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How to get a good night's sleep

https://www.vox.com/science-and-health/2018/8/24/17670582/how-to-sleep-better-insomnia-tips-advice#

vox.com

How to get a good night's sleep
I've struggled with insomnia nearly all of my adult life. Typically, I'm able to fall asleep within an hour or two, but often it takes much longer, and the anxiety about not sleeping has made it so much worse. I've accepted that this is something I just have to live with.

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Sleep stability

It's the key to a good night’s sleep. It means pinning your bedtime to the same time every night, even on weekends, and waking up at the same time every morning, even on weekends. 

It's important to settle into a groove or a cycle that your body understands and responds to. Once you do this, you’ll sleep better, feel better, have more energy, and worry less.

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The "8-hour sleep" myth

The "8-hour sleep" myth

8 hours of sleep/night is a useful goal, but it’s not true that everyone needs that. 

A lot of people get obsessed with this goal of getting 8 hours of sleep every single night, and because they’re someone who just doesn’t need that much sleep, or they can’t reliably sleep that long, they get anxious about it and that actually creates issues with insomnia.

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Basic sleep hygiene

Basic sleep hygiene
  • not drinking caffeine after midday;
  • not exercising too late;
  • not drinking alcohol before bed;
  • eating sensibly;
  • leaving mobile devices outside the bedroom (artificial light disrupts the brain).

If doing natural things like this doesn’t work, then it might be wise to consult with a specialist or a doctor.

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Get out of bed

Get out of bed

The bedroom should be for sleeping. If you’re lying in bed for more than 15 minutes and not sleeping, just get out and leave the room.

Staying in bed while you’re anxious or not sleeping is one of the most common contributors to chronic insomnia because it trains the brain to create bad associations. So you have to break that.

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SIMILAR ARTICLES & IDEAS:

Creating a sleep-inducing environment

  • Turn the temperature between 60 and 72 degrees.
  • Turn off the lights. Artificial light suppresses your body’s production of the sleep hormone melat...

Keep in sync with your body’s natural sleep-wake cycle

  • Try to go to sleep and get up at the same time every day;
  • Avoid sleeping in, even on weekends;
  • Limit naps to 15 to 20 minutes in the early afternoon;

Melatonin

Is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. 

Your brain secretes more melatonin when it’s dark, making you sleepy, and less when it’s light, making you more alert. 

However, many aspects of modern life can alter your body’s production of melatonin and shift your circadian rhythm

Influence exposure to ligh

During the day:

  • Expose yourself to bright sunlight in the morning. 
  • Spend more time outside during daylight. 
  • Let as much natural light into your home or workspace as possible.

At night:

  • Avoid bright screens within 1-2 hours of your bedtime.
  • Say no to late-night television.
  • Don’t read with backlit devices. 
  • When it’s time to sleep, make sure the room is dark.
  • Keep the lights down if you get up during the night.

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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.