How can I improve my sleep quality?

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To improve your sleep quality, consider integrating the following suggestions from and his guests on the :

  1. Utilize cognitive behavioral therapy for better sleep hygiene which includes maintaining consistent sleep and wake-up times, and reducing screen usage before bedtime to avoid blue light exposure 1.

  2. Establish a bedtime routine and allow time to wind down, simulating a gradual "landing" into sleep 2.

  3. Optimize your bedroom environment by keeping it cool and clean. Wash sheets at least weekly and consider removing pets from the bedroom to minimize allergens 3.

    Better Sleep

    Andrew and Craig discuss the importance of cognitive behavioral therapy for better sleep hygiene, avoiding screens before bedtime, and regulating body temperature through warm baths and cooler environments.

    Huberman Lab

    Dr. Craig Heller: Using Temperature for Performance, Brain & Body Health | Huberman Lab Podcast #40
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  4. Limit fluid intake before bed to prevent waking up in the night and ensure your last meal is not too close to your bedtime 4.

  5. Explore non-sleep deep rest (NSDR) or yoga nidra practices during the day to improve relaxation skills, which can be helpful if you wake up during the night 4.

  6. Be mindful of caffeine intake, especially in the latter part of the day, as it can disrupt sleep onset and quality 5.

  7. Consider the timing and intensity of exercise, since vigorous evening workouts can delay your body's natural desire to sleep 5.

  8. Think twice about napping, and if you do nap, avoid doing it too long or too late in the day as it can interfere with nighttime sleep 5.

These tips blend behavioral changes with environmental modifications to create optimal conditions for restful sleep. Always individualize your approach to accommodate your specific needs and consult a healthcare provider if sleep issues persist.