What are practical tips for better sleep?

To improve sleep quality, Andrew Huberman and other experts on the Huberman Lab suggest several practical tips:

1. Temperature Control: Lowering the temperature in your sleeping environment to around 67°F (19°C) can help improve sleep onset and quality. If you tend to wake up feeling too warm, try keeping the room cool and using lighter bedding 1 2.

2. Regular Schedule: Maintain a consistent sleep schedule by going to bed and waking up at the same time every day, including weekends. This regularity can greatly improve both the quality and quantity of sleep 3 4.

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     2

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     3

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     4

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     6

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3. Wind Down Routine: Develop a calming pre-sleep routine, such as meditation or light stretching, to help your body transition into sleep mode. Avoid engaging in stimulating activities close to bedtime 5 6.

4. Limited Light Exposure: Reduce light exposure in the hour before bed. Dim your lights significantly to help increase melatonin production, which aids in sleep onset 2.

5. Avoiding Caffeine and Alcohol: Cut off caffeine at least 10 hours before bed and limit alcohol intake, as both can disrupt your sleep patterns 1.

6. Handling Bad Nights: If you experience a poor night of sleep, resist the urge to sleep in or go to bed earlier the next day. Maintain your regular schedule to reset your internal clock 3.

Implementing these tips can help create an optimal sleep environment and improve sleep quality over time.