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

This episode addresses common concerns regarding sleep quality and offers practical tips for improvement. The speakers begin by discussing the impact of sound, highlighting that if someone is accustomed to falling asleep with background noise like a radio or podcast, it’s generally fine as long as it’s not overly stimulating.

They recommend white noise machines to mask disruptive sounds, suggesting adaptive models that respond to noisy disturbances. A significant part of sleep quality is rooted in temperature control, with advice to maintain a cooler environment (60 to 67 degrees Fahrenheit) to enhance sleep. The speakers propose gradually adjusting room temperature to find the optimal comfort level.

Bathing habits are also examined; taking a hot shower or bath should ideally occur about 1.5 hours before bed to allow body temperature to naturally drop for better sleep onset. Finally, they discuss the challenge of late-night hunger and suggest easy pre-sleep snacks, which should ideally consist of a mix of complex carbohydrates and lean proteins, such as cereal with milk or nuts with yogurt, to avoid sleep disruption due to hunger.