Focus on Quality Sleep: Is 8 Hours Enough? • Sleep Hacks and Tips for the Sleep Deprived
Updated: Mar 10, 2023
Sleep Hacks and Tips on How to Get More Quality Sleep
Sleep is a crucial component of human health, and quality sleep is essential for our physical and mental well-being. Unfortunately, in today's fast-paced world, many people struggle to get the amount and quality of sleep they need. However, with the help of recent studies and insights, we can improve our sleep habits and achieve more quality sleep.
In this article, we'll explore some of the best sleep hacks and tips for getting better sleep.
Positive Anticipation and Quality Sleep
Positive anticipation is a powerful tool for creating quality sleep. Research has shown that having a positive outlook and looking forward to something can improve the quality of your sleep, even if you don't get as much sleep as you would like.
Sleep Hack: Look forward to something positive the next day to improve the quality of your sleep
Try to find something positive to look forward to, such as a fun activity or a meaningful task, and focus on it before going to bed. This can help create a positive mindset and reduce anxiety or stress that can interfere with sleep.
Consistency of Total Sleep Duration
Consistency in total sleep duration is crucial for improving performance and achieving quality sleep. A study conducted by Bob Stickgold's lab and Emily Hoagland at Harvard Medical School found that consistent total sleep duration is more important than simply getting more sleep when it comes to performance on certain tasks.
Sleep Hack: Aim for consistency in total sleep duration rather than just trying to get more sleep
Try to establish a consistent sleep schedule and aim to get about the same amount of sleep each night. This can help regulate your circadian rhythms and improve the quality of your sleep.
90-Minute Ultradian Cycles
Our sleep is composed of 90-minute ultradian cycles. Ending your sleep at the end of a cycle can help you wake up feeling more refreshed and alert.
Sleep Hack: Try to end your sleep after a 90-minute ultradian cycle
Try to time your sleep so that you wake up at the end of a cycle, which is usually about 6 hours after falling asleep. This can help you avoid waking up in the middle of a cycle, which can leave you feeling groggy and disoriented.
For more sleep hacks and sleep tips: Science of Sleeping: Science-Backed Sleep Hacks to Help You Sleep Faster and Get More Deep Sleep
Quality Sleep and Non-Sleep Deep Rest
Non-sleep deep rest (NSDR) is a technique that allows your system to drop into states of real calm and relaxation that can improve your ability to fall asleep later. NSDR involves lying down and allowing your mind and body to relax. This can be very restorative for cognitive and motor function. In fact, studies have shown that NSDR can clear out some of the waste in the brain's glymphatic system.
Sleep Hack: Consider non-sleep deep rest as a way to improve cognitive and motor function
To practice NSDR, simply lie down and allow your mind and body to relax for a few minutes, focusing on your breath and releasing tension in your muscles.
Energy Levels and Naps
Many people experience a dip in energy in the late afternoon, which can make it difficult to focus or stay alert.
Sleep Hack: Get a nap or elevate your feet in the late afternoon when your energy dips
To combat this, you can either take a short nap (around 20-30 minutes) or elevate your feet for a few minutes to increase blood flow to your brain. This can help you feel more alert and focused for the rest of the day.
For more sleep hacks and sleep tips: Science of Sleeping: Science-Backed Sleep Hacks to Help You Sleep Faster and Get More Deep Sleep
Start Getting More Quality Sleep
In conclusion, getting quality sleep is essential for overall health and well-being. By prioritizing positive anticipation, consistency in sleep duration, ending sleep after a 90-minute ultradian cycle, and non-sleep deep rest, you can improve the quality of your sleep and consequently, your cognitive and physical performance. Additionally, taking a short nap or elevating your feet in the late afternoon can help combat dips in energy and increase alertness. By making sleep a priority and implementing these tips and hacks, you can achieve better quality sleep and improve your overall health and well-being.
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