Six Science-Backed Tips for Optimal Sleep

🕒Maintaining a regular sleep schedule helps anchor your sleep and improve its quantity and quality.

🌡️Keeping your bedroom cool, around 65°F (18°C), helps initiate and maintain sleep.

🌙Creating a dark environment in the evening triggers the release of melatonin, a hormone that helps regulate sleep.

🚶‍♀️If you can't fall asleep after 25 minutes, get out of bed and do something else before returning to bed.

☕🍷Avoid consuming caffeine in the afternoon and evening, and limit alcohol intake before bed for better sleep quality.

Why is maintaining a regular sleep schedule important?

—A regular sleep schedule helps regulate your body's internal clock and improves the quantity and quality of your sleep, even if you've had a bad night of sleep.

Why should I keep my bedroom cool?

—Dropping your core body temperature by about one degree Celsius helps initiate and maintain sleep. A bedroom temperature of around 65°F (18°C) is recommended.

How does darkness affect sleep?

—Darkness in the evening triggers the release of melatonin, a hormone that helps regulate the timing of sleep. It's important to avoid bright lights and screens before bed to ensure optimal melatonin production.

What should I do if I can't fall asleep?

—If you've been trying to fall asleep for 25 minutes or longer, or if you've woken up and can't get back to sleep after 25 minutes, it's recommended to get out of bed and do something else until you feel sleepy before returning to bed.

How does caffeine and alcohol affect sleep?

—Caffeine, especially when consumed in the afternoon and evening, can interfere with sleep. Alcohol may make you feel drowsy initially, but it can disrupt the quality of your sleep later in the night.

00:00We all experience bad nights of sleep, but we can try to improve the quantity and quality of our sleep.

00:10The first tip for better sleep is maintaining a regular sleep schedule.

01:04The second tip is to keep your bedroom cool, around 65°F (18°C), as dropping your core body temperature helps initiate and maintain sleep.

01:40The third tip is to create a dark environment in the evening to trigger the release of melatonin, a hormone that helps regulate sleep.

02:30If you can't fall asleep after 25 minutes, it's recommended to get out of bed and do something else until you feel sleepy before returning to bed.

03:23Caffeine and alcohol can interfere with sleep, so it's advised to limit their consumption in the afternoon and evening.

03:44Having a wind-down routine before bed can help prepare your brain for sleep.

05:03If you suspect you have a sleep disorder, it's best to consult with a doctor for proper diagnosis and treatment.