Here is a concise summary of the content:
**Title:** 20 Life Hacks to Help You Sleep Better
**Summary:**
YouTuber Wengie shares 20 sleep-improving life hacks, including:
1. **White noise**: Use calming sounds to aid sleep
2. **Pressure point**: Massage the "third eye" spot between your eyebrows
3. **Essential oils**: Try jasmine oil for relaxation
4. **Blinking exercise**: Rapid blinking to tire eyes
5. **Optimal room temperature**: 65°F (18°C) for faster sleep
6. **Relaxation techniques**: Meditation, deep breathing, and progressive muscle relaxation
7. **Sleep-conducive habits**:
* Eat tart cherries or honey before bed
* Sleep on your left side
* Use a pitch-black room
* Take a hot bath/shower before bed
* Avoid electronics 30 minutes before sleep (or use blue light filtering apps)
8. **Calming activities**:
* Petting a cat (or a soft toy)
* Eating oatmeal
* Practicing yoga (or a simple "legs up the wall" pose)
* Getting a massage with aromatherapy
9. **Sleep discipline**:
* Set a sleep schedule alarm
* Establish a consistent sleep routine to regulate your circadian rhythm
**Note:** The summary focuses on the main sleep hacks and categories, omitting some personal anecdotes and minor details.
Here are the key facts extracted from the text, excluding opinions, with each fact numbered and in short sentence form:
1. **White noise helps with sleep**: Calming music or low-volume TV can aid sleep.
2. **Third Eye pressure point exists**: A pressure point between the eyes can relieve anxiety, fear, and depression.
3. **Jasmine oil promotes sleep**: It is known to make falling asleep easier.
4. **Tryptophan is a natural calming agent**: Found in milk and soy milk, it relaxes the body without medication.
5. **Ideal sleep temperature is 65°F (18°C)**: This temperature helps the body cool down faster, inducing sleep.
6. **Body temperature drops before sleep**: Cooling down the body helps induce sleep.
7. **Meditation techniques can induce sleep**: Focusing on relaxing each muscle in the body can lead to sleep.
8. **Honey before bed improves sleep**: Especially when combined with warm milk or soy milk.
9. **Using beds only for sleep helps**: Conditioning the brain to associate beds with sleep.
10. **Wearing PJs only before sleep aids sleep mode**: Signals the body it's time to wind down.
11. **Petting a cat before sleep is de-stressing**: The cat's purr is a stress-relieving sound.
12. **Sleeping on the left side reduces acid reflux and gastrointestinal problems**: Unlike sleeping on the right side.
13. **Tart cherries are a natural source of Melatonin**: Helps regulate the circadian rhythm.
14. **A specific breathing pattern can induce sleepiness**: Breathe in for 4 seconds, hold for 7, breathe out for 8, repeated 4 times.
15. **Hot baths or showers before sleep aid sleep**: The body temperature drop after bathing induces sleepiness.
16. **Blue light from electronics disrupts sleep**: Emitted at least 30 minutes before sleeping.
17. **The "Twilight" app removes blue light from screens**: Helping with sleep.
18. **Oatmeal aids sleep and weight loss**: Contains Magnesium and Calcium, important for restful nights.
19. **Magnesium deficiency can cause Insomnia**: Magnesium has a calming effect on the body.
20. **The "Cognitive Shuffle" aids sleep**: Imagining random objects to signal the brain to stop thinking about daily problems.
21. **Yoga, specifically the "Legs Up The Wall" pose, aids sleep**: Reduces stress and strain on lower back muscles.
22. **Aromatherapy and massages promote sleep**: Relaxing the body and mind.
23. **Setting a "sleep alarm" regulates circadian rhythm**: Telling you when to start getting ready for sleep.
24. **Consistent sleep schedules regulate the circadian rhythm**: According to science, sleeping at the same time every day helps.