Lesson:How to Sleep Better - Revision history

Alvaro: /* Conversation */

2015-08-25T20:06:34Z

Conversation

Gustavo at 20:21, 24 August 2015

2015-08-24T20:21:53Z

Gustavo at 20:21, 24 August 2015

2015-08-24T20:21:27Z

Gustavo at 17:32, 24 August 2015

2015-08-24T17:32:25Z

Marianamarques at 11:32, 3 December 2013

2013-12-03T11:32:45Z

Gustavo: /* Reading practice */

2013-09-11T12:22:33Z

Reading practice

Danilogfigueiredo: /* Reading practice */

2013-09-06T13:41:51Z

Reading practice

Danilogfigueiredo: /* Reading practice */

2013-09-06T12:32:42Z

Reading practice

Danilogfigueiredo: /* Reading practice */

2013-09-03T19:57:12Z

Reading practice

Ricardo: /* Reading practice */

2013-09-03T17:07:35Z

Reading practice

@@ Line 7: / Line 7: @@
 # What do you do when you can't fall asleep easily?
 # What keeps you awake at night? (e.g. worrying too much about stuff, too much coffee, your partner's snoring, your neighbors' parties, an uncomfortable bed, a hot summer)
-# Do you lose sleep over problems often?
+# Do you often lose sleep over problems?
 # How many hours do you sleep every night? Is it sufficient?
-# Do you remember your dreams often?
+# Do you remember your dreams frequently?
 # How good/bad is your bedroom set for you to sleep?
 # What contributes to a good night's sleep?
-# Do you think the life we live nowadays is responsible for these nights without sleep? Why?
+# Do you think the life we live nowadays is responsible for these nights with bad sleep? Why?
 # Do you take naps during the day? For how long?

← Older revision		Revision as of 20:21, 24 August 2015
Line 82:		Line 82:
	}}		}}

−	[[Category:~~Lessons in development~~]]	+	[[Category:Core]]

