Neuroscientist and best-selling sleep author Matthew Walker recently shared his top five tips for achieving quality sleep during an interview on the Diary of a CEO podcast with host Steven Bartlett. These tips are aimed at helping individuals maximize their chances of getting a good night’s rest.
The first tip is to maintain a regular sleep schedule by going to bed and waking up at the same time every day, including weekends. According to Professor Walker, our brains thrive on regularity, and by providing a consistent sleep routine, we can enhance both the duration and quality of our sleep.
The second tip emphasises the importance of darkness in our evening routines. Professor Walker suggests dimming half of the lights in our surroundings during the last hour before bed. This increased darkness can induce feelings of sleepiness and prepare our minds for a restful night.
The third tip focuses on creating an optimal sleeping environment, specifically regarding temperature. Walker advises keeping the bedroom temperature around 18 to 18.5 degrees Celsius. Lowering the core body and brain temperature by approximately one degree Celsius facilitates falling asleep and staying asleep. Consequently, a cooler room is more conducive to quality sleep than a warmer one.
The fourth tip involves the 30-minute rule. If you find yourself unable to fall asleep after trying for half an hour, it’s recommended to get out of bed and engage in a non-stressful activity such as meditation or taking a walk around the house. This helps break the cycle of frustration and promotes a sense of relaxation before attempting to sleep again.
Finally, the fifth tip highlights the negative effects of alcohol on sleep. Contrary to popular belief, alcohol does not aid in achieving restful sleep. It interferes with REM sleep, the stage associated with dreaming, which is crucial for overall sleep quality. Professor Walker emphasises that alcohol should not be relied upon as a sleep aid. Alcohol is NOT your friend.
In summary, by following these five tips from Matthew Walker, individuals can improve their sleep hygiene and increase their chances of enjoying high-quality sleep.
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