Name: 6 tips for better sleep | Sleeping with Science, a TED series
Uploaded: 2020-09-02T13:45:48.000Z
Duration: 10 min 29 s
Description: Want to not only fall asleep quickly but also stay asleep longer? Sleep scientist Matt Walker explains how your room temperature, lighting and other easy-to-fix factors can set the stage for a better night's rest. Sleeping with Science, a TED series, uncovers the facts and secrets behind our nightly slumber. Check out more episodes on TED.com: https://go.ted.com/sleepingwithscience

6 tips for better sleep | Sleeping with Science, a TED series

Sleeping with Science

In this video, the speaker provides six scientifically grounded tips for better sleep. The tips include regularity in sleep schedule, maintaining a cool temperature in the bedroom, creating a dark environment before bed, avoiding staying awake in bed for long periods of time, being mindful of the impact of alcohol and caffeine on sleep, and establishing a wind-down routine.

Regularity

Going to bed at the same time and waking up at the same time improves both the quantity and quality of sleep.

Regularity anchors sleep and aligns with the master 24-hour clock within our brain.

Using a to-bed alarm can be helpful in maintaining regularity.

Temperature

Dropping core body temperature by about one degree Celsius or two to three degrees Fahrenheit is necessary for initiating and maintaining sleep.

It is easier to fall asleep in a cooler room rather than a warmer one.

The recommended bedroom temperature is around 65 degrees Fahrenheit or slightly over 18 degrees Celsius.

Darkness

Darkness triggers the release of melatonin, a hormone that helps regulate healthy sleep timing.

Avoid exposure to computer screens, tablets, and phones before bed.

Dimming lights or using blackout shades can help regulate melatonin production.

Walk it out

If unable to fall asleep after 25 minutes or wake up and cannot return to sleep within that timeframe, get out of bed and engage in a different activity.

Breaking the association between wakefulness and bed helps reestablish it as a place for sound sleep.

Impact of Alcohol and Caffeine

Stay away from caffeine in the afternoon and evening.

Avoid going to bed intoxicated as it negatively affects sleep quality.

Wind-down Routine

Sleep is a gradual process, similar to landing a plane.

Disengage from electronic devices and engage in relaxing activities before bed.

Establishing a consistent wind-down routine can help prepare the mind and body for sleep.

Sleep Disorders

These tips may not be effective for individuals with sleep disorders such as insomnia or sleep apnea.

If experiencing sleep disorders, it is recommended to consult a doctor for appropriate treatment.

Conclusion

The speaker concludes by emphasizing the importance of addressing any underlying sleep disorders before implementing these tips. If someone suspects they have a sleep disorder, seeking medical advice is the best course of action.