How much sleep did you get last night? Quality sleep is non-negotiable and our most powerful tool, yet humanity are the only part of creation that consistently disrupts sleep. Consistent optimal sleep is the foundation for all cognitive and physical health and performance, including immune system, hormone function, emotional stabilizers and stress relief. Sleep improves our academic ability since science proves sleep is needed BEFORE learning to prepare brain to absorb new information and sleeping AFTER learning is like hitting the save button on everything learned. In fact learning is 40% less in sleep deprived people because concentration and memory decrease. Also directly affected is decision-making, risk-taking, and the propensity for depression and anxiety. While they sleep, the brains of teens are undergoing a monumental integration and reconstruction, especially in the prefrontal cortex, which is important for maturity. Consider these tips to maximize sleep and utilize your most powerful tool:
- Schedule. Regularity is the anchor for quality and quantity of sleep. Wake at the same time and go to bed when you first feel sleepy. Create a bedtime routine that fosters sleep, such as reading.
- 8-10 Hours. Deep sleep transitions daily learning into long-term memory. Learning is 40% less in sleep deprived people. Teens need 9-10 hours of sleep, optimally. (Poor sleep in 60yr+ contributes to worse memory and Alzheimer’s). Sleep rule of thumb: 8 hours + 1 hour for every hour of exercise.
- Sunshine. Be outside 30-60 minutes after waking and before sunset for 10-60 minutes to wake up your biological clock that is regulated by light, food, activity and releases melatonin that helps with the oncoming of sleep.
- Temperature. A cool dark room facilitates sleep since our body temperature needs to drop 1-3 degrees F (1degree C) to fall asleep. 65F/18C is considered optimum.
- Growth Hormone. Growth hormones are at their highest level between 10:00pm-2:00am. This helps the monumental reconstruction of the brain and body in children and teens, while in adults it maintains the body’s metabolism. (With some nuance, the amount of sleep before midnight can be counted as 2 hours.)
- Exercise. Daily exercise improves quality of sleep and decreases how long it takes to fall asleep. When the body is worked we need more deep sleep; when the mind is worked we need more REM sleep.
- Classical music. A team of researchers at the University of Toronto found that tuning into classical music before bedtime helped people fall asleep faster and stay asleep longer. The study found that works by Brahms, Handel, Mozart, Strauss and Bach were effective sleep aids because they use rhythms and tonal patterns that create a meditative mood and slow brainwaves. A free app to try is Classical KUSC.
- Association. Only go to bed when sleepy. Let your bed be associated with sleep. If you work in bed the brain will associate the bed with work. If you are wakeful, move to another room and return to bed when sleepy.
- Technology. Put away all technology an hour before bed and create a bedtime routine that fosters sleep, such as reading. Set “do not disturb” for the hours you want to sleep and prepare to sleep.
- Nap. Nap 20-90 minutes, but no more or not at all.
- Caffeine. Avoid completely or at least 8-12 hours before bedtime.
- Alcohol. Although it may help you fall asleep initially, the metabolic byproducts, aldehydes and bad ketones can block REM sleep in the middle of the night.
- Sugar. Sugars can stay in your system 12+ hours and hinder sleep.
- Sleepy Drinks. Sipping warm milk with cinnamon or teas with chamomile, such as Celestial Seasons Sleepy Time, can calm the mind and signal sleep.
- Journaling. Putting the day’s thoughts, fears, joys, conundrums down on paper can help the mind see things more clearly and let them go for a few hours.
- Direct Your Thoughts. Give your mind something to focus on that gives it peace and contentment. Bible verses or other centering wisdom can calm the soul so it can be at ease.
- Melatonin. Science shows supplements aren’t effective, since this hormone only signals the oncoming of sleep, not the quality. The pineal gland naturally releases the melatonin hormone in a 0.1 – 0.3mg dose. Studies show supplementing 5.0-10.0mg doses of melatonin only increases sleep 3.9 seconds. (This may work differently for 60-80 yr olds that may have calcified pineal glands.)
- Magnesium. Low magnesium causes insomnia. Restoring magnesium to normal levels aids sleep. Healthy people do not need this. (60-80yr olds may benefit). Biglyconate or threonate magnesium need further testing.
- Supplements. L-Theanine (take in evening), GABA, glycine, potassium (may reduce night bathroom trips).
- Body health. Lack of sleep directly affects hunger and willpower. Weight gain and loss of muscle mass is associated with loss of sleep. Since the metabolism slows down to sleep, eating before bed can hinder digestion and sleep quality.
The World Health Organization actually classifies night shift work as a probable carcinogen since tests show lack of sleep actually increases chances of cancer of the bowel, prostate, breast. Having only 4 hours of sleep drops immunity 70% and 6 hours of sleep for a week impacts immune function, tumors, inflammation, and stress/cardiovascular disease. One day a year there is a 24% increase in heart-attacks correlated to spring forward time change and subsequent one hour less sleep. The heart-attack rate decreases 21% with the additional hour of sleep of autumn fall back time change.
Quality sleep is essential for all cognitive and physical health and performance and lack of sleep negatively affects the reproductive system, learning, the immune system. Dr. Andrew Huberman summarizes it this way,
“Best nootropic: sleep.
Best stress relief: sleep.
Best trauma release: sleep.
Best immune booster: sleep.
Best hormone augmentation: sleep.
Best emotional stabilizer: sleep”.
How are you using your most powerful tool?
For more information: https://www.sleepfoundation.org/physical-activity/exercise-and-sleep https://www.youtube.com/watch?v=5MuIMqhT8DM
https://wellnessmama.com/647/
https://hubermanlab.com/dr-matthew-walker-the-science-and-practice-of-perfecting-your-sleep/
The mission of More to Grow Cognitive Development Training is to improve learning ability and function through cognitive exercises that meaningfully transfer to all educational and everyday life situations so individuals maximize their potential.
Darlene Lewis, [email protected], https://moretogrow.com