ABSTRACT
This chapter explores what are the essential aspects of the behavioural approach to good sleep management. It begins by highlighting sleep calculation times. It then focuses a great deal on behavioural routines which shape neurotransmitter cascades. Body and environmental temperature is then discussed, before focusing on noise and whether white noise, external noise or other noise helps or hinders sleep. After this the power of light is re-looked at for aspects that help (light at the right time) and those that are unhelpful, indeed damaging. The latter demonstrates new research which shows higher levels of tau in those exposed to even relatively low levels of light at night, with their eyes shut. Then the ideas of new research on napping, and weekend catch ups are looked at. Finally, and most importantly, exercise is discussed as an essential part of any person’s routine for its assistance with glymphatic clearance in the daytime.
