In the next few months, almost everything that lives in nature will go into ‘’sleep mode’’ to refuel before next spring. For us humans, sleep becomes even more important at this time of year, says sleep expert Dr. Michael Breus (PhD).

Here are some tips from Dr. Breus to help you optimize your sleep.

• We should aim for eight to nine hours of sleep per night. A single night with shortened sleep could decrease our cognitive abilities by up to 30 per cent.
• If you think losing weight is all about being active and eating well, think again, because lack of sleep will often cause weight retention.
• Think you are too busy to take time to sleep well? It’s worth knowing that cutting back on your hours of sleep would be a bit like swallowing three bottles of beer just before starting your work day and thinking you can make good decisions!
• A 15-20 minute nap will never replace a good night’s sleep, but can be a great way to replenish your energy.
• Is the 8-hour sleep theory as important as it is said to be? What the most recent studies on sleep tell us is that the quality of sleep is as important as the quantity.

And to enjoy a good quality of sleep, here is what Dr. Breus recommends.

• Aim to go to sleep at around 10 p.m.
• During the two hours before, avoid stimulating activities like eating or spending time in front of a screen. Instead, choose activities that will calm you down.
• Dim the lights.
• Take a contemplative walk.
• Listen to relaxing music.

To your health and sweet dreams! Jessica et Bruno

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