sleeping

if you feel cold whenever you sleep no

matter how heavy your duvet is also

called a comforter or quilt try layering

these may be less heavy comforters

compared with the ones you normally use

but in case you have two of them the air

gets trapped in between the layers

keeping it warmer even if the comforters

feel really lightweight you'll feel warm

so if it's hot don't go beyond only one

duvet by the way today some comforters

can literally hug you you might look a

bit like a caterpillar in a cocoon but

trust me that's going to be a night of

quality sleep

one more trick to sleep easily even

during the hottest night is to crawl

under a wet blanket now use this hat

carefully in case it's not that hot

outside you risk getting a cold for

those who don't want to use this trick

there are cooling mattresses like this

one

one thing that should never be wet when

you go to sleep is your hair not only

does it cause hair damage and extra

tangling but it can also weaken your

immune system and even cause dandruff

ooh by the way sleeping in a satin

Bonnet like this can bring your hair to

a brand new level

it won't be Tangled and as you won't rub

it against the pillow the hair will be

much smoother and silkier

if only I had hair yeah just kidding

in Guatemala they have worry dolls that

can help them sleep better whenever

they're worried or concerned about

something they can share those problems

with a doll and put that doll under the

pillow

according to the legend these dolls

carry all the troubles away and help

sleep soundly if you put one under your

pillow too the next morning you wake up

totally unburdened your fave teddy bear

could perfectly replace that doll

hey if you experience nightmares from

time to time make sure you don't eat

cheese before you go to sleep yeah I

know it sounds ridiculous but it's a

scientifically proven fact thing is

cheese has a lot of bacterial cultures

and they reportedly can cause weird

dreams

blue cheese has the worst reputation

here probably because it has an

incredible amount of bacterial cultures

while cheese is a big no for a good

night's sleep there are a bunch of

products that can do the opposite for

example berries these superfoods can

boost your productivity so here's a fun

fact about how to choose them basically

most berries contain antioxidants that

help increase motor skills and work

wonders for your memory but the darker

the berries are the more antioxidants

they contain

blueberries are a great choice

now keep in mind that the time you eat

matters a lot it's better to avoid food

for at least one hour before you go to

sleep hearty meals will be too heavy for

any digestive system in the evening the

food in the evening should be light

also a study showed something fun eating

breakfast for dinner is really helpful

for those who want to fall asleep faster

bananas eggs and toast are packed with

potassium protein and carbs respectively

all these elements can help relax and

Aid sleep so consider having a burner if

you've had a hard time falling asleep

so China seems to be a dream destination

for many people but I guess those who

tend to doze off a bit after hearty

lunch will love it the most people

actually are allowed to have a nap at

work and is part of the corporate

culture so one ticket to Beijing

and if you can't go to China right now

China may come to you to bring you

something for a good night's sleep

you've heard about acupuncture right so

you can get these nice acupressure Clips

it can help relieve stress and headaches

so you'll sleep better

at night time light is super

uncomfortable but as strange as it may

seem you do need some light to sleep

well let me explain a bit if you don't

have enough sunlight during the day

it'll be harder to fall asleep and the

Sleep Quality might be poor a study

revealed that two hours of light

exposure a day boosts sleep efficiency

by 80 percent the amount of sleep

increases roughly by two hours

you should definitely avoid blue light

for at least two hours before you go to

sleep most electronic devices such as TV

laptops and smartphones emit it blue

light tricks your brain into thinking

it's still day that's why it doesn't let

you sleep well if you can't fall asleep

without scrolling the feed you might

want to wear these glasses while doing

it

hey how productive are you if you still

feel tired after an eight-hour night's

sleep you may want to try a sleep

schedule that Leonardo da Vinci used he would sleep

for 20 minutes only but every four hours

they say it was one of his productivity

secrets

one of the drawbacks of this scheme was

that it's pretty hard to concentrate on

long-term projects this way I mean this

guy made a ton of cool things he

definitely knew something about

productivity

another great mind Nikola Tesla wasn't

very much into sleeping just like Da

Vinci he stuck to the same uberman sleep

cycle that Leonardo used and never slept

more than a couple hours a day he

claimed to have been working for 84

hours in a row once maybe we all sleep

too much after all hmm

some people split their day into two

parts it helps them get more things done

in 24 hours for example some former

presidents had two shifts in a day they

would wake up around 7 A.M work until 2

pm and then they would have an afternoon

nap at 4 pm they would normally start

the second shift working until morning

right those famous people's sleeping

schedules may not inspire you much

however you still want to improve the

quality of your sleep so here's your

piece of advice use tin foil some people

simply use Dark Shades but you can try

wrapping tin foil around your windows it

will both reflect the unwanted light and

keep the heat away if the summer is just

getting unbearable

anyway the best sleep you can get is at

night still if you can't help falling

asleep during the daytime make sure to

set an alarm for not more than 20

minutes another way to overcome this

sleepiness is to take a short walk a

glass of icy water can take your

drowsiness away too

in case you need a nap during the day

make sure you have it no later than 5 PM

otherwise you'll find it really

difficult to fall asleep in the evening

and you'll probably stay up all night

it's not only a good night's sleep to

make you productive even mere chewing

gum can do that if you're chewing gum

it'll increase your productivity by

about 10 percent if chewing gum is part

of your daily habits it might help you

boost your cognitive abilities it also

lowers the level of all the stress

hormones and keeps you awake

now watch out for caffeine it can both

keep you energetic and disturb your

sleep remember that not only coffee

contains it always check the labels if

you're not sure about the contents even

chocolate has some small amounts of

caffeine but it can be enough to affect

your sleep extra tip 100 decaf coffee

doesn't exist usually decaf is about 97

percent of the caffeine removed

now try not to drink anything at least

two hours before you go to sleep if

you're tired of waking up in the middle

of the night to go to the bathroom

sometimes it can be really challenging

to fall back asleep again so with one

glass of water you risk staring idly at

the ceiling hmm

cats and dogs are cuddly but many folks

are convinced beds are for humans only

pets can bring dander fleas a lot of fur

pollen and other allergens a special

trainer might help you teach your pet to

sleep on its own bed yeah good luck with

that my dog Piper starts out in her own

bed but magically ends up in my bed

somewhere in the night but it's okay

if you find it almost impossible to fall

asleep you're probably not tired if you

don't just fall asleep in 20 minutes you

should probably get up and do something

relaxing some nice calming music will do.