@@ Line 19: / Line 19: @@
 Look at the vocabulary below. Take time to explore the links for their definitions in English and their translations to Portuguese. When you are done, make a sentence with each word. Ask your teacher if you should write them down or say them out loud.
-:*[{{dic}}awake{{.com}} d] | [{{wr}}awake t] - awake
+{{Definition|awake}}
-:*[{{dic}}sheep{{.com}} d] | [{{wr}}sheep t] - sheep
+{{Definition|sheep}}
-:*[{{dic}}groggy{{.com}} d] | [{{wr}}groggy t] - groggy
+{{Definition|groggy}}
-:*[{{dic}}blood{{.com}} d] | [{{wr}}blood t] - blood
+{{Definition|blood}}
-:*[{{dic}}pressure{{.com}} d] | [{{wr}}pressure t] - pressure
+{{Definition|pressure}}
-:*[{{dic}}lead{{.com}} d] | [{{wr}}lead t] - lead
+{{Definition|lead}}
-:*[{{dic}}awesome{{.com}} d] | [{{wr}}awesome t] - awesome
+{{Definition|awesome}}
-:*[{{dic}}schedule{{.com}} d] | [{{wr}}schedule t] - schedule
+{{Definition|schedule}}
-:*[{{dic}}neurotic{{.com}} d] | [{{wr}}neurotic t] - neurotic
+{{Definition|neurotic}}
-:*[{{dic}}hangover{{.com}} d] | [{{wr}}hangover t] - hangover
+{{Definition|hangover}}
-:*[{{dic}}toss{{.com}} d] | [{{wr}}toss t] - toss
+{{Definition|toss}}
-:*[{{dic}}trick{{.com}} d] | [{{wr}}trick t] - trick
+{{Definition|trick}}
-:*[{{dic}}unplug{{.com}} d] | [{{wr}}unplug t] - unplug
+{{Definition|unplug}}
 ==Video==
@@ Line 48: / Line 48: @@
 <div class="toccolours mw-collapsible mw-collapsed" style="width:95%">Transcript:<div class="mw-collapsible-content">
-Fifty-one sheep, fifty-two sheep, fifty three sheep, oh! Why am I still awake? Oh well, at least it's only… three a.m.!!! We've all been there, ahhh. Getting quality sleep is easier said than done, so today we're going to show you how sleep is tied to your physical and mental health. We're also gonna show you five easy ways to get that refreshing sleep that you need. Uh… we all know that we feel groggy and slow when we don’t get enough sleep, but that's not the only affect lack of sleep has on our bodies. In our episode on sleeping creativity, we told you that not getting enough sleep over an extended period of time can lead to high blood pressure, which can also lead to heart attacks and aneurysms. But it's not always easy to try to get that good quality sleep. Some nights you stay awake worrying about that presentation you have to give first thing in the morning and then some nights you just can't get comfortable, and then other nights you fall asleep just fine, but then you wake up every fifteen minutes worrying that you're gonna miss the bus. Alright, there is no one way to guarantee that you're gonna get awesome sleep. But we do have five easy tips and tricks to help you get on the path towards good sleep hygiene.<br>
+Fifty-one sheep, fifty-two sheep, fifty three sheep, oh! Why am I still awake? Oh well, at least it's only… three a.m.!!! We've all been there, ahhh. Getting quality sleep is easier said than done, so today we're going to show you how sleep is tied to your physical and mental health. We're also gonna show you five easy ways to get that refreshing sleep that you need. Uh… we all know that we feel groggy and slow when we don’t get enough sleep, but that's not the only effect lack of sleep has on our bodies. In our episode on sleeping creativity, we told you that not getting enough sleep over an extended period of time can lead to high blood pressure, which can also lead to heart attacks and aneurysms. But it's not always easy to try to get that good quality sleep. Some nights you stay awake worrying about that presentation you have to give first thing in the morning and then some nights you just can't get comfortable, and then other nights you fall asleep just fine, but then you wake up every fifteen minutes worrying that you're gonna miss the bus. Alright, there is no one way to guarantee that you're gonna get awesome sleep. But we do have five easy tips and tricks to help you get on the path towards good sleep hygiene.<br>
 Step 1: Develop a relaxing bed time ritual.<br>
-When you think about it we all learn to sleep by routine. When we were really little our parents gave us baths, read us books, tucked  us in, got us an extra glass of water, all in the name of good sleep. Now that you're older, you're gonna have to develop a routine of your own. Whether it's a cup of decaff tea and a chapter from a book or a bath, then fifteen minutes of … yoga. Of course there are some activities that should be kept out of a bedtime ritual. Don’t drink alcohol before bed, it might help you fall asleep but chances are you'll wake up in the middle of the night. Don’t exercise two hours before bedtime, sure, it gets your blood flowing but it'll wimp you out mentally.<br>
+When you think about it we all learn to sleep by routine. When we were really little our parents gave us baths, read us books, tucked  us in, got us that extra glass of water, all in the name of good sleep. Now that you're older, you're gonna have to develop a routine of your own. Whether it's a cup of decaff tea and a chapter from a book or a bath, then fifteen minutes of … yoga. Of course there are some activities that should be kept out of a bedtime ritual. Don’t drink alcohol before bed, it might help you fall asleep but chances are you'll wake up in the middle of the night. Don’t exercise two hours before bedtime, sure, it gets your blood flowing but it'll wimp you out mentally.<br>
 Step 2: Maintain a regular sleep and wake schedule.<br>
@@ Line 66: / Line 66: @@
 Step 5: Unplug.<br>
-Make your bedroom a tech-free zone. I know, but research shows that electronics interfere sleep because it's easy to get distracted by them. Checking your email right before bed could add more stress. Watching TV or movies makes it harder to sleep and getting sucked in to say: "pinterest"? Right before bed? Could keep you up for hours, ouh, I like that, I like that too, oh that's pretty!
+Make your bedroom a tech-free zone. I know, but research shows that electronics interfere with sleep because it's easy to get distracted by them. Checking your email right before bed could add more stress. Watching TV or movies makes it harder to sleep and getting sucked in to say: "pinterest"? Right before bed? Could keep you up for hours, ouh, I like that, I like that too, oh that's pretty!
-Let's recap, today we learned a few more reasons why you need good sleep. We also taught you five simple ways to help you improve your sleep health. Next time you step tossing and turning, try to develop a ritual, maintain a schedule, stop clock watching, trick your bedroom out or unplug. It could help. From all of us here at well cast, sweet dreams!
+Let's recap, today we learned a few more reasons why you need good sleep. We also taught you five simple ways to help you improve your sleep health. Next time your stuck tossing and turning, try to develop a ritual, maintain a schedule, stop clock watching, trick your bedroom out or unplug. It could help. From all of us here at well cast, sweet dreams!
 </div>
 </div>

