A leading neuroscientist and best-selling sleep author has revealed his five top tips for enjoying better quality sleep.
Speaking on the Diary of a CEO podcast with host Steven Bartlett, Matthew Walker explains how people can maximise their chances of sleeping well.
Asked if there are any actionable steps those who struggle to get good kip can do, Professor Walker, a Liverpool-born University of California professor, said there were five standard tips that he called ‘sleep hygiene’.
He said: “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.
“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.”
Secondly, Walker highlighted the importance of darkness in 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. You will be surprised at how sleepy that darkness will make you feel.”
The Nottingham Post reports that his third tip is to make sure your sleeping space is the right temperature.
He said: “Most people sleep in an ambient bedroom temperature that is too high.
“You need to aim for bedroom temperature of about 18C to 18.5C.
“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 dark like a cave.”
The professor’s fourth suggestion is the 30-minute rule.
“If you’ve been trying to sleep for half an hour but can’t seem to drift off, get up and do something else,” he said.
“Be that meditation, walking round the house or another non stressful task.
“There is no use in getting more and more frustrated while lying in bed.”
His fifth tip is to limit alcohol consumption.
Walker said: “Alcohol is very good at blocking your REM sleep or your dream sleep which we know is critical. Alcohol is not your friend.”
