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I Had a Sleep Expert Tell Me How to Structure My Entire Day
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Social jet lag
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4 Types of Sleeper based on Chronotype
- Bear: good sleepers with internal body clock that tracks the rise & fall of the sun. 50% of the population.
- Wolf: people who prefer to stay up late. 15-20% of the population.
- Lion: classic morning people. You read about them in all the productivity articles. 15-20% of the population.
- Dolphin: light sleepers, who frequently get diagnosed with insomnia. 10% of the population.
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SIMILAR ARTICLES & IDEAS:
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The Science of Sleep
The average adult spends 36 % (or about one-third) of his or her life asleep.
Purpose of Sleep:
- Restoration
- Memory Consolidation
- Metabolic Health
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 removing these waste products. Accumulation of these waste products has been linked to many brain-related disorders.
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 your ability to remember facts and feelings/emotions.
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Getting Sufficient Sleep
When you’re consistently not getting enough sleep, you get used to feeling tired, and your body adapts to function on that amount of sleep. But this doesn’t mean that you’re performing at you...
8 Hours Of Sleep
Although it is recommended that healthy adults should aim for seven to nine hours of sleep, everyone is different. There are people who need just three to four hours to stay alert.
If you’re not sure how many hours of sleep you need on a daily basis, experimentation is the best way to go. Try waking up without an alarm and figure out what your natural wake-up time is. Observe how adding or subtracting one hour of sleep impacts your productivity.
“Catch Up” Sleep On Weekends
The harm of bingeing on sleep on Saturday and Sunday is that it makes it hard to get a full and well-constructed night of sleep on Sunday night, which then sends us off into the workweek on the wrong foot.
If you don’t try to wake up at a similar time at the weekend, it is similar to giving yourself jet lag every weekend.
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Fixing Your Sleep Schedule
- Push your sleep reset button and look at this activity from a new light, as if you are now trying this for the first time in your life.
- Keep a time window of 30 minutes in your bed...
Your Sleep Cycle Duration
Instead of forcing yourself to wake up at a certain time (like 5:00 am), observe your sleep pattern for a few days and find out your ideal wake up time. Ensure that your energy levels are on a high side.
Sleep Regularity
There can be numerous reasons that derail us from a good night’s sleep, as our lifestyle is not geared towards sleep by default. While tackling this is hard, it helps to make a list of all the things that make you lose your sleep, like time spent with family or a night out with friends, and try to move or reschedule it a few hours earlier or at a different time.
It pays to limit the impact of these external elements in your sleep.