Life Kit Do This Today To Sleep Well Tonight
31 snips
Apr 29, 2019 
Matthew Walker is a renowned sleep researcher at UC Berkeley and the author of *Why We Sleep*. He dives into essential habits that can transform your sleep quality. Walker emphasizes the power of morning light exposure and the need to cut caffeine by midday. He explains how exercise can significantly improve sleep depth while warning against late-night workouts. Alcohol, he notes, may make you drowsy but disrupts deep sleep. Lastly, he urges listeners to banish screens from the bedroom to create a peaceful pre-sleep environment.
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Morning Daylight Exposure
- Start your day with natural light, preferably by going outside.
- Daylight suppresses melatonin, signaling your body that it's daytime and time to wake up.
Caffeine Consumption
- Limit caffeine intake by late morning.
- Caffeine blocks adenosine, the sleepiness chemical, and can impact deep sleep even if you fall asleep easily.
Exercise and Sleep
- Exercise regularly for better sleep.
- Physical activity reduces anxiety and promotes tiredness, but avoid exercising too close to bedtime.
