I am sure that many have heard the fact that humans sleep for one third of their lives, but in the modern era people are sleeping less and less. This lack of sleep has caused a dramatic increase in health crises in the past few decades. In schools, offices, retail stores, and gyms across the country on any given day you may hear some or all of the following excuses for poor sleeping habits:
- "I'm a person who doesn't need to sleep."
- "All I need is 4 or 5 hours and I'm good"
- "Who has time to sleep?"
Let's briefly unpack these three statements. Many people find themselves sleeping less than half of the typical eight hours (eight hours being the AVERAGE that MOST humans need- many need up to nine to THRIVE). I know a number of people who have lived decades in this camp- at times I out myself in it as well! Science has shown that restorative sleep is a cyclical process which requires approximately a full four sleep cycles per 24 hour period, and the average sleep cycle lasting approximately two hours (hence the eight hour rule). Less sleep than this number creates a deficit which is incredibly difficult to rebound from.
"Who has time to sleep?" This one kills me- and it literally kills those who subscribe to it! Freakonomics Radio did a fantastic episode on the economics of sleep. The data showed that those who slept less than the recommended time were more likely to suffer from one or more of the following deep seeded health issues:
- Decreased mental function
- Increased perceived mental fatigue
- Poor decision making
- Poorer blood markers
- DECREASED FINANCIAL CAPITALIZATION
In other words- your personal AND financial health could be at risk! Sleep like your life depends on it (because it quite literally does!) Here's a few quick tips to maximize your sleep that I have learned over the years from a number of sources (Ben Greenfield Fitness, Tim Ferriss, Mark's Daily Apple, along with conversations with different people who sleep well!)
- Lights out- like way out! Black out curtains and blinds do wonders for you
- Minimize electronics- many believe that decreasing the EMF generated by anything that can be plugged into the wall in your bed room will lead to better sleep (search "Dr. Mercola and EMF")
- Stay cool- the cooler the temperature the deeper into sleep you are likely to get
- Airplane Mode- turning off the WiFi on your electronic devices is supposed to allow for more restful sleep. Anecdotally speaking, this seems to be true so far.
- Relax- I do a series of mindfulness meditations most night before bed (with my phone on airplane mode, of course!)
- Minimize, or preferably eliminate, all refined carbs before bed time, this reducing the amount of insulin present in your bloodstream. Excess insulin can lead to restlessness (some have suggested restless leg syndrome is a result of this), and in turn a significantly worse nights sleep.
So get out there and sleep!