Best Moment: The One Thing You Should Never Do Before Bed: Dr Cheri Mah

Uh Someone that tells myself that I sleep with something playing. For s I I grew up with a radio in my room, so when I'm as an adult now, I'm always looking to play something as I fall asleep. Is that gonna hurt my sleep quality? I would say if you're accustomed to this, I would say that's fine to continue to do so. I am not a fan of having the T V on and having the bright light exposed um to you in that hour before bedtime because it also can just be very psychologically stimulating. But if like you said it's a radio or it's a podcast that you feel is helping you relax Then I'm a fan of it. Do you think going over here will help people relax?

At night. It might help you at least think about your sleep a bit more and challenge you to do maybe one one change tonight. Okay, so I've got Sound down. You are a fan of the white white noise machines. I am, because sometimes there's external noises like a garbage truck or construction that you're not always able to control. So if you can at least mask over it temporarily, that can sometimes be helpful to keep individuals more asleep during the night time. And there's even some now that are adaptive. So if the door slams, then the volume temporarily increases and then will decrease. So there's almost these smart white noise machines that are that are coming out on the market. So that's from a noise standpoint, and earplugs are gonna be helpful if you're traveling. When you're at home, you can obviously use those to dampen down any external noise.

from a from a temperature standpoint, you want it to be cool. I think this is an area that a lot of people can benefit from because they often sleep in much warmer temperatures than what we know is probably more conducive to sleep, which is cooler. Sixty to sixty seven degrees has been shown to help individuals stay asleep and fall asleep. That may be frigidly cold for some, but you have to find the temperature that's right for you. I would say decrease your temperature by say one degree or two degrees every couple of days and then you can find the temperature that works well for you. And there's even technology now where there's mattress covers that can help you regulate temperature. From Much cooler to warmer. So if there's differences in bed partners, that's a way that you can actually accommodate both of their preferences. So that's about sixteen to twenty degrees Celsius.

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