Sleep like a pro: Matthew Walker's best tips & nutrients for restful nights

Poor sleep not only reduces our performance, but also increases the risk of illnesses such as heart attacks or depression.

But with simple routines and the right nutrients, sleep quality can be significantly improved. Renowned sleep researcher Prof. Dr. Matthew Walker, author of the bestseller Why We Sleep , has demonstrated through decades of research how crucial sleep is for health, mood, and cognitive performance – and which habits make the difference.

15.07.2025, by URVI®

Important NOTE

This article is for informational purposes only and does not replace professional medical advice. You should always discuss major lifestyle changes with a qualified medical professional first.

Why lack of sleep is so dangerous

According to Walker, anyone who regularly gets less than 7 hours of sleep is already in a state of chronic sleep deficit , even if they think they have gotten used to it [1] .

Walker addresses the following consequences of sleep deprivation:

immune system weakened
Just one night with less than 6 hours of sleep reduces the activity of natural killer cells by up to 70% and significantly increases the risk of infection [1].

Increased risk of cancer
Chronic sleep deprivation weakens the immune defense against cancer cells and is associated with a higher risk of colon, breast and prostate cancer [1] .

Cardiovascular diseases
Persistent lack of sleep increases blood pressure and heart rate, promotes arteriosclerosis and increases the risk of heart attack and stroke [1] .

Hormonal imbalance & weight gain
Lack of sleep unbalances hunger hormones: Ghrelin rises, leptin decreases – this increases appetite, which in the long term promotes obesity [2] .

Emotional instability & mental illness
Lack of sleep increases the reactivity of the amygdala, our "emotional alarm center," by up to 60%. This leads to greater irritability, anxiety, mood swings, and an increased risk of depression [3] .

Memory problems & learning difficulties
Sleep is essential for the consolidation of memories: lack of sleep impairs learning, disrupts the sorting of information and impairs memory [4] .

Sex hormones & libido
In men, chronic sleep deprivation lowers testosterone levels to a level that would otherwise only be reached ten years later – with a measurable decline in libido [1] .

Life hacks for better sleep – from morning to night

Morning

Morning

Sunlight within 30 minutes of waking up:

Natural light synchronizes the body's internal clock and promotes evening melatonin production [5] . Spending at least 10–30 minutes outside or by a window is ideal.

No caffeine for the first 90 minutes:

Early caffeine consumption increases morning cortisol spikes and disrupts the natural pressure to sleep in the evening. It's best to wait at least 90 minutes after waking up before drinking coffee [6] .

During the day

During the day

Moderate exercise:

Exercise improves sleep quality, but intense workouts should be finished at least 3 hours before bedtime [7] .

No caffeine after 2-3 p.m .:

Since caffeine has a half-life of 5–7 hours, Matthew Walker recommends drinking the last cup in the early afternoon at the latest to avoid disturbing deep sleep [1].

Power nap maximum until 3 pm:

Late naps shift sleep pressure and make it difficult to fall asleep in the evening [8] .

Sleep hygiene:

Go to bed and get up at the same time every day – even on weekends – to stabilize your circadian rhythm [1] .

At evening

At evening

No heavy food or alcohol late at night:

Both disrupt sleep architecture; alcohol particularly suppresses REM sleep, which is important for emotional processing [9] .

No screen in the last hour before sleep:

Blue light inhibits melatonin production and delays sleep onset (Harvard Health, 2020).

Dimmed light:

Dim, warm light signals the brain that it is time to release melatonin and promotes sleepiness [10] .

Cool sleeping environment:

The bedroom should be cool to 16–19 °C so that the body temperature can drop by about 1 °C before falling asleep [12] .

Breathing exercises & evening ritual:

Relaxation exercises such as the 4-7-8 breathing technique or meditation reduce cortisol and prepare the body and mind for sleep [13] .

Lavender or calm routines:

Lavender scent improves sleep quality; quiet evening activities such as reading help to end the day in a relaxed manner [14] .

Nutrients that promote better sleep
Nährstoff Wirkung
Melatonin Reguliert den zirkadianen Rhythmus; verkürzt die Einschlafzeit, besonders hilfreich bei Jetlag oder Schichtarbeit [19]
Vitamin D Mangel mit Schlafproblemen assoziiert; ausreichende Versorgung kann die Schlafqualität verbessern [20]
Vitamin B6 Fördert GABA- und Serotoninbildung – beides wirkt beruhigend [1]
L-Theanin Erhöht Alpha-Gehirnwellen, reduziert Stress ohne Tagesmüdigkeit [10]
Glycin Senkt die Körpertemperatur vor dem Einschlafen, fördert Tiefschlafphasen [21]
Lavendel Reduziert Ängste und verbessert die subjektive Schlafqualität [22]
Ashwagandha Kann Cortisol senken, Stress mindern und Einschlaflatenz verkürzen [23]

Final thoughts on good sleep

Even small changes—like more sunlight in the morning, less caffeine in the afternoon, and a relaxing evening routine—can make a big difference, along with targeted nutrients like melatonin, vitamin D, vitamin B6, and L-theanine. With best practices from sleep research and the right micronutrients, you'll lay the foundation for restful sleep, more daytime energy, and long-term health.

