5 Ways To Fix Your Sleep Now!

Matthew Walker, a professor of neuroscience and psychology at U.C. Berkeley and the founder of the Center for Human Sleep Science, is a global authority on the science of sleep. His bestselling book "Why We Sleep" and TED talk “Sleep Is Your Superpower” have illuminated the vital role of sleep in our lives.

In his online masterclass, Walker makes complex sleep science both fascinating and actionable. Through memorable analogies and evidence-based tips, he offers insights into how we can optimize sleep for better health and well-being.

While You Rest Your Brain Is Working!

Sleep is far from passive; your brain is hard at work:

Problem-Solving and Creativity: Non-REM sleep allows your brain to consolidate information and discover unexpected patterns, creating novel solutions to problems.

Memory Consolidation: During non-REM sleep, the brain organizes and stores new information by comparing it to existing knowledge, like hitting a “save button” for memories. This process frees up short-term storage, moving essential memories into long-term storage.

Emotional Healing: REM sleep helps process emotional distress. By "soothing emotional wounds," it ensures you wake up feeling less burdened by the previous day’s challenges.

Interesting Facts

• Chronotype Genetics: Whether you're a morning person or a night owl isn't a choice—it’s in your DNA.
• Immune Superpowers: As you sleep, immune cells work like secret agents, eliminating harmful cells and bolstering your defenses.
• Perception Impacts: Sleep deprivation impairs emotional recognition, making it harder to interpret others' facial expressions accurately.

Tips for Better Sleep

Walker offers science-backed strategies to improve sleep quality. Here are his core tips, along with additional guidance for creating the ultimate sleep sanctuary:

1. Darkness: Reduce lighting an hour before bed. This tells your brain it’s time to wind down and encourages melatonin production. Aim to create complete darkness while sleeping, though a sleep mask, room darkening blinds and covering light sources such as bedside clocks.
2. Cool for Comfort: The ideal sleeping temperature is around 67°F (19°C). Cooler environments signal your body to prepare for sleep.
3. Soundproofing: Use earplugs or a white noise machine to drown out disruptions, soothe your mind and mask sharp interruptions.
4. No Screens: Keep screens out of the bedroom and limit use in the 3 hours before sleep. Blue light from devices interferes with melatonin production, disrupting your sleep cycle.
5. Morning Light Exposure: Start your day by soaking in natural light. Even on cloudy mornings, outdoor light is brighter than artificial indoor light and helps to regulate your internal clock.

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By combining Walker’s science-backed tips with a focus on creating the right environment—dark, silent, and calming—you can transform your sleep quality and, ultimately, your health. With these adjustments, you’ll wake up more energized, focused, and ready to face the day.

Sweet dreams!