Summary of "6 tips for better sleep | Sleeping with Science, a TED series"

Tips for Better Sleep:

Regularity:
- Go to bed and wake up at the same time every day.
- Consider using a "to-bed" alarm to establish a consistent sleep schedule.
Temperature:
- Keep your bedroom cool, ideally around 65°F (18°C), to facilitate the drop in core body temperature needed for sleep.
Darkness:
- Create a dark environment in the evening to promote melatonin release.
- Avoid screens in the hour before bed and consider using blackout shades or an eye mask.
Walk It Out:
- If you can't sleep after 25 minutes, get out of bed and do a different activity to break the association of your bed with wakefulness.
- Return to bed only when you feel sleepy.
Limit Alcohol and Caffeine:
- Avoid caffeine in the afternoon and evening, and refrain from going to bed while under the influence of alcohol.
Wind-Down Routine:
- Establish a relaxing pre-sleep routine to help your brain transition into sleep mode, such as disengaging from electronic devices 20-60 minutes before bed.

If experiencing sleep disorders like insomnia or sleep apnea, consult a doctor for appropriate treatment before applying these tips.