Sleep Well

29 Apr

**10 Practical Tips from Today’s Leading Sleep Experts**

When I was sixteen, like many of us, I struggled with anxiety and depression.
Most nights, I felt so anxious about sleep that I would lie in bed watching TV until three in the morning, frustrated, exhausted, and unsure what to do.
One night, I pulled a random book off the shelf and opened it to a page on slow, mindful breathing.
I tried it, and for the first time in months, I fell asleep within minutes.
That simple moment changed my relationship with sleep forever.

Later, I realised improving sleep is one of the simplest, most powerful ways to change how you feel, mentally, emotionally, and physically.
Good sleep is foundational for energy, resilience, focus, and long-term health.
You don’t need complicated routines to sleep better.
Small, steady changes to your lifestyle can make a real difference.

Drawing on insights from some of the world’s top sleep experts, including Matthew Walker, Andrew Huberman, Ellen Vora, Michael Breus, Satchin Panda, and others, here are ten simple, practical strategies you can start to improve the number one fundamental element for wellbeing, today.

1. Get Morning Sunlight

(Andrew Huberman, Satchin Panda, Russell Foster)
Step outside within an hour of waking for five to ten minutes of natural light exposure, without sunglasses if possible.

Why it matters: Morning light resets your internal clock, helping you feel more awake during the day and naturally sleepy at night.
Learn more: Huberman's Toolkit for Sleep

2. Dim the Lights at Night

(Andrew Huberman, Ellen Vora, Russell Foster)
In the evening, lower the brightness of your lights. Use lamps, dimmers, or even candles instead of strong overhead lighting.

Why it matters: Darkness signals your brain to start producing melatonin, the hormone that helps you fall asleep.
More detail: Dr. Ellen Vora on Light and Sleep

3. Create a Simple Wind-Down Routine

(Ellen Vora, Matthew Walker, Michael Breus)
Start a calming ritual thirty to sixty minutes before bed — reading, stretching, journaling, or simply slowing down.

Why it matters: A regular wind-down helps your nervous system transition out of the "doing" mode and prepares your body and mind for sleep.
See: Why We Sleep by Matthew Walker

4. Honour Your Chronotype

(Michael Breus)
Pay attention to whether you feel more alert in the morning or evening, and work with your natural tendencies when possible.

Why it matters: Fighting your natural rhythm puts unnecessary strain on your body and mind.
Explore more: The Power of When by Michael Breus

5. Cut Caffeine by Early Afternoon

(Matthew Walker, Andrew Huberman)
Aim to have your last coffee or caffeinated tea by 12pm at the latest.

Why it matters: Even if you fall asleep after drinking coffee, caffeine can quietly disrupt the quality of your sleep.
Learn more: Why We Sleep – Chapter on Caffeine

6. Keep a Consistent Sleep-Wake Schedule

(All Experts Agree)
Try to go to sleep and wake up at around the same times every day, including weekends.

Why it matters: A consistent rhythm strengthens your body’s internal clock.
Backed by: Huberman Sleep Toolkit

7. Eat and Move on a Regular Schedule

(Satchin Panda)
Keep your meals and movement on a predictable daily rhythm, ideally eating within a ten to twelve-hour window.

Why it matters: Regularity supports your circadian system, which impacts sleep, energy, and health.
Explore: The Circadian Code by Satchin Panda

8. Cool Your Environment

(Matthew Walker, Andrew Huberman)
Sleep in a cool room, around 18 degrees Celsius if possible. A warm shower an hour before bed also helps by cooling your core body temp afterward.

Why it matters: A drop in body temperature helps initiate and maintain deep sleep.
Details: Matthew Walker on Temperature & Sleep

9. Manage Daily Stress

(Ellen Vora, Andrew Huberman)
Build in small practices throughout the day to manage stress, even two to five minutes of mindful breathing or journaling helps.

Why it matters: Unprocessed stress often surfaces at night.
Read: Dr. Ellen Vora’s Approach

10. Practice Calm Breathing Before Bed

(Andrew Huberman)
Spend a few minutes practicing slow breathing before sleep.

One simple method: Lie down and breathe gentle, deep belly, slow breathes with an extended out breath until your body is fully relaxed.

Why it matters: Slow exhalations activate the parasympathetic nervous system, which supports rest and recovery.
Learn more: Huberman on Breathing

Final Thoughts

There is no need to chase perfection when it comes to sleep.
Small, consistent actions, done daily, create the greatest impact over time.

You don’t need to do all ten of these things right away.
Start with one or two. See how they feel. Build from there.
Sleep is the number one element for improving all levels of wellbeing.