You have probably heard how important sleep is- we can't function well without it. However, a good night's sleep remains elusive for so many of us, no matter how hard we try! Well, this article aims to give you a few science-backed tips on how to get better sleep. And you don't have to take if from us- these tips are taken from the TED Talk of Matt Walker, a professor of neuroscience at UC Berkeley and sleep scientist. If you don't have time to watch the video, his tips are summarized below:
- Go to bed and wake up at the same times every day, even on weekends and holidays.
- Sleep in a cold room, around 65 degree Fahrenheit.
- Avoid all screens and bright light at least an hour before bedtime.
- If you still can't sleep after 25 minutes of laying down, get out of bed and walk around until you feel sleepy, to help your brain associate your bed with sleep.
- Avoid caffeine and alcohol before sleep.
- Establish and follow a bedtime routine to train yourself to get sleepy.
If your sleep does not improve after implementing all of these tips for at least a week, you might want to consider seeing a sleep specialist. If you have a sleep disorder, these tips will not help until you address the underlying causes!
If you can't sleep because you have young children, these tips can be used to help your children sleep better as well after at least 4 months of age, which is when their circadian rhythm begins to be established. When your children sleep better, you have the chance to sleep better too!