(Or Were Too Tired To Think About)
Experts say one of the most alluring sleep distractions is the 24-hour accessibility of the internet.
- It’s impossible to tell if someone is really awake without close medical supervision. People can take cat naps with their eyes open without even being aware of it.
- Anything less than five minutes to fall asleep at night means you’re sleep deprived. The ideal is between 10 and 15 minutes, meaning you’re still tired enough to sleep deeply, but not so exhausted you feel sleepy by day.
- A new baby typically results in 400-750 hours lost sleep for parents in the first year
- One of the best predictors of insomnia later in life is the development of bad habits from having sleep disturbed by young children.
- The continuous brain recordings that led to the discovery of REM (rapid eye-movement) sleep were not done until 1953, partly because the scientists involved were concerned about wasting paper.
- REM sleep occurs in bursts totaling about 2 hours a night, usually beginning about 90 minutes after falling asleep.
- Dreams once thought to occur only during REM sleep, also occur (but to a lesser extent) in non-REM sleep phases. It’s possible there may not be a single moment of our sleep when we are actually dreamless.
- REM dreams are characterized by bizarre plots, but non-REM dreams are repetitive and thought-like, with little imagery – obsessively returning to a suspicion you left your mobile phone somewhere, for example.
- Certain types of eye movements during REM sleep correspond to specific movements in dreams, suggesting at least part of the dreaming process is analogous to watching a film
- No-one knows for sure if other species dream but some do have sleep cycles similar to humans.
- Elephants sleep standing up during non-REM sleep but lie down for REM sleep.
- Some scientists believe we dream to fix experiences in long-term memory, that is, we dream about things worth remembering. Others reckon we dream about things worth forgetting – to eliminate overlapping memories that would otherwise clog up our brains.
- Dreams may not serve any purpose at all but be merely a meaningless byproduct of two evolutionary adaptations – sleep and consciousness.
- REM sleep may help developing brains mature. Premature babies have 75 per cent REM sleep, 10 per cent more than full-term babys. Similarly, a newborn kitten puppy rat or hamster experiences only REM sleep, while a newborn guinea pig (which is much more developed at birth) has almost no REM sleep at all.
- Scientists have not been able to explain a 1998 study showing a bright light shone on the backs of human knees can reset the brain’s sleep-wake clock.
- British Ministry of Defense researchers have been able to reset soldiers’ body clocks so they can go without sleep for up to 36 hrs. Tiny optical fibres embedded in special spectacles project a ring of bright white light (with a spectrum identical to a sunrise) around the edge of soldiers’ retinas, fooling them into thinking they have just woken up. The system was first used on US pilots during the bombing of Kosovo.
- Seventeen hours of sustained wakefulness leads to a decrease in performance equivalent to a blood alcohol-level of 0.05%.
- The 1989 Exxon Valdez oil spill off Alaska, the Challenger space shuttle disaster and the Chernobyl nuclear accident have all been attributed to human errors in which sleep-deprivation played a role.
- The NRMA estimates fatigue is involved in one in 6 fatal road accidents.
- Exposure to noise at night can suppress immune function even if the sleeper doesn’t wake. Unfamiliar noise, and noise during the first and last two hours of sleep, has the greatest disruptive effect on the sleep cycle.
- The “natural alarm clock” which enables some people to wake up more or less when they want to is caused by a burst of the stress hormone adrenocorticotropin. Researchers say this reflects an unconscious anticipation of the stress of waking up.
Some sleeping tablets, such as barbiturates suppress REM sleep, which can be harmful over a long period.
- In insomnia following bereavement, sleeping pills can disrupt grieving.
- Tiny luminous rays from a digital alarm clock can be enough to disrupt the sleep cycle even if you do not fully wake. The light turns off a “neural switch” in the brain, causing levels of a key sleep chemical to decline within minutes.
