Experts point out 7 tips to help you sleep well

The quality of your sleep is not only determined by the moment you lie down in bed, but also begins with habits from many hours before. Neurology and sleep medicine experts have pointed out “golden” rules to reset circadian rhythm.

Many of us have spent our youth with sleepless nights or chaotic schedules. However, as adults, prioritizing sleep becomes more important than ever. Here are 7 tips summarized by sleep specialists across the United States:

Maintain a regular bedtime

This is a basic rule but is often overlooked. Dr. Jose Puangco, a sleep medicine specialist at Hoag Health System (California), explains: “The most effective way to fall asleep faster is to support the body’s natural sleep rhythm. This starts with consistency in bedtime every day, including weekends.”

Don’t oversleep

There’s a little-known fact: Waking up time is even more important than bedtime. Dr. Meredith Broderick, a Seattle-based neurologist, says your waking time is the “anchor” for your circadian rhythm.

She advises that after waking up, prioritize exposure to sunlight early. This helps the brain understand that day has begun, so sleeping at night will happen more naturally. In particular, don’t try to “catch up on sleep” after a sleepless night, as this will only make restlessness the next night worse.

Cut back on caffeine after noon

Many people have the habit of drinking coffee or energy drinks at 3pm to combat drowsiness at the end of the working day.

However, Dr. B. Stephen Sanders (Florida) warns: “Caffeine lasts in the body longer than you think with a half-life of about 6-8 hours. That afternoon cup of coffee is definitely still in the system when you are trying to fall asleep.”

Do not use alcohol to “soothe to sleep”

Using alcoholic beverages as a sleeping pill is a common mistake. Dr. Puangco notes that while alcohol helps you fall asleep initially, it destroys the deep, restorative stages of sleep at the end of the night. Alcohol disrupts sleep and often causes awakening around 2-4 am.

Stay away from electronic devices

Blue light from phones and tablets inhibits melatonin and keeps the brain alert. Dr. Aman Saini (New York) said that even blue light blocking glasses cannot completely solve the problem if the content you are watching is too stimulating to the brain.

Experts recommend stopping device use 30-60 minutes before bed. If you wake up in the middle of the night, absolutely do not pick up your phone. Instead, do “boring” things in dim light like reading a dry book, listening to soft music, or knitting.

“Clean up” your mind

Instead of working or solving problems before bed, Dr. Broderick suggests a clever method called a “Brain Dump”: Write down everything you’re worried about along with a next step to do another day. This action helps reduce “mind loops”, helping the brain relax.

Set up the ideal space

The bedroom should be kept cool, dark and quiet. Dr. Angela Holliday Bell, a sleep expert in Chicago, says the ideal temperature is between 16 and 20 degrees Celsius.

She also recommends using breathable cotton bedding. This material helps regulate body temperature, preventing heat accumulation on the skin, helping you easily fall asleep and maintain deep sleep throughout the night.