Stressing about sleep

Stressing about sleep

Before a stressful work event, we tend to worry about what will happen if we don’t sleep well:

  • We worry that we’ll be physically tired.
  • We worry that we won’t be mentally sharp.
  • We worry about being in a bad mood.
  • We worry that our performance will suffer.

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Health

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Sleep mistakes

... we make when it comes to sleeping well before a big day:

  • We try too hard to sleep and we end up making it harder to fall asleep.
  • We overestimate the negative consequences of poor sleep.
Sleep restriction

It's a technique for improving the quality of your sleep by using the power of Sleep Drive (the body’s natural need for sleep). Sleep Drive is built during the day: the longer you’re awake the stronger your need for sleep. 

Sleep Restriction temporarily restricts the quantity of your sleep so that you’re awake longer and therefore build up more Sleep Drive.

Exercise the days before

If you want more chances of sleeping well the night before a big event, be as physically active as possible the days before.

Shut off your mind

We usually have difficulties with falling asleep at night because we get into bed when our minds are still in work mode trying to solve problems.

The mind needs time to transition out of problem-solving work mode and into a state of relaxation before it can fall asleep. So read a book, watch a relaxing show or listen to your favorite music.

Schedule time to worry

Make sure to set a time and a structure for worrying and you'll reduce the mind’s need to use worry.

And if you're worrying less—especially at night—you’re much more likely to fall asleep easily and sleep well.

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RELATED IDEAS

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 your circadian rhythm regardless of what time of day it is.
  • The time of day, your daily schedule, and the order in which you perform tasks can all impact your sleep-wake cycle.
  • Melatonin: this is the hormone that causes drowsiness and controls body temperature. It increases after dark and decreases before dawn.

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IDEAS

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.
  • Sleep-deprived people crave for and also end up eating more carb-rich foods and sugar.
  • Sleep duration affects the release of insulin in the body, that affects our glucose levels, and prolonged sleep deprivation can lead to obesity and type 2 diabetes.
  • Research shows that exercise prevents the damage done by lack of sleep and also makes one eat less.

To stay healthy, one has to sleep more and also do regular exercise.

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