Tips to Improve Sleep Quality

Matthew Walker, a professor of neuroscience and psychology at the University of California, Berkeley, analyzed data from millions of people who participated in a series of studies on epidemics and published his findings on the relationship between sleep and healthy living in a book. Here are five suggestions for better sleep from Prof. Walker:

1. Go to bed at the same time every day, get up at the same time

If you get up at the same time every day, you will start to fall asleep at the same time at the end of the day.

2. Darken your room

Dim the lights in the room an hour before going to bed. Say goodnight to electronic devices at least one hour before sleep.

3. Keep the environment cool

The way to a night of good sleep is to be in a cool environment. The temperature of the room you sleep in should be around 18 degrees.

4. Use your bed only for sleeping

If it takes more than 20 minutes to fall asleep, get out of bed and do something else in another room until you’re sleepy.

5. Reduce stimulants like coffee

Walker says the caffeine in coffee stays in your body for up to 12 hours. For this reason, it is best to consume coffee during the daytime.