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6 Tips for Better Sleep

Not only falling asleep quickly but also staying asleep deeply and longer is what we all desire for a quality night’s rest. Sleep scientist Matt Walker explains how room temperature, lighting, and other easy-to-adjust factors can set the stage for better sleep.

On the TED YouTube channel, Matt Walker shares a video titled 6 Tips for Better Sleep, which has attracted over 2 million views.

Here are the details of Matt Walker’s 6 tips for better sleep:

  1. First, maintain regularity. Go to bed and wake up at the same time every day, including weekends. Regularity helps your brain’s internal clock function more effectively, improving both the quality and duration of your sleep. You can even set an alarm to remind yourself to go to bed, just as you would set one to wake up.
  2. Second, keep your room cool. The ideal temperature is around 18-20°C (65°F), as your body needs to lower its core temperature to fall asleep easily and stay asleep.
  3. Third, ensure darkness. Darkness triggers the production of melatonin, the hormone that regulates your sleep-wake cycle. Avoid blue light from phones, computers, and other screens, and dim the lights in your home about an hour before bed. If needed, use eye masks or blackout curtains to enhance darkness.
  4. Fourth, don’t stay in bed if you can’t sleep. If you’re unable to fall asleep after about 25 minutes, get out of bed and do something relaxing. This prevents your brain from associating the bed with wakefulness and helps improve sleep habits over time.
  5. Fifth, avoid alcohol and caffeine. Limit caffeine intake in the afternoon and evening, and avoid going to bed while overly intoxicated. Both can negatively impact sleep quality.
  6. Lastly, establish a wind-down routine. Dedicate 20-30 minutes or more to relaxation before going to bed. Step away from screens, and consider reading a book, listening to soft music, or practicing relaxation techniques that suit you.

If you suffer from sleep disorders such as chronic insomnia or sleep apnea, consult a doctor for proper treatment. These tips are meant to support healthy sleep habits but cannot replace specialized medical interventions. Treat sleep as a superpower that restores and sustains the health of your body and mind.

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