The Science of Sleep: A Brief Guide on How to Sleep Better Every Night - Deepstash

The average adult spends 36 % (or about one-third) of his or her life asleep.

Purpose of Sleep:

  • Restoration
  • Memory Consolidation
  • Metabolic Health

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The Science of Sleep: A Brief Guide on How to Sleep Better Every Night

jamesclear.com

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Restoration

The first purpose of sleep is restoration.

Every day, your brain accumulates metabolic waste as it goes about its normal neural activities. Sleeping restores the brains healthy condition by r...

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Memory Consolidation

The second purpose of sleep is memory consolidation.

Sleep is crucial for memory consolidation, which is responsible for your long term memories. Insufficient or fragmented sleep can hamper y...

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Metabolical Health

When we sleep 5.5 hours per night instead of 8.5 hours per night (recommended is 8 hours), we tend to burn more energy using carbs and protein, instead of fat. This can result in fat gain and muscl...

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Cumulative Stress

Cumulative stress takes place when the inputs in our body like nutrition, sleep and other forms of recovery are not able to fulfill the drainers, like exercise, stress, and other forms of things th...

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Keep your Bucket of Energy Full
  1. Refill your bucket on a regular basis. That means making time for sleep and recovery.
  2. Let the draining tasks in your life accumulate and drain your bucket. Once you hit empty, your bod...

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The Sleep-Wake Cycle

The quality of your sleep is determined by a process called the sleep-wake cycle. This cycle is dictated by your circadian rhythm.

There are two important parts of the sleep-wake cycle:

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How to Sleep Better
  • Develop a “power down” ritual before bed, limiting the use of technology and bright lights.
  • Use Relaxation Techniques like yoga or meditation.

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The Circadian Rhythm

It is impacted by three main factors: 

  • Light: probably the most significant pace setter of the circadian rhythm. Staring into a bright light for 30 minutes or so can often reset y...

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How to Fall Asleep Fast
  • Develop a “power down” ritual before bed: shut off all electronics an hour or two before sleep and resume all work early in the day, t calm your mind.
  • Use relaxation techniques: proven...

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  • Get outside. Aim for at least 30 minutes of sun exposure each day.
  • Turn out the lights. When it gets dark outside, dim the lights in your house and reduce blue or full-spectrum light i...

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When choosing your bedtime, try not to fight your physiology. The best bedtime will differ a little bit for everyone, but it's crucial that you pay close attention to your internal clock and what y...

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