Matthew Walker, a sleep researcher and author of 'Why We Sleep', and Chris Winter, a sleep doctor, dive into the world of bedtime rituals. They discuss effective techniques like mental imagery over counting for easing into slumber. The duo tackles the benefits and drawbacks of melatonin and sleep medications, emphasizing mental preparation and calming routines. They also share tips for establishing toddler sleep habits, highlighting the importance of consistent bedtimes and creating a soothing environment for children.
Mental imagery like taking a pleasant walk can calm the mind and induce sleep effectively.
Relaxation and meditation apps can train the mind to focus and improve sleep quality.
Deep dives
Sleep Rituals: Finding Ways to Fall Asleep
Counting sheep is not an effective way to fall asleep, according to sleep research. Mental imagery, such as taking a pleasant walk in one's mind, can hasten the onset of sleep. Relaxation and meditation apps can be helpful in settling the mind and promoting sleep. The efficacy of melatonin supplements is inconclusive, but it can assist with sleep timing, especially during jet lag. Over-the-counter sleep aids are not recommended for better sleep, as they often do not add significant sleep time or improve performance the next day. Setting clear expectations and using strategies to encourage toddlers to stay in bed can help with their sleep habits. Maintaining a cool temperature in the bedroom and using socks to warm the extremities can aid in initiating and maintaining deep sleep.
The Science Behind Sleep Rituals
Science suggests that mental imagery, like taking a pleasant walk, can help calm the mind and induce sleep. Relaxation and meditation apps can train the mind to focus and clear away distractions for better sleep. Melatonin supplements can assist with sleep timing, especially when dealing with jet lag. While the effectiveness of over-the-counter sleep aids is debatable, setting clear expectations and using creative strategies can help toddlers stay in bed. Maintaining a cool sleep environment and using socks to warm the extremities can facilitate the initiation and maintenance of deep sleep.
Tips for Better Sleep
Counting sheep is not an effective way to fall asleep, while mental imagery like taking a pleasant walk can help induce sleep. Utilizing relaxation and meditation apps can train the mind and improve sleep quality. Melatonin supplements can aid with sleep timing, although their impact on quantity and quality of sleep is inconclusive. Over-the-counter sleep aids may not significantly contribute to better sleep. Encouraging toddlers to stay in bed through clear expectations and inventive strategies can promote better sleep habits. Creating a cool sleep environment and wearing socks to warm the extremities can facilitate deep sleep.
How do you get a good night's sleep? Many of us have routines we use to try to reach that blissful state of slumber — from meditation to melatonin to putting on a pair of socks. Sleep scientists weigh in on which sleep rituals actually work.
