Many people suffer from sleep disturbances, especially with the rise in temperatures during the summer months, which leads to insomnia and disturbing nighttime sleepiness.
To address this problem, world-renowned sleep expert Dr. Matthew Walker, professor of neuroscience and psychology at the University of California and author of "Why We Sleep?", has developed an effective, five-step, scientifically supported plan to help improve sleep quality and restore a restful night's rest.
- Designate your bed for sleeping only.
Start by making your bed a place for sleeping and intimacy only, and avoid using it for any other activity such as watching TV or browsing your phone.
Walker explains that this concept, known as stimulus control, retrains the brain to associate bed with relaxation rather than mental stimulation.
- Stick to a regular sleep schedule.
Set your bedtime and wake-up times every day, even on weekends.
Walker says regular sleep promotes a circadian rhythm, helping you fall asleep easier and wake up with more energy.
- Stop caffeine after lunch.
Caffeine stays in the body for up to 10 hours, disrupting deep sleep.
Walker advises against drinking coffee or stimulant beverages after 2 or 3 p.m.
He also warns against using alcohol as a sedative, as it disrupts sleep and increases the risk of insomnia.
- Practice relaxation rituals at night.
Set aside an hour before bed to relax and stay away from electronic devices. You can practice meditation, breathing exercises, or turn off half the lights in the room to simulate sunset.
It's best to use dim lighting or dimmer switches to help your body and mind gradually calm down.
- Sleep from 7 to 9 hours
Scientific studies recommend getting between 7 and 9 hours of sleep each night to boost brain, immune, and emotional health.
Walker warns that sleeping less than 6 hours a day is linked to an increased risk of heart disease, metabolic disorders, and poor mental performance.