@@ Line 5: / Line 5: @@
 # How easy is it for you to sleep?
 # Can you sleep anywhere?
-# What do you do when you can't get to sleep easily?
+# What do you do when you can't fall asleep easily?
 # What keeps you awake at night? (e.g. worrying too much about stuff, too much coffee, your partner's snoring, your neighbors' parties, an uncomfortable bed, a hot summer)
-# Do the problems in your life interfere you while you go to bed? How much?
+# Do you lose sleep over problems often?
-# How many hours do you sleep at night? Is it sufficient?
+# How many hours do you sleep every night? Is it sufficient?
-# Do you manage to sleep as much as you need? If not, why not?
+# Do you remember your dreams often?
 # How good/bad is your bedroom set for you to sleep?
 # What contributes to a good night's sleep?
-# Do you think the life we live nowadays is responsible for these nights without sleeping? Why?
+# Do you think the life we live nowadays is responsible for these nights without sleep? Why?
 # Do you take naps during the day? For how long?

@@ Line 5: / Line 5: @@
 # How easy is it for you to sleep?
 # Can you sleep anywhere?
-# What do you do when you can´t get to sleep easily?
+# What do you do when you can't get to sleep easily?
 # What keeps you awake at night? (e.g. worrying too much about stuff, too much coffee, your partner's snoring, your neighbors' parties, an uncomfortable bed, a hot summer)
 # Do the problems in your life interfere you while you go to bed? How much?
@@ Line 11: / Line 11: @@
 # Do you manage to sleep as much as you need? If not, why not?
 # How good/bad is your bedroom set for you to sleep?
-# What contributes to a good night´s sleep?
+# What contributes to a good night's sleep?
 # Do you think the life we live nowadays is responsible for these nights without sleeping? Why?
 # Do you take naps during the day? For how long?
@@ Line 48: / Line 48: @@
 <div class="toccolours mw-collapsible mw-collapsed" style="width:95%">Transcript:<div class="mw-collapsible-content">
-Fifty-one sheep, fifty-two sheep, fifty three sheep, oh! Why am I still awake? Oh well, at least it´s only… three a.m.!!! We've all been there, ahhh. Getting quality sleep is easier said than done, so today we´re going to show you how sleep is tied to your physical and mental health. We´re also gonna show you five easy ways to get that refreshing sleep that you need. Uh… we all know that we feel groggy and slow when we don’t get enough sleep, but that´s not the only affect lack of sleep has on our bodies. In our episode on sleeping creativity, we told you that not getting enough sleep over an extended period of time can lead to high blood pressure, which can also lead to heart attacks and aneurysms. But it´s not always easy to try to get that good quality sleep. Some nights you stay awake worrying about that presentation you have to give first thing in the morning and then some nights you just can't get comfortable, and then other nights you fall asleep just fine, but then you wake up every fifteen minutes worrying that you´re gonna miss the bus. Alright, there is no one way to guarantee that you´re gonna get awesome sleep. But we do have five easy tips and tricks to help you get on the path towards good sleep hygiene.<br>
+Fifty-one sheep, fifty-two sheep, fifty three sheep, oh! Why am I still awake? Oh well, at least it's only… three a.m.!!! We've all been there, ahhh. Getting quality sleep is easier said than done, so today we're going to show you how sleep is tied to your physical and mental health. We're also gonna show you five easy ways to get that refreshing sleep that you need. Uh… we all know that we feel groggy and slow when we don’t get enough sleep, but that's not the only affect lack of sleep has on our bodies. In our episode on sleeping creativity, we told you that not getting enough sleep over an extended period of time can lead to high blood pressure, which can also lead to heart attacks and aneurysms. But it's not always easy to try to get that good quality sleep. Some nights you stay awake worrying about that presentation you have to give first thing in the morning and then some nights you just can't get comfortable, and then other nights you fall asleep just fine, but then you wake up every fifteen minutes worrying that you're gonna miss the bus. Alright, there is no one way to guarantee that you're gonna get awesome sleep. But we do have five easy tips and tricks to help you get on the path towards good sleep hygiene.<br>
 Step 1: Develop a relaxing bed time ritual.<br>