- To drop off we must cool off; body temperature and the brain’s sleep-wake cycle are closely linked. That’s why hot summer nights can cause a restless sleep. The blood flow mechanism that transfers core body heat to the skin works best between 18 and 30 degrees. But later in life, the comfort zone shrinks to between 23 and 25 degrees – one reason why older people have more sleep disorders.
- A night on the grog will help you get to sleep but it will be a light slumber and you won’t dream much.
- After five nights of partial sleep deprivation, three drinks will have the same effect on your body as six would when you’ve slept enough.
- Humans sleep on average around three hours less than other primates like chimps, rhesus monkeys, squirrel monkeys and baboons, all of whom sleep for 10 hours.
- Ducks at risk of attack by predators are able to balance the need for sleep and survival, keeping one half of the brain awake while the other slips into sleep mode.
- Ten per cent of snorers have sleep apnoea, a disorder which causes sufferers to stop breathing up to 300 times a night and significantly increases the risk of suffering a heart attack or stroke.
- Snoring occurs only in non-REM sleep
- Teenagers need as much sleep as small children (about 10 hrs) while those over 65 need the least of all (about six hours). For the average adult aged 25-55, eight hours is considered optimal
- Some studies suggest women need up to an hour’s extra sleep a night compared to men, and not getting it may be one reason women are much more susceptible to depression than men.
- Feeling tired can feel normal after a short time. Those deliberately deprived of sleep for research initially noticed greatly the effects on their alertness, mood and physical performance, but the awareness dropped off after the first few days.
- Diaries from the pre-electric-light-globe Victorian era show adult
- Most of what we know about sleep we’ve learned in the past 25 years.
- 18 to 24 year-olds deprived of sleep suffer more from impaired performance than older adults.
One of the most popular excuses people rely on is a lack of energy. When we feel tired we give up early. It’s impossible to be enthusiastic when you’re exhausted. Energy is the difference between having a fantastic, productive day and merely going through the motions.
For most of my life I considered myself a low energy person. By nature I’m a night person. I’ve always been groggy in the mornings and I assumed there was nothing to be done about it. Recently I’ve come to realize that what you do is far more important than who you are.
Step 1 – Jump Out of Bed
Getting up is inevitable, so you might as well do it quickly. As soon as the alarm goes off, jump out of bed. This energetic movement rouses you immediately. Make some other quick movements too. I usually swing my shoulders, hop around, or do a silly dance step. It might look ridiculous, but movement shakes off the cobwebs and gets you excited. Try it and you’ll be amazed how much the way you move affects the way you think and feel.
Step 2 – Exercise
Right after getting up, take action. Have your gear next to the bed so you don’t waste time. Go straight into 30-60 minutes of vigorous exercise. You’re probably thinking, “Exercise in the morning? You’ve got to be kidding. I have a hard enough time exercising at all.” I used to feel the same way, but after starting I couldn’t go back.
Exercise in the morning has immense benefits. First, it raises your metabolism. This creates a natural buzz that burns calories all day. Second, it gives you the opportunity to plan out your day. Deciding exactly what you need to achieve helps you prioritize. This allows you to start working on what’s important without hesitation. Third, it starts the day with a positive accomplishment. Don’t you feel proud of yourself after exercise? This creates momentum and self confidence that will improve your mindset for the rest of the day.
Your body needs fuel. There is no substitute for a solid breakfast, especially if you want to get in great shape. Not eating leads to binging later on. It slows your metabolism to a crawl so you don’t burn as many calories. When I skip breakfast I feel tired, irritated, and always end up eating junk half way through the morning. Get into the habit of doing this every day and you won’t stop.
Pretty simple isn’t it? The main reason most people don’t do these 3 things is that they believe it takes too much time. This is a weak excuse. By investing time in energizing yourself you create many more productive hours than you expend.
This routine takes about 45 minutes longer than hitting the snooze button, getting showered, skipping breakfast, and leaving for work. I make time for it by getting up an hour earlier and I haven’t missed the sleep at all.
Low energy levels aren’t due to lack of sleep, they’re due to lack of movement. The nights I don’t sleep well I still follow the routine and feel as good as ever.