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Sources
  1. Walker, M. P. (2017). Why we sleep: Unlocking the power of sleep and dreams. Scribner.
  2. Finan, P. H., Goodin, B. R., & Smith, M. T. (2013). The association of sleep and pain: An update and a path forward. The Journal of Pain, 14(12), 1539–1552. https://doi.org/10.1016/j.jpain.2013.08.007
  3. Walker, M. P. (2009). The role of sleep in cognition and emotion. Annals of the New York Academy of Sciences, 1156(1), 168–197. https://doi.org/10.1111/j.1749-6632.2009.04416.x
  4. Alvaro, P. K., Roberts, R. M., & Harris, J. K. (2013). A systematic review assessing bidirectionality between sleep disturbances, anxiety, and depression. Sleep, 36(7), 1059–1068. https://doi.org/10.5665/sleep.2810
  5. American Psychological Association. (n.d.). Stress and sleep. https://www.apa.org/news/press/releases/stress/2013/sleep
  6. Stickgold, R. (2005). Sleep-dependent memory consolidation. Nature, 437(7063), 1272–1278. https://doi.org/10.1038/nature04286
  7. Walker, M. P., Brakefield, T., Hobson, J. A., & Stickgold, R. (2006). Sleep and the time course of motor skill learning. Neuropsychiatric Disease and Treatment, 2(3), 213–221. https://doi.org/10.2147/nedt.2006.2.3.213
  8. Leng, Y., McEvoy, C. T., Allen, I. E., & Yaffe, K. (2019). Association of sleep-disordered breathing with cognitive function and risk of cognitive impairment: A systematic review and meta-analysis. JAMA Neurology, 76(3), 294–303. https://doi.org/10.1001/jamaneurol.2018.3620
  9. Dijk, D. J., & Czeisler, C. A. (1995). Contribution of the circadian pacemaker and the sleep homeostat to sleep propensity. The Journal of Neuroscience, 15(5), 3526–3538. https://doi.org/10.1523/JNEUROSCI.15-05-03526.1995
  10. Huberman, A. (2022). Sleep toolkit: Tools for optimizing sleep and sleep-wake timing. Huberman Lab Podcast. https://hubermanlab.com
  11. Hirshkowitz, M., Whiton, K., Albert, S. M., Alessi, C., Bruni, O., DonCarlos, L., ... & Adams Hillard, P. J. (2015). National Sleep Foundation’s sleep time duration recommendations: Methodology and results summary. Sleep Health, 1(1), 40–43. https://doi.org/10.1016/j.sleh.2014.12.010
  12. Harvard Health Publishing. (n.d.). Siestas and your heart: Can you nap your way to health?https://www.health.harvard.edu/blog
  13. Van Dongen, H. P. A., & Dinges, D. F. (2005). Sleep, circadian rhythms, and psychomotor vigilance. Clinics in Sports Medicine, 24(2), 237–249. https://doi.org/10.1016/j.csm.2004.12.007
  14. Bikman, B. (2023). How blood sugar spikes affect your sleep. MindBodyGreen. https://www.mindbodygreen.com/articles/how-blood-sugar-spikes-affect-your-sleep
  15. Huberman, A. (2021). What alcohol does to your body, brain & health. Huberman Lab Podcast. https://hubermanlab.com
  16. Inagawa, K., Hiraoka, T., Kohda, T., Yamadera, W., & Takahashi, M. (2006). Subjective effects of glycine ingestion before bedtime on sleep quality. Sleep and Biological Rhythms, 4(1), 75–77. https://doi.org/10.1111/j.1479-8425.2006.00193.x
  17. Mayo Clinic. (n.d.). Relaxation techniques: Try these steps to reduce stress. https://www.mayoclinic.org
  18. Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377–389. https://doi.org/10.1037/0022-3514.84.2.377
  19. Brzezinski, A., Vangel, M. G., Wurtman, R. J., Norrie, G., Zhdanova, I., Ben-Shushan, A., & Ford, I. (2005). Effects of exogenous melatonin on sleep: A meta-analysis. Sleep Medicine Reviews, 9(1), 41–50. https://doi.org/10.1016/j.smrv.2004.06.004
  20. Holick, M. F. (2007). Vitamin D deficiency. The New England Journal of Medicine, 357(3), 266–281. https://doi.org/10.1056/NEJMra070553
  21. Bannai, M., Kawai, N., Ono, K., Nakahara, K., & Murakami, S. (2012). Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes. Frontiers in Neurology, 3, 61. https://doi.org/10.3389/fneur.2012.00061
  22. Woelk, H., & Schläfke, S. (2010). A multi-center, double-blind, randomised study of the lavender oil preparation Silexan in comparison to lorazepam for generalized anxiety disorder. Phytomedicine, 17(2), 94–99. https://doi.org/10.1016/j.phymed.2009.10.006
  23. Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of Ashwagandha root in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine, 34(3), 255–262. https://doi.org/10.4103/0253-7176.106022