According to the National Health Service, an estimated third of people suffer regularly from difficulty sleeping. Matthew Walker, professor of neuroscience and psychology at the University of California, Berkeley, has suggested five tips for those sufferers. His first tip is to go to bed and wake up at the same time every night, including weekends. This routine can help reduce the risk of heart disease. The second is to avoid using phones or television before bed since they lower melatonin levels. The third tip is to keep your room cool. For good sleep, your brain and body need to drop their core temperature by two or three degrees. Fourth is avoiding alcohol and caffeine before bed and fifth is to not stay in bed awake. If you can’t sleep, don’t stay in bed. Go into another room and read a book in dim lighting to become sleepy again.