-When you think about it we all learn to sleep by routine. When we were really little our parents gave us baths, read us books, tucked  us in, got us an extra glass of water, all in the name of good sleep. Now that you´re older, you´re gonna have to develop a routine of your own. Whether it's a cup of decaff tea and a chapter from a book or a bath, then fifteen minutes of … yoga. Of course there are some activities that should be kept out of a bedtime ritual. Don’t drink alcohol before bed, it might help you fall asleep but chances are you'll wake up in the middle of the night. Don’t exercise two hours before bedtime, sure, it gets your blood flowing but it´ll wimp you out mentally.<br>
+When you think about it we all learn to sleep by routine. When we were really little our parents gave us baths, read us books, tucked  us in, got us an extra glass of water, all in the name of good sleep. Now that you're older, you're gonna have to develop a routine of your own. Whether it's a cup of decaff tea and a chapter from a book or a bath, then fifteen minutes of … yoga. Of course there are some activities that should be kept out of a bedtime ritual. Don’t drink alcohol before bed, it might help you fall asleep but chances are you'll wake up in the middle of the night. Don’t exercise two hours before bedtime, sure, it gets your blood flowing but it'll wimp you out mentally.<br>
 Step 2: Maintain a regular sleep and wake schedule.<br>
-Now, you don’t have to wake up at exactly 7:02 and go to bed at 10:53 every night. That´s a bit on the neurotic side. But, do try to wake up and go to bed at generally the same time six days a week. According to doctors at Harvard University, this will help set your internal clock, so that even on those rare days when your schedule is thrown off, you'll be able to get right back on track and avoid what doctors call: a sleep hangover.<br>
+Now, you don’t have to wake up at exactly 7:02 and go to bed at 10:53 every night. That's a bit on the neurotic side. But, do try to wake up and go to bed at generally the same time six days a week. According to doctors at Harvard University, this will help set your internal clock, so that even on those rare days when your schedule is thrown off, you'll be able to get right back on track and avoid what doctors call: a sleep hangover.<br>
 Step 3: Stop watching your clock.<br>
-Studies show that people who constantly look at their clock are less likely to fall sleep easily. Why? When they´re thinking "it´s eleven-o-three, I have to be up in six hours and fifty seven minutes". It stresses you out. So try to keep some distance between you and that alarm clock. That way, those blinking numbers will quit knocking you and you'll sleep easier.
+Studies show that people who constantly look at their clock are less likely to fall sleep easily. Why? When they're thinking "it's eleven-o-three, I have to be up in six hours and fifty seven minutes". It stresses you out. So try to keep some distance between you and that alarm clock. That way, those blinking numbers will quit knocking you and you'll sleep easier.
 Step 4: Create an optimal sleep environment.
-A male clinic study found that people sleep best in dark quiet cool environments. With all the benefits of sleep, it´s worth investing in black out blinds, comfortable ear plugs and a fair air conditioning. The more comfortable you are physically, ahhh, the better you'll sleep.
+A male clinic study found that people sleep best in dark quiet cool environments. With all the benefits of sleep, it's worth investing in black out blinds, comfortable ear plugs and a fair air conditioning. The more comfortable you are physically, ahhh, the better you'll sleep.
 Step 5: Unplug.<br>
-Make your bedroom a tech-free zone. I know, but research shows that electronics interfere sleep because it's easy to get distracted by them. Checking your email right before bed could add more stress. Watching TV or movies makes it harder to sleep and getting sucked in to say: "pinterest"? Right before bed? Could keep you up for hours, ouh, I like that, I like that too, oh that´s pretty!
+Make your bedroom a tech-free zone. I know, but research shows that electronics interfere sleep because it's easy to get distracted by them. Checking your email right before bed could add more stress. Watching TV or movies makes it harder to sleep and getting sucked in to say: "pinterest"? Right before bed? Could keep you up for hours, ouh, I like that, I like that too, oh that's pretty!
-Let´s recap, today we learned a few more reasons why you need good sleep. We also taught you five simple ways to help you improve your sleep health. Next time you step tossing and turning, try to develop a ritual, maintain a schedule, stop clock watching, trick your bedroom out or unplug. It could help. From all of us here at well cast, sweet dreams!
+Let's recap, today we learned a few more reasons why you need good sleep. We also taught you five simple ways to help you improve your sleep health. Next time you step tossing and turning, try to develop a ritual, maintain a schedule, stop clock watching, trick your bedroom out or unplug. It could help. From all of us here at well cast, sweet dreams!
 </div>
 </div>

