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How to get a good night's sleep

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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. ...

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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, a...

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Basic sleep hygiene

  • not drinking caffeine after midday;
  • not exercising too late;
  • not drinking alcohol before bed;
  • eating sensibly;
  • leaving mobile d...

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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 sleepi...

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SIMILAR ARTICLES & IDEAS:

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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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...

Slow-wave sleep (deep sleep) – SWS

About 80% of our sleeping is of the SWS variety, identified by slow brain waves, relaxed muscles and deep breathing.

Deep sleep is important for the consolidation of memories. New experience...

Rapid eye movement (dreaming) - REM

Dreaming accounts for 20% of our sleeping time.

The length of dreams can vary from a few seconds to almost an hour. During REM sleep, the brain is highly active. The muscles are paralyzed, and the heart rate increases. Breathing can become erratic. 

Sleep quantity

Although eight hours is the common mention, optimum sleep can vary from person to person and from age to age.

One review that worked through 320 research articles concluded 7 - 9 hours of sleep are enough for adults. According to experts, too little or too much sleep can both have a negative impact on your health.

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