And who wouldnt want more sleep?
This guide aims to help get your sleep cycle back in order and start getting the rest you need.
First, sleep deprivation isnt a badge of honor.
(You certainly wouldnt brag to your friends how awesome you are malnourishing yourself.)
If you suspect you have a sleep disorder, talk to your doctor and see a sleep specialist.
Finally, there isnt a tip in this guide I havent personally used.
Your body is a complex machine that evolved over millions of years to the state its in today.
We havent adapted to less sleep, and were likely not going to adapt any time soon.
You need as much sleep today as your greatest of great grandfathers needed in 2010 BCE.
What happens when you dont get enough sleep?
Sleep deprivation can have similar effects tobeing outright intoxicated.
you’ve got the option to do it, but eventually something breaks, and sometimes catastrophically.
It takes weeks of consistent and restful sleep to shake the after effects of sleep deprivation.
Another misconception is the amount of sleep people require.
Practice good sleep hygiene
Sleep hygiene is similar to your end-of-day personal hygiene.
How can you practice good sleep hygiene?
Start by shifting your perspective on what bedtime and sleep really are.
Youneedgood sleep and you should treat your bedtime with proper respect.
In other words, that cup of coffee you drank at 7 p.m. is still with you at midnight.
Step away from screens
Exposing yourself to the glow of a screen before bedwill keep you awake.
Your body is hardwired to wake up when light is bright and go to sleep when it gets dark.
Change your body temperature
Your body drops in temperature as you drift off into sleep.
you’re free to trick your body by simulating this temperature shift.
Have a cat that jumps on the bed at 3 a.m.?
Toss them out of the bedroom before bedtime.
Neighbor starts up their diesel truck at 4 a.m. for work?
Spouse gets up before you and turns on the lights to get dressed?
Sleep with a sleep mask onthis one is amazingly comfy.
Right now though, were focused on rebooting your sleep cycle, which means limiting naps.
Your bedroom should be a place your body associates with sleep.
Dont torture yourself by laying in bed frustrated.
Get out of bed and do something that will relax you.
Go sit in a comfortable chair and read a book for a little while.
Sort through magazines youre going to toss in the recycling bin.
Do something low-stress and relatively boring for 20-30 minutes, and then lay back down again.
You dont want to get in the habit of thinking of bedtime as unpleasant and stressful.
you should probably start doing these things right now.
Reading this at 5 p.m. after getting home from work?
Put that cup of coffee down right now.
Stop telling yourself youre going to get around to finally getting a good nights sleep and start getting one.
Long term recovery: Charting a proper course
Good sleep isnt accidental.
It might seem counter-intuitive since sleep looks like the most passive sport around, but preparation is key.
Analyze your sleep needs
Do you know how much sleep you actually need?
Could you tell someone with certainty that youre happiest after seven hours of sleep?
Waking up shouldnt be a jarring affair that involves you jabbing your finger on your phone alarm and growling.
Beating the alarm clock every day is like a little victory right out of bed.
Obey the routine
I cant tell you what your perfect routine is.
What is important is that you find a routine that works for your schedule and stick to it.
If you know youre going to be up late, take a power nap in the afternoon.
Short term sleep deprivation can be quickly remedied with adequate rest.
You dont have to tell me how hard it is to get your sleep schedule back on track.
Its hard to do and easy to screw up.
This post was originally published in 2010 and updatedonOctober 14, 2020 to meet Lifehacker style guidelines.
