These factors are according to DR Matthew Walker (Professor of Neuroscience and Director of Sleep and Neuro-imaging Laboratory) He has published over 100 scientific research studies and been the guest on many podcasts.
1. ?Darkness – A darker room allows for the faster release of the hormone melatonin. Having this hormone in our system enhances our sleep cycle. Dimming lights in living areas an hour before bed can start this process of melatonin release.
2.? Temperature – roughly 18’C is optimal to drop the core temperature to initiate good sleep patterns. If the temperature is too high it can take longer to drop the body temp and thus longer to fall asleep.
3.? Don’t lay in bed awake – the more time you spend in bed awake the more your brain associates that time not for sleeping. Avoiding work task and emails etc are important habits to lessen that association.
4.?? Alcohol – Will fragment your sleep and make you more vulnerable to awakenings through the night lessening your quality of sleep.
5.☕️ Caffeine – is a stimulant, leading to increase brain activity. The half life of caffeine is 6-7 hours and the quarter life is 12 hours. Meaning that we should be limiting our caffeine intake by midday as it can affect your sleep in the hours before midnight.