HOW TO *ACTUALLY* HACK YOUR SLEEP

It's common knowledge (or should be, based on experience) that sleep is foundational to maintaining overall health—physically, emotionally, and mentally. Have you ever noticed how awful you feel after a night of minimal sleep, even without any alcohol involved? That's a textbook example of sleep deprivation.

Quality sleep does more than just make you feel good; it enables the body to heal, energizes you for the day ahead, and supports critical bodily functions that happen exclusively during sleep [1]. Life's demands, from social engagements (ah, the pre-pandemic era) to work obligations, can sometimes make sacrificing sleep seem necessary. But be warned, consistently insufficient sleep doesn't just make you tired; it can lead to serious health conditions, including obesity, heart disease, and diabetes, and can even decrease your longevity [2]!

We've compiled the ultimate guide to unlocking the secret to consistently great sleep, setting you up for success every night.

Get ‘Circadian Clock’ Watching.

To begin with, there exists an inbuilt process in every one of us that recalibrates based on the sun's cycles of light and darkness every 24 hours. Ever refer to an internal body clock? Exactly, that's what we're discussing. Here's a scientific tidbit – its formal designation is the 'suprachiasmatic nucleus', situated near the front of the brain alongside the Hypothalamus. The significance? Knowledge of your natural sleeping patterns is essential for enhancing sleep quality. The usual advice applies: avoid screen time before sleep, limit afternoon naps, and be mindful of caffeine intake. These practices can interfere with the proper function of your circadian rhythm. And a heads-up: a double espresso at 5pm likely won't do your sleep any favors…

Optimise Your Sleep Stages.

Suppose your sleep hygiene is on point, yet you're still not waking up refreshed. Do you really know how sleep works? The concept of 'sleep architecture' underpins our sleep cycle and is divided into four main stages [4]. Completing these stages takes between 90 to 120 minutes, culminating in a complete sleep cycle before it restarts. The first three stages are categorized as 'non-rapid eye movement' (NREM) sleep, followed by the 'rapid eye movement' (REM) stage. Mastering these sleep phases can transform a night's rest from feeling insufficient to fully rejuvenating when morning arrives shudder.

Transition Stage: This brief initial stage involves a slowdown in heartbeat, breathing, and brain activity, preparing your body for sleep. This step is usually seamless for most individuals (apart from those battling insomnia*), requiring minimal conscious effort.

Stage of Light Sleep: This stage is essentially Light Sleep 101. Interestingly, this stage consumes the most extensive part of our sleep time. A lack of sufficient 'deep sleep' could result in a predominance of light sleep throughout the night, potentially leading to feelings of insufficient rest come morning.

Stage of Deep Sleep: The real deal begins roughly 45 minutes into sleep. This critical phase enhances your sleep quality significantly. Occupying 25% of the sleep cycle, this stage is deemed the zenith of sleep depth, instrumental for bodily repair and mental downtime. The structure of our sleep is such that it aims to secure as much deep sleep as early on in the night, with each key cycle lasting about 25 minutes. Sadly, the potential for deep sleep dwindles with each passing cycle.

REM Sleep Stage: Entering this stage about an hour and a half after falling asleep, you'll experience rapid eye movement and a spike in brain wave activity, the hallmarks of REM sleep. This stage is a haven for dreamers, where most dreams take place.

Final Thoughts?

Understanding sleep cycles underscores the importance of fitting multiple cycles into your nightly rest. The ultimate trick for better sleep is remarkably straightforward: ensure you allocate enough time each night for deep, restorative sleep during Stage 3 and adhere to a consistent sleep schedule, even on weekends. Commit to your 8 hours and prioritize heading to bed early for optimal health.

Wishing you restful sleep and sweet dreams!

 

[1] Source: ‘What Happens During Sleep’, Sleep.org 20/11/2020

[2] Source: ‘Why Lack Of Sleep Is Bad For Your Health’, NHS UK, 30/05/2018

[3] Source: ‘Circadian Rhythms and Circadian Clock’, NIOSH, 01/04/2020

[4] Source: ‘Sleep Disorders and Sleep Deprivation’, Nation Institutes of Health, 2006

*in which case please consult your doctor

Shop now

Invest in the tools that transform sleep from an afterthought into a priority.

Drowsy