Today I, as usual, read some stuff at quora and I found one more super post about sleeping.
This post was written by James Clear, who is an an entrepreneur, weightlifter, and travel photographer in 20 countries (this info I took from his blog).
I think, that sleep is essential thing which help us became more productive and get more power to achieve our goals.
Unfortunately, I sleep only 6 hours, and it’s too small amount of time for recharging my mental power (REM sleep = Rapid Eye Movement) and recharging my body through slow wave sleep.
There is summary of this article:
1. Sleep debt is a cumulative issue. Which means if you get 6 hours of sleep per night for two weeks straight, your mental and physical performance declines to the same level as if you had stayed awake for 48 hours straight.
2. Participants didn’t notice their own performance declines. When participants graded themselves, they believed that their performance declined for a few days and then tapered off. In reality, they were continuing to get worse with each day
3. There are two important parts of the sleep-wake cycle:
- Slow wave sleep (also known as deep sleep) – this phase is renewal and repair our body.
- REM sleep (REM stands for Rapid Eye Movement) – REM sleep is when your brain dreams and re-organizes information. During this phrase your brain clears out irrelevant information, boosts your memory onnecting the experiences of the last 24 hours to your previous experiences, and facilitates learning and neural growth.
4. If you find that you need a nap, it’s best to take one midday nap, rather than several brief ones scattered throughout the day and evening
5. How to sleep better? Here nothing new for me: avoid caddeine, stop smoking, use your bedroom only for sleep or sex, did some exercise, keep the temperature between 18 to 21 degrees celsius, avoid alcohol.
6. How to Go to Sleep? This thing I already implement in my life = create a regular schedule. This is interestig = Develop a “power down” ritual before bed which means that you must shut off all electronics an hour or two before sleep, so your brain will feel, that you must fo sleep.
7. How to Have More Energy in the Morning?
- Drink a large glass of water in the morning. Your body just went 6 to 8 hours without any liquid. If you are feeling lethargic and groggy in the morning, you may often be slightly dehydrated. The first thing I do when I wake up is drink a large, cold glass of water.
- Start the day in the sunlight. Sunshine is the new coffee. Getting sunlight in your morning routine is critical for establishing your circadian rhythm and waking your brain and body for the day.
Entire post you might found here