While sleep often evades us when we need it most, improving sleep hygiene can make a noticeable difference.
Sleep hygiene essentially refers to a routine made up of regular steps that signal to the brain it's time to wind down.
Dr Rachel Barr, a neuroscientist, recently described in detail what some of these steps might look like.
In a recent clip, she explained that room temperature, stimulus control, and consistency are all pivotal components.
Bedtime hygiene is the key to better sleep
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“Sleep is my field of research,” the neuroscientist told her viewers. “Number one is to keep your room nice and cool - around 16 to 19 degrees Celsius.
“That’s a bit cooler than you might expect, but the brain has some delicate chemistry and rhythms it needs to go through, and it needs that cool temperature to do so.
“You can still pile on the blankets and wear your nice big fleecy pyjamas, because the body can regulate its temperature as long as the air outside is nice and cool.”
The second tip involves practising stimulus control, a method that makes the bed a stronger cue for sleeping while breaking its association with unhelpful activities.
“This is a form of cognitive behavioural therapy often used to treat insomniacs," explained the neuroscientist.
“It’s where you strengthen the connection between bed and sleep by only using your bed for sleeping.
“A bit of light reading from a physical book is okay, too. But TV, phones, and arguments with your spouse - try to keep those things outside the bedroom, or at least out of the bed.”
The NHS also adds that you should not lie on your bed unless you intend to sleep.
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Five hacks can help you sleep more easily GETTYThe third factor on Rachel's list is a regular sleep schedule to help maintain the body's internal clock.
She explained: “Aim for consistent wake-up and sleep times. The brain is like a little retired person - it really needs a predictable routine to thrive. It needs to know roughly when to release melatonin, the sleep hormone, or give us a jolt of cortisol to wake us up.
“For shift workers, try to make yourself a bedtime playbook—have one routine for day shifts and another for night shifts.
“Think of your routine in terms of time intervals between meals and going to bed. That way, your brain still has some kind of familiar rhythm to follow, even if it’s a little off-tempo.”