@@ Line 53: / Line 53: @@
 <br>When you think about it we all learn to sleep by routine. When we were really little our parents gave us baths, read us books, talked to us in, got us an extra glass of water all in the name of good sleep. Now that you´re older, you´re gonna have to develop a routine of your own. Whether is a cup of decaff tea and a chapter from a book or a bath then fifteen minutes of … yoga. Of course there are some activities that should be kept out of a bedtime ritual. Don’t drink alcohol before bed ick, it might help you fall asleep but chances are you'll wake up in the middle of the night. Don’t exercise two hours before bedtime, sure, it gets your blood flowing but it´ll wimp you out mentally.
 <br>Step 2: Maintain a regular sleep and week schedule.
-<br>Now, you don’t have to wake up at exactly 7:02 and go to bed at 10:53 every night. That´s a bit on the neurotic side. But, do try to wake up and go to bed at generally the same time six days a week. According to the doctors at Harvard University, this will help set your internal clock, so that even on those rare days when your schedule is thrown off, you'll be able to get right back on track and avoid what doctors call: a sleep hangover.
+<br>Now, you don’t have to wake up at exactly 7:02 and go to bed at 10:53 every night. That´s a bit on the neurotic side. But, do try to wake up and go to bed at generally the same time six days a week. According to the doctors at Harvard University, this will help set your internal clock, so that even on those rare days when your schedule is { thrown _8 } off, you'll be able to get right back on track and avoid what doctors call: a { sleep _5 } hangover.
 <br>Step 3: Stop watching your clock.
-<br>show that people who constantly look at their clock are less likely to fall sleep easily. Why? When they´re thinking "ow it´s eleven-o-three I have to be up in six hours and fifty seven minutes". It stresses you out. So try to keep distance between you and that alarm clock. That way, those blinking numbers will quit knocking you and you'll sleep easier.
+<br>show that people who { constantly _10 }look at their clock are less likely to fall sleep easily. Why? When they´re thinking "ow it´s eleven-o-three I have to be up in six hours and fifty seven minutes". It stresses you out. So try to keep distance { between _7 } you and that alarm clock. That way, those blinking numbers will quit knocking you and you'll sleep easier.
-<br>Step 4: Create an optimal sleeping environment.
+<br>Step 4: Create an optimal { sleeping_8 } environment.
-<br>A male clinic study found that people sleep best in dark quiet cool environments. With all the benefits of sleep, it´s worth investing in black out blinds, comfortable ear plugs and a fair air conditioning.  The more comfortable you are physically, ahhh, the better you'll sleep.
+<br>A male clinic study found that { people _6 } sleep best in dark quiet cool { environments _12 }. With all the benefits of sleep, it´s worth investing in black out blinds, comfortable ear plugs and a fair air conditioning.  The more comfortable you are { physically _10 }, ahhh, the better you'll sleep.
 <br>Step 5: Unplug.
-<br>Make your bedroom a tech free zone, I know. But research shows that electronic interferes sleep because it's easy to get distracted by them. Checking your email right before bed could add more stress. Watching TV or movies makes it harder to sleep and getting sucked in to say: "pinterest"? Right before bed? Could keep you up for hours, ouh, I like that, I like that too, oh that´s pretty!
+<br>Make your { bedroom _7 } a tech free zone, I know. But research shows that electronic interferes sleep because it's easy to get { distracted _10 } by them. Checking your email right before bed could add more stress. Watching TV or movies makes it harder to { sleep _5 } and getting sucked in to say: "pinterest"? Right before bed? Could keep you up for hours, ouh, I like that, I like that too, oh that´s pretty!
-<br>Let´s recap, today we learned a few more reasons why you need good sleep. We also taught you five simple ways to help you improve your sleep health. Next time you step tossing and turning, try to develop a ritual, maintaining schedule, stop clock watching, trick your bedroom out or unplug. It could help. From all of us here at well cast, sweet dreams!
+<br>Let´s recap, today we { learned _7 } a few more reasons why you need good sleep. We also taught you five simple ways to help you improve your sleep health. Next time you step tossing and turning, try to  develop a ritual, maintaining schedule, stop clock { watching _7 }, trick your { bedroom _7 } out or unplug. It could help. From all of us here at well cast, sweet dreams!

