Matthew Walker's book, Why We Sleep: Unlocking the Power of Sleep and Dreams, has a bunch of helpful tips for getting better sleep. He's a well-known sleep expert, so he's got some solid advice.
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Stick to a Routine: Walker talks about how important it is to go to bed and wake up at the same time every day—even on weekends. This regularity helps your body clock stay on track, making it easier to nod off and wake up on your own.
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Set Up a Sleep-Friendly Space: Our research suggests Walker advises creating a comfy and quiet bedroom by keeping the room cool and dark.
Investing in blackout curtains or a white noise machine might be a good idea to block out disturbances.
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Cut Down on Screen Time: He recommends avoiding screens and bright lights as bedtime approaches since these can mess with melatonin production, which is key for sleep.
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Watch What You Drink and Eat: It's smart to avoid caffeine, nicotine, and even alcohol close to bedtime, as they can all interfere with sleep.
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Exercise, but Not Too Late: Regular exercise helps you sleep more soundly, but Walker warns against doing it right before bed. Try to wrap up your workout a few hours before turning in.
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Eat Early: Large meals and lots of liquids late at night can be a nuisance when trying to sleep, so it's best to finish eating well before bedtime.
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Unwind Before Bed: A calming routine in the evening—like reading, meditating, or taking a warm bath—can help your brain transition into sleep mode.
Following these tips from Walker's book might make a difference in your sleep quality, and, in turn, boost your overall health.
Understanding how sleep works can really help you make choices to get better rest.
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