How to sleep 8 hours in a matter of 4 hours? This is probably the question I googled the most in the past two years at university. I have heard plenty of times from people that "I can do an all-nighter today, or I can do this test next year again" and I have been thought to rather study than sleep, because "we can sleep in the grave too". Because risks are high and we have a lot to do, we do not seem to care about the fact that we nearly never get enough sleep. Did you know that more than every third person is sleep deprived? How do you know if you are one of them?
Turns out, that if you need an alarm clock, a lot of caffeine, have a hard time getting up or even just grumpy in the mornings there is a big chance of you not getting enough sleep.
But why is this a problem? Sleep is just a huge waste of time right?
No, It's not and I tell you why. After you go to sleep, your brain does not switch off. It is busy making sure your memories stick in your head, and that the new ones integrate with the ones you already have. In addition to this, the cells in your brain make way to the fluid in your brain (called cerebrospinal fluid or CSF), which washes out all the toxins and waste in your brain (like beta-amyloid) each night.
If you do not sleep, all this magic can't happen which can lead to a bunch of other problems. These toxins can build up not only overnight, but over a lifetime too, which can cause Alzheimer's disease, Cardiovascular disease, stroke, and diabetes. Sleep deprivation is also linked to poor memory, impacts mental state and makes us make risky rash decisions.
I know it is hard, but sleeping more will actually help you to get even more productive, and you can get more done in the day so you will not even lose any time in the end. Doesn't it sound like something you want in your life?
Well if you do think it is time to change and finally get some quality sleep, I have these tips to help you on the way:
Make your bedroom a place you like sleeping in and make sure it is dark and cool. Try to reduce light before sleep, because it increases awakeness, but turn on the lights if it's still dark in the morning because it helps to set your biological clock. Also, be careful with caffeine in the afternoon and night.
If you do not know me yet, my name is Sara, and I decided to change my life for the better, step by step documenting everything I learn and how I deal with these problems. If you feel like you have to pull your life together too, or if you want to come with me on this journey, feel free to follow me, so you can see my future posts too.
If you are interested in this topic, you can find further information in the following TED talks, which are also my sources of information:
Russell Foster: Why do we sleep
Penny Lewis: Sleep-Engineering
Jeff Ilif: One more reason to get a good night's sleep
Dan Gartenberg: The brain benefits of deep sleep
Jim Donovan: How to trick your brain into falling asleep
Dr. Matthew Carter: The Science of Sleep
Great advice and I love sleep.