The World’s No.1 Sleep Expert, Matthew Walker, reveals the 6 Sleep Hacks You NEED:

Sleep Hack #5

PLEASE TURN ON YOUR SPEAKER

Welcome to the next chapter of our Master Your Sleep series!

In this segment, we'll explore the key factors disrupting our sleep in today's modern world and share actionable tips to help you achieve the deep, restorative sleep you deserve. From maintaining a consistent sleep schedule to creating a cool, dark sleep environment, these strategies can make a significant difference.

Let’s dive in and discover how to optimize your sleep for better health and performance.

▶️ Tap here to play the video.

Prefer reading? Check out the transcript below:

Matthew Walker: My question is what are the things that in modern society are standing in the way of sleep? We've touched on some of them loosely, but what are the big, obvious things?

What are the very actionable things we could do straight away to improve our chances of having that healthy, deep sleep that we need to be optimal in every regard of our health and performance?

So far, we've discussed five standard tips, what we call sort of sleep hygiene, that you can do, and then I'll come on to maybe just some unconventional tips that we've sort of touched on. We've spoken about many of these. The first thing I would recommend people do, and this is why when some people say, "What about this new sleep supplement or this natural sleep medication? It’s 40 quid for this bottle; I'm going to give it a try," I would say try these tried and true things first before you spend your money on supplements.

The first thing is regularity. Go to bed at the same time and wake up at the same time, no matter whether it's the weekday or the weekend. Your brain expects regularity; it thrives best in the conditions of regularity. When you give it regularity, you can improve the quantity and quality of your sleep.

The second thing is to get some darkness at night. As I said, we don't get enough darkness in the modern world. The suggestion would be, in the last hour before bed, to try this experiment: for everyone listening, for the next week, dim down half of the lights or switch off three-quarters of the lights in your home in the last hour before bed. I'm not suggesting being unsafe and walking around in the darkness in the last hour; just dim or switch off half of the lights. You will be surprised at how sleepy that darkness will make you feel, and it's also an incredible behavioral trigger to signal to your brain that it is time for sleep.

The third tip is temperature. Most people sleep in an ambient bedroom temperature that is too high. You need to aim for a bedroom temperature of about 18 to 18.5 degrees Celsius, around about 65 to 68 degrees Fahrenheit. You need to get cool. You can wear thick socks and have a hot water bottle; that's fine, but the ambient needs to be cold because you need to drop your core body temperature and your brain temperature by about one degree Celsius to fall asleep and stay asleep. It's the reason that you will always find it easier to fall asleep in a room that's too cold than too hot. So make your bedroom cold, and make it dark like a cave.

The fourth suggestion would be to walk it out. We've spoken about this: the 30-minute rule. Get up, do something different, or meditate; don't lie in bed awake for too long.

The final two things we've spoken about are caffeine and alcohol. Let me just say, as a kind of headline, alcohol is not a sleep aid. Many people use it as a sleep aid, but it is not your friend.

Alcohol is a sedative, so it knocks you out. It also fragments your sleep, so you wake up with sleep littered with all of these small awakenings, most of which you don't remember because they're too brief, but it makes for miserable, lousy quality sleep. Alcohol is also very good at blocking your REM sleep, or your dream sleep, which we know is critical for many functions. So alcohol is not your friend.

Be sure to tune in tomorrow for our final tip, and key takeaways!

Sleep Better. Feel Better. Bee Better.

What people are saying about us...

All products (except Gummies) have under the legal amount of 0.3% THC per container.

Beezy Beez Gummies have ND-THC (non-detectable levels of THC).

© Copyright Beezy Beez Honey a Natural Organix LLC Company. All right reserved.

2674 Gerritsen Ave, Brooklyn, NY 11229

These statements have not been evaluated by the Food & Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.