I Was Sleeping for Four Hours A Day - Here is What I Learnt
Traveling between time zones can take a toll
For many years I took great pride in forcing my body to make do with less sleep. My crazy travel schedules made it worse. The corporate perk of constantly shuttling between time zones was taking a toll. I felt tired and irritable. Sleep deprivation showed up other ways too. I was constantly tired and irritable. When I found myself craving for a midnight snack, I knew I had to do something. I had to sleep over it.
I got my wake up call
I have historically pulled all-nighters as a student. Then the same habit continues in the workplace. I found that I was often forgetting stuff and taking longer to remember anything. Matt Walker’s video was a wake up call. Sleep is crucial for memory consolidation, a process where the brain solidifies and integrates new information. Walker explains that without adequate sleep, our ability to learn new things diminishes significantly.
During deep sleep, the brain replays and organizes the day's experiences, embedding them into long-term memory. REM sleep, known as the dream phase, further enhances problem-solving skills and creativity. Lack of sleep disrupts these processes, leading to impaired cognitive function and reduced learning capacity.
If you sleep less than six hours per night, you have a 13% higher mortality risk. Chronic sleep deprivation can lead to severe health issues, including cardiovascular disease, diabetes, and obesity. Moreover, poor sleep affects cognitive performance, reducing productivity and impairing decision-making.
Optimizing Your Sleep Environment:
Regular Hours: Maintaining a consistent sleep schedule regulates your internal clock, promoting better sleep quality.
Ideal Temperature (65°F or 18°C): A cooler room temperature facilitates the body's natural drop in core temperature necessary for sleep.
No Devices: Blue light from screens suppresses melatonin production, making it harder to fall asleep.
Limit Caffeine: Avoid caffeine in the afternoon and evening, as it can stay in your system for up to 12 hours.
Limit Alcohol: While it may help you fall asleep, alcohol disrupts REM sleep, leading to poorer sleep quality.
Meditate for a Few Minutes: Mindfulness meditation can reduce stress and prepare your mind for sleep.
Sleep over this advice
By prioritizing sleep, you can unlock a wealth of benefits for your health, mood, and cognitive abilities. Embrace these simple yet powerful tips to enhance your sleep quality. Remember, better sleep leads to better days. Invest in your rest, and watch your productivity and well-being soar. And as for me, I am in Seattle, but I am no longer Sleepless in Seattle!
