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How to Sleep Well Before a Big Day | Nick Wignall

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.

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How to Sleep Well Before a Big Day | Nick Wignall

How to Sleep Well Before a Big Day | Nick Wignall

https://nickwignall.com/how-to-sleep-well-before-a-big-day/

nickwignall.com

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Key Ideas

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.

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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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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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 necessary amount of sleep
The necessary amount of sleep

Most adults function best after 7-9 hours of sleep a night.

When we get less than 7 hours, we’re impaired (to degrees that vary from person to person).  When sleep persistently fa...

Polyphasic sleeping

It's based on the idea that by partitioning your sleep into segments, you can get away with less of it.

Though it is possible to train oneself to sleep in spurts instead of a single nightly block, it does not seem possible to train oneself to need less sleep per 24-hour cycle.

Replacing sleep with caffeine

Caffeine works primarily by blocking the action of a chemical called adenosine, which slows down our neural activity, allowing us to relax, rest, and sleep.

By interfering with it, caffeine cuts the brake lines of the brain’s alertness system. Eventually, if we don’t allow our body to relax, the buzz turns to anxiety.

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