Super simple tips for better sleep

July 23, 2021 / 11:46 AM

All of us might sometimes experience a bad night of sleep, which is normal. However, not all of us have known about some super simple tips that can help us to improve our sleep quantity and quality.

Let’s dig into five scientific tips for better sleep below!

Regularity

Regularity means going to bed at the same time and waking up at the same time everyday. You should keep to your sleeping schedule when it is not only weekdays but also weekends, or even when you have a bad night of sleep. 

Deep inside your brain, there is a 24-hour clock and it works best when you do things regularly, including your sleeping timetable. We tend to set an alarm to get up but not to go to bed; however, using both of the alarms will be helpful.

Darkness

There is a fact that humans need darkness at night to encourage the release of melatonin – a hormone which helps to create a good night’s sleep. So in the few hours before bed, you’d better stay away from devices like laptops, smartphones or tablets. In other words, you might need to turn off all the lights and devices or even wear an eye mask when going to bed, in order to enjoy a good night’s sleep.

Temperature

One important tip for sleeping well is: Keep it cool! Your brain and body should drop their temperature down a bit to initiate and stay asleep. If you pay attention, you always find it easier to fall asleep in a cold room than in a hot one. 

Hence, you might need to set your bedroom temperature between 18.5 to 20 Celsius. It sounds cold but it should be to help provide you with a better sleep.

Walk it out

If you keep tossing and turning in bed for over 25 minutes, or if you wake up and cannot get back to sleep, you need to get out of your bed and do something else. The reason is that after a period of time, your brain associates the bed with wakefulness. So you have to break that association to be able to get to sleep. Only come back to your bed when you feel sleepy and ready to fall asleep.

A wind-down routine

Many of us might think that we just need to switch the light off, dive into bed and we will be able to fall asleep right after that. However, sleep is like landing a plane. Your brain needs time to descend before it is ready for sleep. 

The advice is that you should try to relax in the last hour before bed. Each of us will find a different relaxing activity that can help our brain and body to get ready for sleep. You might consider listening to music or doing yoga, etc. Stick to that routine when you have found it and you will find it easier to fall asleep every night.

We hope that our sharing would help you to improve both the quality and quantity of your sleep. Enjoy your sleep as it is even called our “superpower”!

Source: Prof. Matt Walker, TED Talk