A neuroscientist and best-selling sleep author has shared his five top tips on getting a quality night's sleep to help people wake up feeling fresher than ever. Speaking on the Diary of a CEO podcast with host Steven Bartlett, Matthew Walker explained how people can hedge the odds of sleeping better in their favour.
Asked if there are any steps that people who struggle to sleep can follow to nod off with ease, Matthew, 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."
The University of California professor, added: "Your brain expects regularity it thrives best in the conditions of regularity when you give it regularity you can improve the quantity and the quantity of your sleep."
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Nottinghamshire Live reports that Professor Walker then highlighted the importance of darkness in evening routines, detailing: "We don't get enough darkness in the modern world. The 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."
Matthew's third tip to getting good rest was with regards to temperature. He went on: "Most people sleep in an ambient bedroom temperature that is too high. You need to aim for bedroom temperature of about 18 to 18 and a half degrees Celsius. 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 make it dark like a cave."
The professor's fourth suggestion came in the form of a 30-minute rule. He noted that if you've been trying to sleep for half an hour but can't seem to count the sheep, you should get up and do something else - whether that be meditation, walking around the house, or another non-stressful task.
There's no point getting more tightly wound while lying in bed, as this will only make matters worse.
Matthew's fifth tip was to limit alcohol consumption. While many may assume that the relaxing sensation caused by a tipple would help you nod off, it does not. Walker, said: "Alcohol is very good at blocking your REM sleep or your dream sleep which we know is critical...alcohol's not your friend."