@@ Line 48: / Line 48: @@
 <div class="toccolours mw-collapsible mw-collapsed" style="width:95%">Transcript:<div class="mw-collapsible-content">
-<br>Fifty-one sheep, fifty-two ship, fifty three ship, oh! Why am I stiil awake? Oh well, at least it´s only…three am!!! We´ve all been there, ahhh. Getting quality sleep is easier said than done, so today we´re going to show you how sleep is tied to your physical and mental health. We´ll also gonna show you five easy ways to get that refreshing sleep that you need. Uh…we all know that we feel groggy and slow we don’t get enough sleep, but that´s not the only affect lack of sleep has in our bodies. In our episode on sleeping creativity, we told you that not getting enough sleep over an extended period of time can lead to high blood pressure, which also lead to heart attacks and aneurysms. But it´s not always easy to get that good quality sleep. Some nights you stay awake worrying about that presentation you have to give first thing in the morning and some nights you just can´t get comfortable, and other nights you fall asleep just fine, but  then you wake up every fifteen minutes worrying that you´re gonna miss the bus. Alright, there is no one way to guarantee that you´re gonna get awesome sleep. But we do have five easy tips and tricks to help you get on the path towards good sleep hygiene.
+<br>Fifty-one sheep, fifty-two ship, fifty three ship, oh! Why am I stiil awake? Oh well, at least it´s only…three a.m.!!! We've all been there, ahhh. Getting quality sleep is easier said than done, so today we´re going to show you how sleep is tied to your physical and mental health. We´ll also gonna show you five easy ways to get that refreshing sleep that you need. Uh…we all know that we feel groggy and slow when we don’t get enough sleep, but that´s not the only affect lack of sleep has in our bodies. In our episode on sleeping creativity, we told you that not getting enough sleep over an extended period of time can lead to high blood pressure, which also lead to heart attacks and aneurysms. But it´s not always easy to get that good quality sleep. Some nights you stay awake worrying about that presentation you have to give first thing in the morning and in some nights you just can't get comfortable, and other nights you fall asleep just fine, but  then you wake up every fifteen minutes worrying that you´re gonna miss the bus. Alright, there is no one way to guarantee that you´re gonna get awesome sleep. But we do have five easy tips and tricks to help you get on the path towards good sleep hygiene.
 <br>Step 1: Develop a relaxing bed time ritual.
-<br>When you think about it we all learn to sleep by routine. When we were really little our parents gave us baths, read us books, talked to us in, got us an extra glass of water all in the name of good sleep. Now that you´re older, you´re gonna have to develop a routine in your own. Whether is a cup of decaff tea and a chapter from a book or a bath than fifteen minutes of … yoga. Of course there are some activities that should be kept out of a bedtime ritual. Don’t drink alcohol before bed ic, it might help you fall asleep but chances are you wake up in the middle of the night. Don’t exercise two hours before bedtime, sure, it gets your blood flowing but it´ll … out mentally.
+<br>When you think about it we all learn to sleep by routine. When we were really little our parents gave us baths, read us books, talked to us in, got us an extra glass of water all in the name of good sleep. Now that you´re older, you´re gonna have to develop a routine of your own. Whether is a cup of decaff tea and a chapter from a book or a bath then fifteen minutes of … yoga. Of course there are some activities that should be kept out of a bedtime ritual. Don’t drink alcohol before bed ick, it might help you fall asleep but chances are you'll wake up in the middle of the night. Don’t exercise two hours before bedtime, sure, it gets your blood flowing but it´ll wimp you out mentally.
