Common and Not-So-Common Sleep Tips for a Great Night’s Rest
Getting a good night's sleep is essential for our overall well-being, yet many of us struggle with it. Renowned neuroscientist Dr. Andrew Huberman has shared various tips to help optimise sleep, some of which are well-known, while others might surprise you. Let’s explore both the common and the not-so-common recommendations that can lead to a great night’s sleep.
Common Tips: The Basics of Better Sleep
Maintain a Consistent Sleep Schedule: One of the most widely recognised tips for better sleep is to go to bed and wake up at the same time every day, including weekends. This consistency helps regulate your body’s internal clock, making it easier to fall asleep and wake up naturally.
Limit Exposure to Light Before Bed: It's common knowledge that exposure to light, particularly blue light from screens, can interfere with your ability to fall asleep. Huberman suggests dimming lights in your environment at least an hour before bed to signal to your brain that it’s time to wind down. This reduction in light helps increase melatonin production, a hormone that promotes sleep.
Optimize Your Sleep Environment: The bedroom should be a sanctuary for sleep. Huberman recommends keeping your room cool, quiet, and dark to create the perfect sleep environment. Investing in a good mattress and pillow that supports your body can also significantly improve your sleep quality.
Wind Down with Relaxation Techniques: Establishing a pre-sleep routine that helps you relax is a commonly recommended practice. Whether it’s reading, taking a warm bath, or practicing meditation, engaging in calming activities before bed can help signal to your body that it’s time to sleep.
Not-So-Common Tips: Advanced Strategies for Better Sleep
Morning Sunlight Exposure: While it might seem counterintuitive, what you do in the morning can significantly impact your sleep at night. Huberman emphasizes the importance of getting sunlight exposure within the first hour of waking. Specifically, aim to get at least 5 minutes of bright sunlight if it's a clear day, and at least 20 minutes if it's overcast. This sunlight exposure is most effective when done as early as possible and before 10 a.m. It's important to note that viewing sunlight through glass doesn’t count, as the glass blocks the rays that stimulate your brain to stay alert and regulate your circadian rhythm. This early sunlight helps set your body’s internal clock, making it easier to fall asleep later in the evening.
Temperature Regulation Techniques: Beyond just keeping your room cool, Huberman suggests a technique called "thermal dipping." This involves slightly cooling your body’s core temperature before bed, which can be achieved by taking a warm shower or bath 1-2 hours before sleep. As your body cools down afterward, it mimics the natural drop in temperature that occurs during sleep, helping you fall asleep faster.
Limit Caffeine and Alcohol, But Time it Right: It’s common advice to avoid caffeine and alcohol close to bedtime. However, Huberman goes further, advising that if you consume caffeine, it should be no later than 8-10 hours before you plan to sleep. Similarly, while alcohol can initially make you feel sleepy, it disrupts the later stages of sleep, so avoiding it in the evening can lead to more restful sleep.
Embrace the Power of Non-Sleep Deep Rest (NSDR): One of the less conventional tips Huberman shares is the practice of NSDR, which includes techniques like Yoga Nidra or deep breathing exercises. These practices help relax the body and mind, making it easier to transition into sleep. They can also be used during the day to recharge, thereby improving your sleep at night.
The Importance of Regular Exercise—But Not Too Late: While exercising regularly is known to improve sleep, Huberman cautions against vigorous activity too close to bedtime. Instead, he recommends finishing intense workouts at least 4-6 hours before bed to avoid increasing body temperature and adrenaline levels, which can interfere with sleep.
Incorporating these common and not-so-common sleep strategies can help you achieve a better night’s sleep and improve your overall health. Remember, the key to successful sleep is consistency and finding the right combination of practices that work best for you. You can check out more information that can optimise your wellbeing at Huberman Labs.
