6 tips for better sleep | Sleeping with Science, a TED series

Introduction to Better Sleep

• Poor sleep is common and normal.

• Importance of improving sleep quantity and quality.

Tips for Better Sleep

1. Regularity

• Go to bed and wake up at the same time every day.

• Regularity supports your sleep patterns.

• The brain has a 24-hour master clock that functions best with consistent schedules.

• Consider using a to-bed alarm to foster this regularity.

2. Temperature

• Keep your bedroom cool to promote sleep (recommended: 65°F or ~18°C).

• Core body temperature needs to drop by about 1°C (2-3°F) to initiate sleep.

• Easier to fall asleep in a colder environment.

3. Darkness

• Darkness is crucial for melatonin release, which regulates sleep.

• Reduce exposure to screens and bright lights before bed.

• Dim lighting helps signal readiness for sleep and increases melatonin production.

• Consider using an eye mask or blackout shades for additional darkness.

4. Walk It Out

• Don’t stay in bed awake for long periods.

• After about 25 minutes of trying to fall asleep, get out of bed to break the wakefulness association.

• Return to bed only when feeling sleepy, helping your brain to associate bed with sleep.

5. Avoid Alcohol and Caffeine

• Limit caffeine intake in the afternoon and evening.

• Avoid going to bed intoxicated as it can disrupt sleep quality.

6. Wind-Down Routine

• Transition into sleep gradually (not like flipping a switch).

• Use the last 20 minutes to 1 hour before bed to engage in relaxing activities (e.g., reading, meditation).

• Establish and stick to a calming routine to signal that it’s time to sleep.

Special Note on Sleep Disorders

• Tips provided may not be effective for sleep disorders such as insomnia or sleep apnea.

• Consult a doctor if you suspect a sleep disorder for appropriate treatment.

Conclusion

• Sleep is essential for health, referred to as a life-support system or a superpower.