how to improve your sleep


Here are some trusted tips from experts on improving your sleep:

1. Regularity

  • Maintain a regular sleep schedule. Go to bed and wake up at the same time every day, even on weekends. Your brain's circadian rhythm thrives on this regularity 1.

2. Temperature

  • Keep your bedroom cool to help your body drop its temperature, which is necessary for sleep. The recommended temperature is between 65 and 67 degrees Fahrenheit (about 18 to 18.5 degrees Celsius) 1.

3. Caffeine and Alcohol Moderation

  • Limit caffeine intake to earlier in the day, as it can interfere with your sleep up to 12 hours later. Avoid alcohol as it can disrupt sleep and reduce sleep quality 2.

4. Light Exposure

  • Reduce exposure to blue light in the evening and create a dark environment in your bedroom. Dim down or switch off lights before bed to signal to your brain that it's time to sleep 3.

    Optimize Sleep

    Learn the importance of regular sleep patterns and maintaining a cool temperature for optimal sleep quality and quantity.

    The Matt Walker Podcast

    #25: Optimising Your Sleep

5. Create a Pre-Sleep Routine

  • Engage in relaxing activities before bed, like reading or meditating. Avoid stimulating activities and stressful discussions 3.

6. Exercise and Sunlight

  • Regular aerobic exercise and exposure to natural light during the day can help stabilize your mood and sleep patterns 2.

7. Mindful Bedroom Environment

  • Ensure that your sleeping environment is conducive to sleep. This can involve using blackout curtains, white noise machines, and making sure the mattress and pillows are comfortable 4.

Implementing these strategies consistently can help enhance the quality of your sleep.