> What I've Learned. HOW to Get More Quality Sleep | (Science of Sleep Pt 2). YouTube, <https://www.youtube.com/watch?v=q9q3hfsPYpM>. Accessed 16 Aug. 2021. # HOW to get more quality sleep | (Science of Sleep Pt 2) > We all know that we should get more sleep, but we get stuck on the "how." Here we look at how to get more quality sleep with some basic yet powerful techniques based on how your body works. - Sleep deprivation causes similar symptoms to drunkenness - We should strive to fall asleep just a few hours after the sun goes down, generally around 10pm - Adenosin buildup during the day develops a sleep pressure - Melatonin secretion at night creates a sleep window - If both are in alignment, you drift off to sleep; otherwise, you miss your chance and a second wind of energy will hold you awake until 2am - Kulreet Chaudhary: "If your body is chronically deprived of the regenerative sleep between 10pm and 2am, then you may still feel fatigued when you wake up in the morning" - Reset your biological clock by getting sun between 6am and 8am; it also decreases cortisol during the day - Cognitive Behavioral Therapy for Insomnia (sleep routine therapy) is better than medication - Blue light sensitive cells in our eyes are among the biggest regulators of our biological clocks - Looking at a bright blue light triggers the body to secrete more day time hormones such as cortisol and less melatonin - Stop looking at screens at least one hour before going to bed - Your bedroom should be as dark as possible; your skin is also sensitive to light - The optimal temperature for sleep is around 16°C to 20°C - You can therefore take a cool shower or bath, or a warm bath, before sleep - Sleep is like a dimmer switch; it is normal to feel groggy in the morning - Clock-watching is detrimental to good sleep: try and practice some form of meditation in bed - Spine integrity affects sleep quality; some yoga or stretching can help, and sleeping on the side may be the best choice for brain waste cleanup