Sleep Tip Number One - Consistency
You want to be as consistent as you possibly can with your bedtime, but also your wake time. So if it's all over the place, it really makes it tough for your body to know when it's time to go to sleep and when it's time to wake up.

Consistency with sleep and wake times is crucial because it helps regulate your body's circadian rhythm. This is your body's natural internal clock that tells you when it's time to be awake and when it's time to sleep.

When you keep a consistent sleep schedule, you train your body to know when to expect sleep and wakefulness. This makes it easier to fall asleep at night and wake up feeling refreshed in the morning.

Sleep Tip Number Two - Caffeine
Number two is you want to limit your caffeine intake. You don't want to drink any coffee or caffeine within 10 to 12 hours of your desired bedtime. And certain cases can make it really difficult for people to fall asleep.

Caffeine is a stimulant that can disrupt your sleep cycle, especially if consumed close to bedtime. This is because caffeine blocks the action of adenosine, a chemical in your body that promotes sleep. When you consume caffeine, it can make it harder to fall asleep and also reduce the quality of your sleep.

To get the most restful sleep, it's recommended to avoid caffeine in the evening and opt for decaf alternatives instead.

Sleep Tip Number Three - Screen Time
Number three is limiting screen time in the evenings. This is key, because that short-wavelength blue light will actually suppress melatonin production.

Melatonin is that hormone that tells your body it's time to go to sleep. It can suppress production by up to 50%, even just one hour of screen time and it can delay that peak or that spike by up to 5 hours. That makes it really difficult to both fall asleep.

And then also it can be tough to stay asleep. In addition to limiting screen time, it's important to create a relaxing bedtime routine to help signal to your body that it's time to wind down.

Sleep Tip Number Four - Light
The fourth top tip is to avoid bright light, especially between the hours of 10 p.m. to 4 a.m. So if you do have a situation where you wake up in the middle of the night, one thing that is suggested is getting out of bed.

So don't stay in bed and kind of ruminate or associate being awake with laying in bed. You want to get up and get out of bed.

Some great things you could do would be read a book by candlelight, listen to non-sleep deep rest script or do a yoga nidra. There are a bunch of cool tools right online where you can really just calm the nervous system down and get your body back into that state for optimal sleep.

Wrapping up Dr. Matt's Sleep Tips
In conclusion, getting a good night's sleep is essential for overall health and well-being. By implementing these four tips for sleeping well - maintaining consistent sleep and wake times, limiting caffeine intake, reducing screen time before bed, and avoiding bright light exposure - you can improve the quality and duration of your sleep.