Top Sleep Tips from a Sleep Scientist
1. If you can't sleep, get out of bed.
2. You can't make up for a sleep debt.
3. Caffeine alters sleep, even if you don't realize it
Many people believe that caffeine has no affect on their body; that they're able to have a post-dinner espresso and slice of chocolate cake and still have a good night's sleep.
The truth: just because you're able to fall asleep after ingesting caffeine doesn't mean that you're getting the regenerative sleep that your brain and body require. "The depth of the sleep that you have when caffeine is swilling around within the brain is not going to be as deep anymore," says Walker.
You may wake up the next morning tired and groggy, never realizing that it was that cup of coffee last night that left you feeling underslept.
4. Alcohol limits the ability to get a good night's sleep
You may think that a glass of Merlot or a glass of scotch helps you sleep, but in reality it's harming you. Walker says that there are three reasons why: