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It's a phrase you've heard a lot lately, but you probably haven't given it much attention until now.

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I bet you've heard someone use this word to you before and you may have even said them yourself.

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Just a decent night's sleep for me, please.

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Sickness may be avoided by getting a good night's sleep.

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Get some quality sleep.

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You'll feel better or.

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But what exactly is a quality sleep in general?

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People's conceptions of what sleep really is and how it works?

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Are quite naive.

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We often take sleep for granted.

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Treating it as if we were only means to an end, rather than an important component of our overall health

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until the start of the 20th century.

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The conventional wisdom was that when we sleep, our brains shut down totally something altogether.

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New has been uncovered through recent scientific research to get the most of our sleep.

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You'll find that your mind enters a state so exciting and rich with structure that it makes being awake

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appear dull.

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The more we sleep, the busy our thoughts become knowingness.

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You may wonder if my mind is so busy when I sleep.

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Does it mean that my sleep has a bigger impact on my body and my health than I previously thought?

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Since this is not a course about sleeping techniques, we invite you to do some in-depth research about

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sleep optimization techniques and see which one fits you best.

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In the meantime, we'll just plant these ideas in your mind.

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Any activity or exercise you do during the day causes a rapid increase in body temperature and is hugely

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advantageous to your sleep system.

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If you currently sleeping eight or nine hours a night and you're still feeling weary throughout the

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day, it's possible, but you really need less sleep than you think.

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Sleeping too much is a problem, and you should try to enhance your preceding wakefulness in order to

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get deeper sleep and more balanced body temperature cycle in the future because of a lack of sunshine.

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Melatonin levels rise, resulting in lower body temperatures, as well as a sense of being very drowsy

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and exhausted during the whole day.

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So the thing to remember here?

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Natural sunlight enables you to a man awake and attentive for extended periods of time without being

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fatigued.

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The next thing you need to remember, sunglasses have the ability to block anywhere from 20 percent

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to 90 percent of the sunlight that enters your eyes.

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Many of the folks I've spoken with have reported seeing a significant improvement in their sleep and

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energy levels during the day, just by wearing their sunglasses less often or altogether removing their

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usage of sunglasses.

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Next is power naps.

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Taking a power nap throughout the day is something I personally advocate, and you'll be shocked at

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how much more vigor created you'll feel for much of the remainder of the day after you do limit your

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nap to 45 minutes.

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And if you still feel weary afterward, reduce the length of your nap period even more from person to

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person.

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The length of time needed to fall asleep in deep sleep is different.

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All right, folks, I really hope you enjoy the ideas brought to you now in the next sections.

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My two instructor jams will remind you of the basic principles of time management.

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All right, so let's move on.