does catch up with you in the end So and it just doesn't make you as effective as you could be okay these days I'm very much a fan of getting enough sleep eight hours at least Okay, eight to nine hours because it makes you smarter And it's been scientifically proven as well that it actually makes you more effective So although you're getting less hours in the day to do things with those hours that you do have if you get enough sleep are actually more productive So you'll be able to do more anyway and it'll be better and you'll feel better So sort of benefits all around really Next thing comfort now when you're trying to get back to sleep You want to make sure that you're as comfortable as you can be Okay, so if the room is too hot if the room's too cold, this is not good Okay, you want to have a bit of air circulation in the room But not too much that it's going to be so cold that you wake up Okay Now something to understand about when you go to sleep is that when you when you start falling asleep What happens is your body lowers its core temperature as you fall asleep To a point where in the middle of the night your body is actually quite cold And if the room is too hot Then it finds it difficult to do this and you find yourself waking up in the middle of the night Especially in the summer, you know, especially if you live in a hot part of the world. I'm sure you've experienced this It's important to keep enough air circulation in your room that you have fresh air coming in but not too much that it's too cold Okay, a really good way of doing this and it's quite a simple thing You're gonna be surprised when I say this is just make sure there's nothing underneath your mattress So a lot of people will have a bed On a fairly I mean mine slightly different because it's like a fruit on so there's not much space underneath it But most people have a bit of space underneath their bed and usually what they'll do is they'll shove as many things as they can under They you know boxes of clothes old, you know storage boxes Whatever the case may be and this stops the air circulating underneath the mattress One of the probably main reasons beds were designed like this is so that air can get underneath the mattress and Circulate through it if you have things in the way Then it's gonna be more difficult and the air is gonna get trapped So heat is gonna get trapped between the floor the mattress and your your back or your side And this is gonna stop your body being able to lower its core temperature Which is gonna keep you awake or at the very best Not gonna give you the best sleep you could be getting Okay, so it's important to keep enough space under the mattress for the air to circulate Moving on mindset now when you go to sleep in the evening, you're Usually thinking about lots of things So maybe you're thinking about what you've done that day what you want to do the next day or maybe just a fact that you Can't fall asleep This isn't good. Okay, so try and establish some sort of routine Just like I've said it's good to have a morning routine. It's also good to have an evening routine or a bedtime routine So an example of this could be that for an hour before bed you say, right I'm gonna read for 20 minutes now Then I'm gonna meditate for 20 minutes and then I'm gonna whatever it is do some stretches for another 20 minutes And after that, you'll be ready to fall asleep So the idea is to get some sort of routine happening Okay, do something that you do every night and it keeps it the same and it gives you a bit of consistency So don't spend all your time, you know playing lots of video games right up to the point where you fall asleep Because the blue light in the screens and this is my next point I'm gonna move on to in a second or keep you awake now when you look at an artificial screen And I'm talking like a computer screen TV screen or your phone There's a certain type of light that is coming from the screen, which is blue light Okay, and this blue light goes to the back of your eye eyeballs basically and it keeps you awake It activates a hormone which is known as your wake-up hormone, which is meant to be happening in the daytime But because of society moving on the way it does we all keep ourselves awake past when we should be we have artificial lights on all the time You know we can keep it light as long as we want to but if you want to establish a healthy sleep pattern You need to stop that blue light entering your eyes. Okay, so how do you do that you ask? Well, there is a really simple way Firstly, don't use your phone for an hour before bed That's the most easy the easiest way of doing it Secondly if you have to you know, if you're checking emails or you want to use your computer or a TV Download a program called flux. Okay. Now. I think the URL is f l dot ux or f dot l ux I'll put a link in the description. You know what this does is it times it sets a timer on your computer So it will say right after seven o'clock in the evening No blue light is gonna be shown and what you'll notice is that the screen looks slightly more orange slightly, you know Warmer but and after a while you get used to it But what it does is it stops the blue light entering your eyes so that you can look at the screen and not feel awake after if that makes sense you what you won't feel as Stimulated because the blue light isn't there. So it's not keeping you awake as much as it would do Okay, moving on food and drink now I don't particularly like to eat anything a past nine in the evening because I find this keeps me awake and you Or digestive systems are just active and all the things going on and it's gonna keep you awake So long story short, I'm gonna hit this phrase this video short because it's already getting on for ten minutes now Don't eat anything or drink anything after nine Okay, now I've mentioned the likes and screens Pretty much that sums this video up. Okay, if you have any questions Please comment them or email me at contact our house of lucid.com now if you would like a free PDF I haven't really mentioned lucid dreaming in this video much But if you would like a free PDF explaining the tools I used to lucid dream better the things I used to improve my mind and optimize my brain chemistry and all that's exciting stuff Go to how to lucid.com forward slash sign up all one word And you can download all you have to do is enter your email It'll be a nice blue screen was like some writing explaining what I'm going to give you and to email And I'll send you a free PDF instantly. Okay So, yeah, feel free to reply to that email. Let me know how you're guessing on what you would like help with Are you enjoying these videos? What would you like to see more of that sort of thing? So I hope this has been helpful and I'll see you next video What's up guys, thanks for watching if you enjoy these videos and you like what I do in this channel You can actually support me using the patreon link down in the description or I'll put one that will come here as Well, and that's patreon.com forward slash how to lucid That's the way you can sort of support me and with giving small monthly amounts and it really does make a huge difference to me allows you to do these videos also if you'd like to get a free lucid resource guide PDF Make sure you click the link that should be in the corner here