Sleeping is a luxury for many of us: there is school, work, and family and yep, the Internet. Of course you need to learn to prioritize things but there are times when things don’t go according to plan. When that comes, it’s time to remember these sleeping lifehacks.
Remember that lacks of sleep can make you sick. It can make you also ugly. Think of dry skin and big eyebags. It can also make you fat as lack of sleep disrupts hormones needed to regulate your feeling of hunger. We can go on but we don’t want to drive you to sleep, no pun intended. Bottom line: sleep is important.
According to Night School:
Starting in the mid-1980s, researchers from University College London spent twenty years examining the relationship between sleep patterns and life expectancy in more than 10,000 British civil servants. The results, published in 2007, revealed that participants who obtained two hours less sleep a night than they required nearly doubled their risk of death.
Yes complete sleep is important, but you’re here for a solution, not prevention. So here it goes.
Get the perfect nap:
The nap you should get largely depends on your limitations and desires. Richard Wiseman and the WSJ listed a guide to know how much quick sleep you really need.
1. Problem: I’m losing alertness and focus
Solution: Take a 10-20 minute nap. You’ll get a boost in alertness and focus for 2 hours or more, pay off a little sleep debt and even reduce blood pressure.
2. Problem: Brain virtually stopped working.
Solution: Consider a 60 minute nap. You’ll get all the benefits of the 10-20 minute nap while also improving memory and learning.
3. But be warned: 60 minute naps cause grogginess.
Problem: I don’t think a nap can help me, but I desperately, urgently need to do something. It’s a matter of life and death.
Solution: Take a 90 minute nap. This allows your brain to experience a complete sleep cycle. You’ll get the full benefits of sleep: increased alertness, memory, learning, creativity and performance — with no post-nap grogginess.
4. Problem: I’m not sure but I know I know I need to charge my battery up.
Solution: Go with 10 minutes. It beat 5, 20 or 30 minute naps in a comparative research study.
5. Problem: I have no time to sleep; I don’t even have the time to explain why.
Solution: Every nap counts. A 2008 study showed that even a nap of a few minutes provided benefits. Just anticipating a nap lowers blood pressure.
Mandatory reminder: These are not full-on substitute for lack of sleep.
We all need 8 hours of sleep, or 10 hours depending on the study you look at. But getting that number of hours per day becomes harder and harder. So memorize those 5 items or bookmark this page o you’ll know what to do the next time you hear yourself yawning.