Best sleep routine

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Here are some expert-recommended practices for an optimal sleep routine:

  1. Set a Consistent Bedtime and Wake Time: Going to bed and waking up at the same time every day helps set your body's internal clock, enhancing sleep quality 1.

  2. Wind Down Activities: Engaging in relaxing activities before bed, such as reading or meditating, can help signal to your brain that it's time to sleep. This is compared to landing a plane, where you gradually descend into sleep 1.

  3. Avoid Electronics Before Bed: Reduce exposure to blue light from screens as it can hinder the production of melatonin, a hormone that regulates sleep. Use settings to minimize blue light exposure if necessary 2.

  4. Create a Comfortable Sleep Environment: Ensure the room is cool, dark, and quiet. Using blackout curtains and setting the thermostat to a comfortable temperature can improve sleep quality 3.

    Sleep Hygiene Tips

    Dr. Matthew shares tips for improving sleep hygiene, including regularity, darkness, temperature, getting up when you can't sleep, avoiding caffeine and alcohol, and implementing a wind down routine.

    The Peter Attia Drive Podcast

    221 ‒ Understanding sleep and how to improve it
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  5. Avoid Caffeine and Heavy Meals Before Bed: Caffeine can stay in your system and affect sleep quality for up to 8 hours. Also, eating heavy or large meals late in the evening can lead to discomfort and indigestion, which can disturb sleep 4.

  6. Use Relaxation Techniques: Practices such as deep breathing, progressive muscle relaxation, or visualizing a peaceful place can help you relax 2.

  7. Regular Physical Activity: Integrate some form of physical activity during the day. However, avoid vigorous exercise close to bedtime, as it might have the opposite effect and energize you 5.

Implementing these practices consistently can significantly improve both the quality of your sleep and your overall health.

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