Sleep: A better sleep for a better day

by | Jun 20, 2021 | health, patreon, productivity

Makers of Liberty, sleep

Hi Makers,

This article explains the sleeping process and how to get a better sleep to be more productive during the day.

Overview of the sleeping process

According to Challamel M.J. and Thirion M from University of Lyon 1, the sleeping process follows the model of the sleep train (1): 

Facts

  • Key sleeping hours are from 10PM to 2AM. They can be called “money time” in literature to mention that these are the hours when the body and the mind recover and grow the most. Even when an eight-hour sleep is attained, if those hours are missed the sleep period is significantly sub-optimal.
  • The average duration of sleep is eight hours, but every human is different.
  • Sleep deprivation => lack of energy during the day => lack of physical activity and movement (not only during the sport workout) => weight gain.
  • Sleep deprivation significantly increases the risks of cancer, heart attacks and heart diseases, as well as diabetes.
  • The circadian rhythm is regulated by light. Daily exposure to sun, especially in the early morning, is necessary.
  • The skin receives light. Light prevents a good night sleep even if the eyes are closed or a sleep mask worn. Darkening the room is necessary for the brain to understand it is night time to allow the release of melatonin.

Sleep environment

Follow this action plan to improve your sleep environment.

Sleep material

  • Your bedroom must be extremely comfortable.
  • Your pillow size must fit your sleep position and prevent any neck discomfort instead of creating neck injuries.
  • Upgrade mattress, pillows, quilts, fitted-sheets, sheets, etc. as necessary.

Items

  • Think minimalism
  • Remove unnecessary items that might stress you out

Dark

Get rid of the light pollution:

  1. Block out the light from outside:
    1. Use curtains and/or blackout curtains
    2. Add mosquito nets
    3. Close doors, stores and/or windows which let outside light pass
  2. Eliminate strong lights inside the bedroom:
    1. Install alternative night-lights for the bedroom
    2. Install dimmable switches and lights
  3. Eliminate the light you perceive:
    1. Wear a sleep mask
    2. Wear a pajama to prevent your skin to capture light

Noise

  1. Close doors, windows, stores if necessary
  2. Install mosquito nets to prevent being woken up by mosquito during the night
  3. Wear earplugs
  4. Decide to move out to a better location (neighborhood, country side, etc.) if noise is a significant issue

Temperature

The ideal bedroom temperature range at night is between 60℉/15.6℃ and 68℉/20℃. To regulate the temperature:

  1. Install a thermometer to control the temperature during the day and the night
  2. Adapt the mattress and the quilts to the season
  3. Use bedclothes adapted to the local climate and the season
  4. Install a heater and/or a cooler if necessary

Air-filtering

Add a plant in the bedroom:

  1. English ivy, or hedera helix: in the living room to filter the air and absorb the toxins from your home.
  2. Perennial snake plant, or sansevieria trifasciata: in the bedroom to absorb carbon dioxide and release oxygen at night.
  3. Viney plant jasmine: in the bedroom to decrease anxiety and to improve the quality of sleep. Watchout, it attracts spiders.

Sleep behaviors

The following actions are advises for a good nice sleep. You may build your sleep routine based on these ideas.

  1. Plan a sleep routine:
    1. Go to bed one hour before sleep: stretching, reading, etc.
    2. Define a regular bedtime: It helps to fall asleep faster and wake-up more easily as you become physiologically conditioned for sleep.
    3. Define a bedtime routine. E.g.: 
      1. Close the stores, doors and windows
      2. Turn off the computers (and phones)
      3. Turn off the lights except a last night light in the bedroom
      4. Stretch while you listen to an audiobook
      5. Sleep
  2. After 9PM:
    1. No screens: no TV, no movies, no TV series, no video podcasts
    2. No social: no emails, no social networks, no phone calls
    3. No work: no office work, no planning for the next day
    4. No notifications: turn off all potential notifications from mobile phones, computers, or from any other item or person.
  3. Last meal at least three hours before sleep
  4. Last physical activity at least three hours before sleep
  5. Keep a sleep diary, may use an app
  6. Keep a dream diary
  7. Be physically active during the day
  8. Be exposed to the sun during the day: allow the cortisol metabolism during the day and the melatonin metabolism during the night.
  9. Get a massage or practice self-massage: foam roller, massage ball, tennis balls, etc.
  10. Take an afternoon nap when necessary
  11. Avoid caffeine, alcohol and medication, all day
  12. Enjoy your sleep instead of feeling sorry about it, as it is not a waste of time but an effective tool for health, longevity, and productivity.
  13. Don’t work at night or in a night shift. If it is your case, change your job urgently.

Sleep debt

The amount of sleep lacking to one’s being to be functioning properly. Pay your sleep debt whenever you have one in order for your mind and body to function properly. Take an afternoon nap if necessary.

Sleep deprivation

It is the lack of sleep. It increases the sleep debt.If you know you will lack of sleep because of a future event, sleep a few additional hours in advance the couple of days before to build a sleep credit. This will limit the fatigue due to the sleep deprivation. When sleep deprived, sleep more to recover.

Nutrition for sleep

Importance of: magnesium, vitamin C, vitamin D.

References