A scientist who studies sleep and the brain has revealed five top tips for getting quality sleep and waking up refreshed the next day.
Matthew Walker, a neuroscientist and author, pressed upon the importance of sleep regularity, being in a dark setting in evening routines and the optimal temperature in the bedroom, The Mirror reports.
He noted that reacting with stress when finding it difficult to fall asleep is not a healthy option.
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Speaking on the Diary of a CEO podcast with host Steven Bartlett, from Dragon's Den, Professor Walker said: "There's probably I think five standard tips what we call sort of sleep hygiene. First thing is regularity -go to bed at the same time and wake up at the same time no matter whether it's the weekday or the weekend."
He explained that the brain expects regularity.
The Liverpool-born scientist added: "Your brain expects regularity, it thrives best in the conditions of regularity. When you give it regularity you can improve the quality and the quantity of your sleep.
"We don't get enough darkness in the modern world. The next trick I would offer...would be in the last hour before bed, dim down half of the lights...in the last hour before bed...you will be surprised at how sleepy that darkness will make you feel."
He stated that the sleeping temperature has everything to do with getting a good quality sleep.
He said 18C to 18.5C is the optimal temperature for sleeping.
"You need to drop your core body temperature and your brain temperature by about one degree Celsius to fall asleep and stay asleep. It's the reason that you will always find it easier to fall asleep in a room that's too cold than too hot, so make your bedroom cold and make it dark like a cave," he said on the popular podcast.
His fourth tip is the 30-minute rule. If you've been attempting to sleep for half an hour but can't seem to drift off, get up and do something else that rates low in stress, walking around the house for example.
This is so as to avoid even further frustration.
His final tip was to cut out booze, as although it does make one relaxed, it is not a healthy or efficient sleep aid.
The professor concluded: "Alcohol is very good at blocking your REM sleep or your dream sleep which we know is critical...alcohol's not your friend."
