Dr. Matt Walker

And only return to bed when you are sleepy.

And there is no time limit for that.

I don't want you to come back after half an hour when you are still awake and not feeling sleepy enough.

Why?

Because you're going to get back into bed and be in the same problem again.

And gradually, if you do this, and it's hard to do it, you will relearn the association that you had, I'm sure, as a child, which is that your bed is this place of sleepiness.

Because often people will be saying, I feel so tired in the evening.

And then they get into bed and they say, but now I can't fall asleep at all.

And I don't understand it.

In part, it's because of that learned association.

So that would be the fourth tip.

The fifth tip makes me even more unpopular as a personality and character, which is try to be mindful of your alcohol and caffeine.

Now, in a subsequent episode, we'll go into great detail as to how caffeine works, its mechanisms, why it is sleep disruptive, and why, in fact, I've even perhaps changed my mind on caffeine and its benefits.

But it also does have significant detriments to your sleep.

So the rule of thumb here would be

Try to cut yourself off from caffeine probably at least 10 or so hours before you expect to go to bed.

And you can just calculate back, calculate that.

And try to limit it.

So the dose and the timing make the poison.

Cut yourself off after maybe two or three cups of coffee.