10 tips for improving sleep efficiency and sleep quality by Dr. Andrea Furlan MD PhD

In this video Doctor Furlan explains how to calculate sleep efficiency and improve sleep quality.
“What can I do to fall asleep faster?”
“What can I do to sleep better at night?”

Dr. Furlan talks about 10 sleep hygiene tips:
0:00 How to calculate your sleep efficiency
04:55 Tip#1- Light and darkness
08:09 Tip#2- Eating and drinking, how much and what time?
10:55 Tip#3- Pee at night
12:22 Tip#4- Exercises, day or night?
13:30 Tip#5- Naps, good or bad?
15:50 Tip#6- Bedtime routine
16:26: Tip#7- Reduce noise, temperature and distraction in the bedroom
17:58 Tip#8- Relax mind and body
19:53 Tip#9- Natural medicines. What about melatonin and magnesium?
21:42 Tip#10- Talk to a doctor

Light therapy lamp:
Sleep mask:
Ear plugs, sound proof:
Fit Over Blue Light Blocking Glasses
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Dr. Furlan would like to thank Dr. Ivone Ferreira for some suggestions to this video’s script.

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ALERT: This video is not intended to replace medical
advice. If you think you have a condition that is
causing you pain, please consult with your doctor
to get a diagnosis and a treatment plan for you.
The intent of this video is only for educational
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30 thoughts on “10 tips for improving sleep efficiency and sleep quality by Dr. Andrea Furlan MD PhD”

  1. I love these videos from Dr. Andrea Furlan! The tip about bright light in the morning is a great way to start my day. As always, speak with a licensed healthcare professional before making any changes. For example, melatonin supplements may interact with antidepressants, as well as certain other medications and supplements.

  2. Thank you, Dr. Furlan. Your overview of sleep is so helpful. I have put into practice many of your tips but you supplied missing puzzle pieces. I am hopeful they will help.

  3. I’m a pensioner now and used to work shifts mornings nights and afternoons and sometimes no regular time when I start. Now I sometimes go to sleep at 9. 00. PM. And wake up at Midnight and can’t sleep anymore even if I go to sleep at 11. 00 I wake up at 5. 00 I take no pills nothing at all My sleeping is haywire sometimes I sleep again after about three hours I woke and other times nothing at all.

  4. Hi! So I've been taking 3mgs Melatonin at 9,00pm for a long time. After your talk I'll give it a holiday! The dark bedroom is a problem which a mask solved. I read that people who AVOIDED liquids at night had more chance of heart attacks during the night.I drink a small glass of water around 9,00.( to take lactobaccilus pool & Melatonin) (No getting up at night)
    Ah! I also use binaural on YouTube & breathing exercises.

  5. [ FOR , SLEEP 🛏 ] , I , WALK , A MILES , TO , GET , ( TIRE ) AND STAY , IN , SHAPE 👍💪.!!!!! . SHOWERED 🧼 , AND , PLAY , ( CLASSICAL , MUSIC !!!! . ) 🎵 .!!!! .IN , LESS , ( THAN , 20 minutes ) . [ OUT , AS A , LIGHT 💡 ] .!!!!! ….( TRY , IT ) 🥱.!!!! …..IAM , 66.!!!!! …..

  6. Now Ikw why I get up at night to use the rest room n have a hard time getting back to sleep. I'm going to change my night time eating n drinking habits n reduce my caffeine drinking during the day. Thanks for this video it was really informative n helpful 😊.

  7. I recently turned 50 and I wake up every morning feeling like a 19-year-old gymnast as I swear by getting a nice dose of quality sleep, religiously!! It truly contributes to your fountain of youth!!

  8. I can’t sleep (Chronic pain and mind raising). What causes Mind raising in bed? The only thing that helps me is .50 Xanax-calms my anxiety. Can you do a video on causes of mind raising in bed? Thank you!

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