 <br>Step 2: Maintain a regular sleep and week schedule.
-<br>Now, you don’t have to wake up at exactly 7:02 and go to bed at 10:53 every night. That´s a bit on the neurotic side. But, do try to wake up and go to bed at generally the same time six days a week. According to the doctors at Harvard University, this will help set your internal clock, so that even on those rare days when your schedule is thrown off, you´ll be able to get right back on track and avoid what doctors call: asleep hangover.
+<br>Now, you don’t have to wake up at exactly 7:02 and go to bed at 10:53 every night. That´s a bit on the neurotic side. But, do try to wake up and go to bed at generally the same time six days a week. According to the doctors at Harvard University, this will help set your internal clock, so that even on those rare days when your schedule is thrown off, you'll be able to get right back on track and avoid what doctors call: a sleep hangover.
 <br>Step 3: Stop watching your clock.
-<br>show that people who constantly look at their clock are less likely to fall sleep easily. Why? When they´re thinking, ow it´s eleven-o-three I have to be up in six hours and fifty seven minutes. It stresses you out. So try to keep distance between you and that alarm clock. That way, those blinking numbers will quit knocking you and you´ll sleep easier.
+<br>show that people who constantly look at their clock are less likely to fall sleep easily. Why? When they´re thinking "ow it´s eleven-o-three I have to be up in six hours and fifty seven minutes". It stresses you out. So try to keep distance between you and that alarm clock. That way, those blinking numbers will quit knocking you and you´ll sleep easier.
 <br>Step 4: Create an optimal sleeping environment.
-<br>A male clinic study found that people sleep best in dark quiet cool environments. With all the benefits of sleep, it´s worth investing in black out blinds, comfortable ear plugs and a fair air conditioning.  The more comfortable you are physically, ahhh, the better you sleep.
+<br>A male clinic study found that people sleep best in dark quiet cool environments. With all the benefits of sleep, it´s worth investing in black out blinds, comfortable ear plugs and a fair air conditioning.  The more comfortable you are physically, ahhh, the better you'll sleep.
 <br>Step 5: Unplug.
-<br>Make your bedroom a tech free zone, I know. But research shows that electronic interferes sleep because it´s easy to get distracted by them. Checking your email right before bed could add more stress. Watching TV or movies makes it harder to sleep and getting sucked in to say: interest? Right before bed? Could keep you up for hours, ouh, I like that, I like tattoo, oh that´s pretty!
+<br>Make your bedroom a tech free zone, I know. But research shows that electronic interferes sleep because it´s easy to get distracted by them. Checking your email right before bed could add more stress. Watching TV or movies makes it harder to sleep and getting sucked in to say: "pinterest"? Right before bed? Could keep you up for hours, ouh, I like that, I like that too, oh that´s pretty!
-<br>Let´s recap, today we learned a few more reasons of why you need good sleep. We also taught you five simple ways to help you improve your sleep health. Next time you step tossing and turning, try to develop a ritual, maintaining schedule, stop clock watching, trick your bedroom out or unplug. It could help. From all of us here at well cast, sweet dreams!
+<br>Let´s recap, today we learned a few more reasons why you need good sleep. We also taught you five simple ways to help you improve your sleep health. Next time you step tossing and turning, try to develop a ritual, maintaining schedule, stop clock watching, trick your bedroom out or unplug. It could help. From all of us here at well cast, sweet dreams!

