Moment 112 - Want to sleep better? Listen to this: Matthew Walker

Most people sleep in an ambient bedroom temperature that is too high. You need to aim for a bedroom temperature of about 18/18.5 ºC, around about 65-68 ºF.

Reading for an hour on an iPad just before bed relative to just reading a book in dim light— Firstly, it delayed the time with which people fell asleep ... Second, it reduced the total amount of sleep that they had. Third, it decreased a sleep-related hormone called, melatonin. It delayed the release of that melatonin, and it reduced the amount of melatonin.

Alcohol is not a sleep aid. Many people use it as a sleep aid; it is not your friend. Alcohol, again, is a sedative, so it knocks you out. The second is that it fragments your sleep.

In the last hour before bed, try this experiment ... Dim down half of the lights or switch off half the lights, or even a three-quarters of the lights, in your home in the last hour before bed.

The first thing is regularity. Go to bed at the same time and wake up at the same time, no matter whether it's the weekday or the weekend.

If you really must take your phone into your bedroom, you can only use it standing up.