Sleep needs to be taken seriously.
A human body can function with a lack of sleep, but being awake =/= being effective. If you do not sleep enough:
- you become slow;
- it is hard to focus;
- you start making mistakes;
- negative emotions & thoughts all over you.
Physical or mental work: get a good, quality sleep for an optimal performance.
Easy, physical work: you can get it done, even with a lack of sleep. If your work requires your head, and you are sleepless, the results probably are not going to be the best.
A good sleep:
solo, no interruptions
Sleep alone. 100% method: (1) you have enough space; (2) no interruptions during the sleep; (3) start your morning strong, without distractions.
physical distractions
Sleeping with a dog, a cat, a wife, a lover? Might be a nice feeling before falling asleep, but people/animals move at night. You risk unnecessary interruptions during your sleep.
A golden rule, why to sleep alone: to wake up alone. You can start your morning strong, without temptation to play with your dog/wife first. No fooling around, straight to business.
mental distractions
No TV, phone, computer when going to sleep. It is never only 5 min. Digital devices, they hook you up on the screen, steal your time. Do not trade your sleep time for a cheap, internet content.
Some people have difficulties falling asleep due to a blue screen. Again, avoid digital devices before bedtime.
Be with yourself, before falling asleep. Have a thought about your day, about what you are going to do tomorrow. Congratulate yourself, for what you have achieved so far.
A golden rule, number 2: never start your day with a TV, a phone (or snooze). Go straight to your MIT (Most Important Task of your day).
consistent sleep cycle, enough hours
Ideally, go to sleep at the same time everyday, wake up at the same time. Your sleep cycle during the weekend should be the same as during the week.
If you are late going to bed, wake up at your normal hour. On a short term, the consistency is more important than the quantity.
How many hours is enough? Check the table for a guideline, but most importantly, listen to your body. An adult person needs 6 to 10 hours of sleep per day.
| Age | Needed sleep |
|---|---|
| Newborns (0–2 months) | 12–18 h |
| Infants (3–11 months) | 14—15 h |
| Toddlers (1–3 years) | 12—14 h |
| Preschoolers (3–5 years) | 11—13 h |
| Children (5–10 years) | 10—11 h |
| Preteens and teenagers (10–17) | 8,5—9,25 h |
| Adults | 6—10 h |
Data are from the book The Organized Mind — Daniel J. Levitin.
dark, cold room
Sleep in dark, cold room. Close the curtains, if necessary.
In the morning, let the sun in. Your brain uses the light as a signal, it pushes your body to wake up.
boost other half of the day with a power nap
You sleep 6 to 8 hours, then being awake for 16 to 18 hours? Sounds like a long day.
Instead of forcing your day in one go, reset it with a 10-40 min power nap. For some is enough, to put the head down for 5 min.
Benefits of the power nap: refresh creativity, memory, boost effectiveness, turn negative emotions into positive.
Do not nap:
- more than 40 min
- close to your bedtime
- morning snooze
Naps longer than 40 min may cause sleep inertia. You fall too deep, you wake up after 3-4 hours, that's not what you want.
Napping too close to your bedtime? It can ruin your main sleep.
Do not practice a morning snooze on alarm clock. It is not a quality sleep. Get up, when you hear the first beep-beep.
The sleep/nap topic is well summarized by Daniel J. Levitin: The Organized Mind. More precisely: Organizing Our Time > Sleep Time. A great self-improvement book, would recommend. Check Frlan "The Organized Mind" short comment.
sleeping technique and other
Mu Yuchun talks about ancient Chinese sleeping techniques, to feel rested in the morning, without pain. He explains, how to sleep on your side, back or sitting; how to avoid snoring.
"Sleep is like medicine, we heal ourselves in sleep", says the Chinese sleep master.
pillow 2 under your knees, to avoid lower back pain.
Other:
- More active you are during the day, easier you fall asleep at night.
- Go to sleep early, get up early? Otherwise, you do stupid things at night, useless in the morning.
- Sleep in comfortable clothes. (HIMYM flash: Barney, Marshall And A Nightdress.)
- There are a lot of "rules", how to sleep. Listen to your body first. Test, try, discover, what suits you the best.
- You might get tired of your sleeping ritual. Shift, come back again.
- Once in a while, forget the rules. Go hard, go sleepless.