Neuroscientist, sleep researcher and author of "Why We Sleep. The New Science of Sleep and Dreams," Matt Walker explains why a good night's sleep is so important and how to sleep properly.
How lack of sleep affects health
The quality of our sleep directly affects our immune system. Studies show that people who sleep 7 hours or less are much more likely to contract a virus such as the flu. Moreover, the results of perhaps the most impressive study on the subject have showed that lack of sleep before a flu shot leads to the formation of only 50% of antibodies. Another study involving more than 50,000 women proved that 5 hours of sleep or less increases the risk of pneumonia.
Lack of sleep leads to weight gain
According to Matt Walker, people who don't get enough sleep consume 200–400 extra calories a day. In addition, poor sleep also changes our preferences. We are much more attracted to unhealthy foods.
What are the benefits of a good night's sleep?
A good night's sleep is not only good for our body as a whole, but also helps us to remember new information and be creative.
That's why Matt Walker advises getting a good night's sleep not only before studies, but also after. Sleeping before will prepare the brain for new information, and after will help it "cement" the knowledge and firmly embed it into the complex neural structure of the brain. Just a couple of hours of sleep and the brain will transfer the necessary data from temporary to permanent storage.
How to establish a sleep hygiene routine
Matt Walker recommends following a general sleep hygiene routine: control the amount of light in the bedroom (the less the better), keep a cool temperature around 64.4°F (18°C) and watch your caffeine consumption.
You should also remember that a healthy sleep should last from 7 to 9 hours a night. However, on rare occasions, 5 hours is enough for some people to feel refreshed, so focus on how you feel.
The absolute champion in improving sleep is physical activity. Even in small amounts it positively affects the quality of sleep. The same is true for sex. The feeling of relaxation that comes after helps to fall asleep more easily.
What to do if you don't get enough sleep
Don't sleep longer the next day
On the contrary, try to wake up at your usual time. Our body follows its internal clock, which likes consistency.
Don't go to bed earlier
Even if you feel tired from not getting enough sleep, try to stick to your usual bedtime.
Stay awake during the day
In this case, a nap during the day is like a snack before dinner – you will only ruin your "appetite."
What to do if you have trouble falling asleep
Stop trying to fall asleep
The more you try, the less you get. You'd better read a book or listen to a podcast. And go back to bed when you feel really sleepy.
Follow an evening ritual
Meditate or take a hot shower or bath. The latter works especially well: once you get out of the bathroom, your body temperature gradually drops, and this helps you fall asleep faster.
Put away all clocks
Knowing that it's 02:20 and you're still awake certainly won't help you finally fall into the arms of Morpheus.
If you've tried everything but nothing works, Matt Walker recommends seeing a specialist.
To learn more about the meaning of sleep and the practices that help improve it, watch Matt Walker's talk with TED head Chris Anderson for the TED Connects series.
Source: lifehacker.com
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