Science of sleeping

I titled this article “science of sleeping” because indeed there is so much knowledge related to it.

Let`s start from the basics: skip eating heavy food late in the evening. Heavy meaning hard to digest. Do not drink a lot of fluid before going to sleep. If it is warm then wear light clothes and take off your socks. If it is cold dress warmly and leave socks on your feet. Turn off all light sources like bulb, tv or monitor. If street light is strong then pull the curtains on. Adjust the temperature if possible to the 20-25 Celsius. Air ionizer is good thing to have. Avoid looking at any source of light, for example tv or smartphone, 1-2 hours prior to sleep. Eye nerves must not be irritated in order to start sleeping because secretion of melatonin is directly connected to the presence of the light.

7-9 hours of sleeping per night, with all 4 REM phases completed, is a law without exception. Every deviation no matter how small will be felt next day. There is dangerous tendency among malicious politicians and employers who promote less than 7 hours of sleep. With years that lead to serious brain conditions like stroke and even diseases such as Alzheimer`s. Margaret Thatcher and Ronald Reagan are negative examples. They both slept only 5 hours per night and developed Alzheimer`s.

Also, without enough sleep our entire body deteriorates. It is the sleep when our muscles grow, metabolism clenses, brain recombines and skin rejuvenates. Sleep helps regulate body weight: lack of sleep is tightly connected to obesity.

I admit that I am not perfect. I try to obey this rules every night but sometimes I fail either because I work late or because I have fun. But at least 70-80% of my nights are in good order. There is an actual anegdote. People often ask me why do I look so young. My skin gives away 20 years of age not 40. I answer: vices at minimum and plenty of sleep. People are astonished because many of them drink, smoke and sleep poorly.

Too less sleep undermines cognitive abilities.

Something very ugly is happening. People who sleep too less become accustomed to inferior cognitive abilities simply identifying them as natural. It is because they do not follow changes. My secret is having landmarks. I exactly know what and how much I can do when properly rested and always compare it to the states when I am tired and unslept. If I fall under my standard I seek first bed to take a good night sleep.

Afternoon nap serves better than any cup of coffee. It refreshes and let you spend your evening almost like it is morning.

Always before sleep find best comfortable position.

If you can not sleep then try to relax your muscles, suppress unnecessary thoughts and concentrate on slow and deep breathing.

Never do anything if not properly slept and rested. You risk accidents and injuries.

Bear in mind that any stimulant, like coffee, just delays onset of fatigue and sleepness and even accumulates the two. Plus the side effects.

Brain needs to sleep! Lack of sleep and dreaming during the night brain will compensate during the day. Sleepy people suffer from delusions, disorientation and hallucinations. They fall in the mental state similar to the delirium tremens.

Do not suplement with melatonin unless you suffer from jet lag.

Source (in any order): 1/2 dr. Matthew Walker, 1/2 my own experience.