- Rub in a circular motion, one to 200 times,
and that's gonna help relax.
- One to 200 times.
If I had to rub a certain spot on my body
for a hundred to 200 times,
that would probably exhaust me enough
where I'd fall asleep, sure.
Hey, I'm Jenni June,
child and family sleep consultant in private practice
here in Los Angeles for 10 years.
I work with babies, toddlers, children and adults.
I haven't really seen or been paying attention
to sleep hacks on Tik Tok.
So we're gonna give this a whirl.
- Here's a tip to help you sleep better.
It's called the 10-3-2-1-0 formula.
10 hours before bed, no more caffeine,
because this is generally the amount of time it takes
to the average system.
Three hours before bed, no more food or alcohol.
Two hours before bed,
no more work to clear your mind and wind down.
One hour before bed, no more screen time.
And zero is the number of times
you'll hit the snooze button in the morning.
- Love that one.
That's a 10.
Yeah, that's an excellent sleep hack.
She nailed it right there.
Every single one of those points.
As far as shutting down our screen devices
and giving our eyes, our optic nerve a break from that.
Some distance between that happening
and sleep is a very good idea.
The blue light that emanates
from the back of these screen devices,
sends a signal through the optic nerve,
to the hypothalamus,
and it tricks the brain into thinking
that it's seeing the same distinctive blue hue
that is emanating and rising with early rising sun at dawn.
That's what tells us,
tells our brain, sends a signal,
Hey, it's morning time.
We got to stay awake and productive
and focus throughout the day
until it's time for sleep again.
- If you're having trouble sleeping,
you wanna rub the spot right here.
It's called animian.
Animian means peaceful sleep.
What you wanna do is come to your ear,
slide your finger back.
You're gonna find a little ridge,
a little notch right here.
It's gonna be tender and sore,
rub in a circular motion, one to 200 times.
And that's gonna help relax your nervous system,
calm things down and make sleep easier.
- Okay, one to 200 times, I mean it could work.
I don't know,
but ultimately sleep is about the brain and hormones.
It has nothing to do with where we're massaging ourselves,
although it could help in relaxing us,
creating a positive association with sleep.
And that's really kind of the secret sauce
to being able to sleep well.
But if I had to rub a certain spot on my body
for a hundred to 200 times, or, you know, yeah,
that would probably exhaust me enough
where I'd fall asleep, sure.
Okay.
Oh, no, no, no, no, no.
That's not a good hack.
Actually, it's the exact opposite is the truth.
Our brain goes into super efficiency mode
when we're sleeping.
It knows we're not using our outer extremities.
So it doesn't bother circulating blood to all of these,
you know, our limbs, our hands and our feet
for that reason so that it can easily
and quickly focus on regulating our core body temperatures.
This isn't helping our brain out at all.
It's making it do more work.
So yeah, no, don't wear socks to bed.
And in fact,
not wearing socks to bed is actually the best sleep hack.
Yeah, I love a sleep sack,
especially having been one when they're toddlers
and they're not quite ready to transition
from crib to toddler bed yet.
Yeah, you know those aren't some bad hacks.
Definitely think a sleep sack is helpful in preventing kids
from climbing out of the crib.
However, we wanna use a lightweight material.
That one looked a little thick
and they start trying to climb out of that crib.
That's one of the best tools you can use.
And if they're learning how to unzip it and take it off,
just turn it around backwards on them.
And man, I'm into keeping them kids in that crib
till they're 16 if you can.
Keeping the temperature of the room cool is very important.
I love, I like the smell of lavender.
I use a little bit of that myself when I go to sleep,
I just do, it relaxes me.
Oh yeah, okay.
You know, journaling is really helpful
to process the day's events
before we move into our pre sleep routine and go to sleep.
If it's not done,
if we're shoving feelings down and the stressors
and the events of the day,
we're not processing them before we go to sleep,
our REM sleep will take care of that for us.
And it won't look pretty.
The cooler the air is in the room,
the more melatonin we produce.
So it absolutely helps to kickstart that important hormone
for sleep.
And we need an abundant amount of that at sleep onset
in order to get whole healthy restorative sleep cycles,
specifically containing the slow wave sleep,
that deep, delicious, yummy sleep crack
that parents call me to get for themselves
when they wanna sleep train their kids.
- Let's talk about how I got these two sleeping
through the night by just following good sleep habits,
right from the hospital.
The number one thing is following appropriate wake times.
I can not stress that enough.
Second thing is not relying on sleep props,
meaning avoid sleeping in swings, anything like that,
rocking to sleep.
Now I will say I do nurse the boys to sleep sometimes,
but they do okay if I laid him down awake.
My first son didn't do well,
so I had to completely cut that out.
Third would be following a schedule,
having a routine before any kind of sleep.
So before naps, we always put on a sleep sack.
I nurse them,
I turn sound machine on and I lay them down.
Before bed, we do a bath, every single night,
we do not miss a bath.
Pick a designated wake time.
So for us, it's 8:00 a.m.
We base our whole day off of that.
- All right, just some good tips there.
I mean, it's the basics are there,
depending on the stage and age of development
that the children are in.
Newborns are not born with a circadian rhythm.
They don't have the ability to produce melatonin
on a timed basis.
Their sleep is designed to be light,
active, sporadic, and disorganized
so that they can easily resuscitate themselves.
Should their fragile physical vitals fall below normal,
at 16 weeks properly dated or so
that's when nighttime circadian rhythms
come into full maturity
and they can get that deep, restorative,
slow wave Delta sleep.
She mentioned, you know, consistent wake up times,
true, but eight o'clock is too late.
We need to make sure we're aligning our sleep
and our wake times with our natural biological rhythms.
And that is not a good wake time for children.
It will just further keep them off
of their circadian rhythms.
And you know, just the timing of sleep is probably one
of the most important of my four pillars of sleep hygiene.
It really is the secret sauce to making sure
that restorative healthy sleep cycles are taking place.
It's not so much a focus on how many hours
of sleep we're getting, it's the timing that matters.
And if the timing is right,
those hours will naturally be there and beautifully.
Wow, okay, those were, you know, those were pretty good.
That was fun.
A lot of good tips there.
I think that's great that Tik Tok, who would've thought,
you know, you can get some good hacks there,
some awareness and some information
or education about what helps us to sleep better.
I like that.
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