Neuroscientist and best selling sleep author Matthew Walker has shared his five top tips for getting quality sleep. Speaking on the Diary of a CEO podcast with host Steven Bartlett, the Liverpool-born University of California professor explained how people can maximise their chances of sleeping well.
Asked if there are any actionable steps those who struggle to get good kip can do, Professor Walker said: "There's probably I think five standard tips what we call sort of sleep hygiene. First thing is regularity go to bed at the same time and wake up at the same time no matter, whether it's the weekday or the weekend."
The international best-selling author explained: "Your brain expects regularity it thrives best in the conditions of regularity when you give it regularity you can improve the quantity and the quantity of your sleep."
Secondly, Walker has highlighted the importance of darkness in our evening routines, saying: "We don't get enough darkness in the modern world. The trick I would offer...would be in the last hour before bed, dim down half of the lights...in the last hour before bed...you will be surprised at how sleepy that darkness will make you feel."
In his third tip, Walker told listeners that to get good rest, your sleeping space must be the right temperature. He said: "Most people sleep in an ambient bedroom temperature that is too high. You need to aim for bedroom temperature of about 18 to 18 and a half degrees Celsius.
"You need to drop your core body temperature and your brain temperature by about one degree Celsius to fall asleep and stay asleep. It's the reason that you will always find it easier to fall asleep in a room that's too cold than too hot, so make your bedroom cold make it dark like a cave."
The professor's fourth suggestion is the 30-minute rule. If you've been trying to sleep for half and hour but can't seem to drift off, get up and do something else. Be that meditation, walking round the house or another non stressful task.
There is no use in getting more and more frustrated while lying in bed. The fifth tip is to limit your amount of alcohol, as it is not a sleep aid despite making people feeling relaxed.
Walker says: "Alcohol is very good at blocking your REM sleep or your dream sleep which we know is critical...alcohol's not your friend."