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	<div class="toccolours mw-collapsible mw-collapsed" style="width:95%">Transcript:<div class="mw-collapsible-content">		<div class="toccolours mw-collapsible mw-collapsed" style="width:95%">Transcript:<div class="mw-collapsible-content">
		+	<br>Fifty-one sheep, fifty-two ship, fifty three ship, oh! Why am I stiil awake? Oh well, at least it´s only…three am!!! We´ve all been there, ahhh. Getting quality sleep is easier said than done, so today we´re going to show you how sleep is tied to your physical and mental health. We´ll also gonna show you five easy ways to get that refreshing sleep that you need. Uh…we all know that we feel groggy and slow we don’t get enough sleep, but that´s not the only affect lack of sleep has in our bodies. In our episode on sleeping creativity, we told you that not getting enough sleep over an extended period of time can lead to high blood pressure, which also lead to heart attacks and aneurysms. But it´s not always easy to get that good quality sleep. Some nights you stay awake worrying about that presentation you have to give first thing in the morning and some nights you just can´t get comfortable, and other nights you fall asleep just fine, but then you wake up every fifteen minutes worrying that you´re gonna miss the bus. Alright, there is no one way to guarantee that you´re gonna get awesome sleep. But we do have five easy tips and tricks to help you get on the path towards good sleep hygiene.
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		+	<br>Step 1: Develop a relaxing bed time ritual.
		+	<br>When you think about it we all learn to sleep by routine. When we were really little our parents gave us baths, read us books, talked to us in, got us an extra glass of water all in the name of good sleep. Now that you´re older, you´re gonna have to develop a routine in your own. Whether is a cup of decaff tea and a chapter from a book or a bath than fifteen minutes of … yoga. Of course there are some activities that should be kept out of a bedtime ritual. Don’t drink alcohol before bed ic, it might help you fall asleep but chances are you wake up in the middle of the night. Don’t exercise two hours before bedtime, sure, it gets your blood flowing but it´ll … out mentally.
		+	<br>Step 2: Maintain a regular sleep and week schedule.
		+	<br>Now, you don’t have to wake up at exactly 7:02 and go to bed at 10:53 every night. That´s a bit on the neurotic side. But, do try to wake up and go to bed at generally the same time six days a week. According to the doctors at Harvard University, this will help set your internal clock, so that even on those rare days when your schedule is thrown off, you´ll be able to get right back on track and avoid what doctors call: asleep hangover.
		+	<br>Step 3: Stop watching your clock.
		+	<br>show that people who constantly look at their clock are less likely to fall sleep easily. Why? When they´re thinking, ow it´s eleven-o-three I have to be up in six hours and fifty seven minutes. It stresses you out. So try to keep distance between you and that alarm clock. That way, those blinking numbers will quit knocking you and you´ll sleep easier.
		+	<br>Step 4: Create an optimal sleeping environment.
		+	<br>A male clinic study found that people sleep best in dark quiet cool environments. With all the benefits of sleep, it´s worth investing in black out blinds, comfortable ear plugs and a fair air conditioning. The more comfortable you are physically, ahhh, the better you sleep.
		+	<br>Step 5: Unplug.
		+	<br>Make your bedroom a tech free zone, I know. But research shows that electronic interferes sleep because it´s easy to get distracted by them. Checking your email right before bed could add more stress. Watching TV or movies makes it harder to sleep and getting sucked in to say: interest? Right before bed? Could keep you up for hours, ouh, I like that, I like tattoo, oh that´s pretty!
		+	<br>Let´s recap, today we learned a few more reasons of why you need good sleep. We also taught you five simple ways to help you improve your sleep health. Next time you step tossing and turning, try to develop a ritual, maintaining schedule, stop clock watching, trick your bedroom out or unplug. It could help. From all of us here at well cast, sweet dreams!