Neuroscientist and best selling sleep author Matthew Walker has shared his five top tips for getting quality sleep.
Recently, the Liverpool-born University of California professor explained how people can maximise their chances of sleeping well on The Diary of a CEO with Steven Bartlett. His podcasts feature his reflections on his experiences as a CEO, as well as interviews with other business leaders and entrepreneurs while also discussing the personal journey of his guests.
Professor Walker was asked if there are any actionable steps for those who struggle to get a good night's sleep, he said: "There's probably I think five standard tips for what we call sort of sleep hygiene. First thing is to regularly go to bed at the same time and wake up at the same time no matter whether it's the weekday or the weekend."
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The international best-selling author explained: "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." He then highlighted the importance of darkness in our evening routines, saying: "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."
When discussing his third tip, he told listeners that to get good rest, your sleeping space must be the right temperature. He said: "Most people sleep in an ambient bedroom temperature that is too high. You need to aim for a 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."
Professor Walker’s fourth suggestion is the ‘30-minute rule’. He explained if you’ve been trying to get to sleep for half an hour but you are struggling to drift off, to get up and do something else. For example, meditation, walking around the house or another non stressful task.
The fifth and final tip is to limit your amount of alcohol, as it is not a sleep aid despite making people feel relaxed. 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."
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