3 WAYS TO IMPROVE YOUR SLEEP.
3 WAYS TO IMPROVE YOUR SLEEP
Most people aren't getting
enough sleep, plain and simple. But—and this is the important thing to
realize—we don't recognize that we are sleep deprived. In my article on the science of sleep and in my comprehensive sleep guide, I covered this problem, discussed
how sleep works, and shared a variety of practical ways to improve the quality
of your sleep. If you're looking for a primer on how to sleep better, check out
those two resources.
However, if you want to
improve your sleep, there are actually some very simple and practical ways to
go about it. I call these strategies the 3 Levers of Sleep.
Here's how the 3 Levers of
Sleep work…
The 3 Levers of
Sleep
If you want to improve the
quality of your sleep and boost your performance there are 3 levers you can
“pull” to give yourself a boost.
1. Intensity
2. Timing
3. Duration
Intensity refers to how
well you sleep. As I
described in detail in my sleep guide, there are
different phases of sleep. Two of these phases are particularly important:
Slow-wave sleep (also known as deep sleep) and REM sleep. The percentage of
sleeping time you spend in these two phases largely determines the quality of
your sleep each night.
Timing refers to when you
go to sleep. What time
do you go to bed? This factor is important for two reasons. First, if you get
in bed around the same time each night, it is easier for your body to develop
good sleep habits. Second, the time you go to sleep should be in accordance
with your circadian rhythm, which I also describe in detail in my previous science of sleep article.
Duration refers to how long
you sleep. This one
is simple: how much time do you spend sleeping each night? 6 hours? 8 hours? It
can be easy to convince yourself that duration isn't very important, but it is
critical to your growth, performance, and recovery. Professional athletes often
sleep over 10 hours per night. If you're taxing your body and mind, then
duration is crucial for you as well. (Read more about how much sleep you need here.)
How to Sleep Better
How can you use these 3
levers to improve your sleep?
When it comes to intensity,
the truth is that there isn't much you can do. Your body largely manages the
intensity of your sleep cycle (how much time you spend in slow wave sleep and
REM sleep) for you. It adjusts automatically based on what you need and how
much time you are spending asleep. Exercising consistently and
getting proper nutrition will
help, but these actions only indirectly improve sleep intensity.
This is actually good news
because it simplifies things for you. Because your body manages the quality of
your sleep on its own, you only need to focus on two factors: timing (when you
go to bed) and duration (how long you're in bed).
If we make another
assumption, then we can simplify the situation even further. That assumption is
this: You wake up at approximately the same time each day.
If you wake up at about the
same time each day, then your sleep duration is basically determined by when
you go to bed. Generally speaking, if you get into bed earlier, then you'll end
up sleeping more. Improve the timing and you'll improve the duration as well.
And that brings us to this
practical punchline…
Master Your
Power Down Routine
If you're focused on how to
sleep better, timing is perhaps the most important of the 3 levers of sleep.
The intensity of your sleep is managed automatically by your body. The duration
of your sleep is largely dependent on when you get into bed (assuming you wake
up around the same time each morning). And that means getting to bed at an
earlier, more consistent time is critical for improving the quality and
duration of your sleep.
MY REFERENCES
1. Improving Sleep:
A guide to a good night's rest, a Harvard Medical School publication
2. The Effects of Sleep Extension on the Athletic
Performance of Collegiate Basketball Players
3. Improving Sleep:
A guide to a good night's rest, a Harvard Medical School publication
4. Thanks to Dan Pardi for
telling me about the 3 levers of sleep.
compiled by OKELLO ELIOT OTWAO
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