Everyone know that sleep is one of the most important actions to support a healthy life. Read blow for Matt Walkers 12 Tips For Sleep:
Who is Matthew Walker, PhD?
MATTHEW WALKER, PHD, is a professor of neuroscience and psychology at UC Berkeley, the director of its Sleep and Neuroimaging Lab, and a former professor of psychiatry at Harvard University. He has published more than a hundred scientific studies and has appeared on 60 Minutes, Nova, BBC News, and NPR’s Science Friday. Why We Sleep is his first book.
12 Tips For Better Sleep:
- Stick to a sleep schedule. Set an alarm for bedtime. This is more important than your wake up alarm … yes set that one too! Consistency is the key.
- Do not exercise two to three hours before your bedtime.
- Avoid caffeine and nicotine.
- Avoid alcoholic drinks before bed. Having a nightcap or alcoholic beverage before sleep may help you relax, but heavy use robs you of REM sleep, keeping you in the lighter stages of sleep.
- Avoid large meals and beverages late at night
- If possible, avoid medicines that delay or disrupt your sleep. If you have trouble sleeping, talk to your health care provider or pharmacist to see whether any drugs you’re taking might be contributing to your insomnia and ask whether they can be taken at other times during the day or early in the evening.
- Do not take naps after 3 p.m.
- Relax before bed. Unwind. Reading, listen to music, stare at the view.
- Take a hot bath before bed. (add a cup of Magnesium Flakes and a few drops of lavender!)
- Dark bedroom, cool bedroom, gadget-free bedroom. It’s your cave not entertainment room.
- Get 30 minutes of sunshine a day.
- Don’t lie in bed awake. If you find yourself still awake after staying in bed for more than twenty minutes or if you are starting to feel anxious or worried, get up and do some relaxing activity until you feel sleepy. The anxiety of not being able to sleep can make it harder to fall asleep.