Brewer’s Blog 14 05 20
“Scientists have discovered a revolutionary new treatment that makes you live longer. It enhances your memory and makes you more creative. it makes you look more attractive. it keeps you slim and lowers food cravings. It protects you from cancer and dementia. It wards of colds and the flu. It lowers your risk of heart attacks and stroke, not to mention diabetes. you’ll even feel happier, less depressed, and less anxious. Are you interested?” – Matthew Walker
This is personally one of my favourite starts to a chapter I have ever read. It’s a snippet from the book: “Why we sleep: The new Science of Sleep & Dreams” by Matthew Walker. It simply outlines that sleep is one of the building blocks of life, the all encompassing effects of a good night sleep to global health.
So how can I get these wonderful benefits from a great nights sleep you ask:
Consistency is King
I’ll start by saying a consistent routine of sleep Trumps everything! Even if that looks like 2am-10am or 8pm-4am. Keeping the same wake and sleep time daily can help maintain good flow of your Natural Circadian rhythm, this will intern make it easier to initiate sleep during the evening through the gradual build up of sleep pressure.
Even though consistency is king, getting adequate hours of not just bed time but sleep time is paramount. Saying your consistent but struggle to get any more an 6 hours is still going to be detrimental for all the points stated above in Matthew Walkers brilliant statement. Understandable certain responsibility’s will hinder the opportunity to get all night unbroken sleep, and in those times it’s important to adjust as best as possible.
For merely a guideline while people are thinking, adequate sleep looks like 7:30-9 Hours of sleep time. Sleep time and bed time are not the same, thats for another blog. 7:30-9 Hours will allow for plenty of cycles of shallow to deep restorative sleep.
So how can we adjust our time so we are getting more hours of sleep you ask? Like most areas in life you create a goal, a bigger picture of where you would like to sit. To get there you don’t just set one big goal and jump straight there, there are small steps along the way to achieve this. Sleep is exactly the same, having small steps like 15 Minutes over a week can be hugely powerful in bringing your bed time down, build a habit with 15 minutes chunks at a time.
These small chunks are more manageable than say jumping from 6 hours to 9 hours where we potentially feel awake and find it harder to initiate sleep, this in-turn goes back to the point of your natural rhythm and the build up of sleep pressure. We are trying to initiate sleep at an hour we are normally awake and active and a time in our cycle that is not conducive to sleep.
This can be mapped out over weeks and even months to allow for small stepping stones to the overall BIG goal of a great full nights sleep.
Goodnight and Happy Sleeping.