 Hi everyone, this is Gabby from Brain Education TV. If you're new to this channel, consider subscribing. We post videos every single week on wellness tips for the brain, and if you're already a subscriber, welcome back. It's no question that your body needs restful sleep to recharge itself and to contribute to your better overall health. But many people have trouble falling asleep at night, whether it's due to their schedule, their time management, their stress, or their constant overthinking. I'm someone who tends to be more of a night owl myself, but I really realize that not getting my seven or eight hours of good sleep at night really affects my next day and makes it a lot harder. I know that's common for many people, so I wanted to share four tips on how to fall asleep faster and how to get more deeper sleep. Tip number one, stick to a regular sleep schedule. It's good to go to bed at the same time every day and to wake up at the same time every day, even on weekends. This helps to regulate your body's clock and it affects your mental performance, your energy level, and your emotional well-being. This all comes down to your time management skills and being able to do the things you wanted to do during the day and finish them at a reasonable time so you can go to sleep at a reasonable time. If this is difficult for you, I would recommend trying to plan the next day the night before so that you have a better grasp of what your day will look like and can get to bed at a reasonable time. Tip number two, implement a relaxing routine before bedtime. This consists of turning off bright lights and not doing any activities that cause excitement, stress, or anxiety, such as watching TV or being on your phone. For some people, using an electronic device before bed makes it harder to fall asleep because the light emanating off the screens actually activates the brain. So if you have trouble falling asleep, try to stay away from screens and do some more relaxing activities such as reading or meditation. I will link below a meditation app called Brain Recharge. It has a relax category that has many relaxing guided meditations and sounds that are perfect to do before sleep. Tip number three, avoid heavy meals and drinks in the evening. Eating big or spicy meals can cause indigestion in your stomach or discomfort, which can make it hard to fall asleep. If you can, avoid eating large meals for two to three hours before bedtime. Something that can help you fall asleep faster and calm your brain activity down is tea. Tea has an amino acid called pheonine that is shown to reduce stress. So this is why tea gives you a warming and relaxing feeling and can help you fall asleep. Tip number four, calm brain activity with toe tapping exercise. In brain education, we have this exercise called toe tapping that helps to bring all the mental activity and energy from your head down to your toes and helps to circulate it throughout your body. If you have a lot of thinking going on or there's a lot of energy in your head that can cause an imbalance in the rest of your body and not allow other parts of your body to rest properly. So doing this exercise helps to calm your brain down and put it into a more relaxed state. I will link on the screen and down below a 10-minute routine that we have done on this channel on how to exactly do this exercise. But the way to do it is you lay on your back while you're in bed and you shake from your hips your legs so that your toes tap and you do that for about 100 times or if you fall asleep before then that's even better. But I would recommend watching that 10-minute routine so you can get the full effects of toe tapping exercise. That's all for my sleeping tips. Let me know in the comments below if you tried any of these or if you have any comments or questions. I hope you all sleep well. Bye for now. See you in another video.