Cool temperatures, dark shades and even a white noise machine create the optimal sleep environment. "The intense grogginess is called sleep inertia," Sprecher says, which is why some people feel even more tired after a nap.Ĭreate a sleep-friendly environment. Napping for more than 20 or 30 minutes causes your body to enter deeper stages of sleep, which will make it harder to wake up. If you're suffering from sleep debt, naps are a great way to up your sleep tally for the day as long as it doesn't interfere with your regular bedtime. Otherwise, it can make it difficult for some to fall asleep.
Breaking a sweat will also help keep your sleep regular, just ensure that exercise does not happen too close to bedtime. However, both experts say that bedtime rituals should not take place in bed-the bed is only for "sleep and sex."Įxercise daily. A relaxing bedtime routine like a warm bath or reading a book "gets you in that mindset that it's bedtime," Ingiosi says. Staying on the same schedule during weekdays and weekends keeps your natural rhythm on track. If you are concerned about your sleep, Ingiosi advises you to evaluate your sleep hygiene using the following guidelines: They found that for those who slept four hours a night "the impairment was equivalent to adding almost 8 years to their age." This study also noted that even one night of insufficient sleep can lead to cognitive function issues. An online study of over 10,000 people who performed tests assessing short-term memory, verbal ability, and reasoning found cognitive impairments were noticeable in those who slept less than six hours a night. Even if you think you feel fine, you may have impaired cognitive function from lack of sleep. You also cannot train yourself to sleep less, even if it seems like your body is getting used to it. While this study was extremely small, both Sprecher and Ingiosi agree that you can't pay off a week's worth of sleep debt by sleeping in on the weekend. While you can eventually recover from sleep debt, studies show chronic sleep loss can take more than one or two days to resolve.įor example, in a study of 15 young men, those who skipped out on one hour or more of sleep each night needed up to nine days of sufficient sleep - about eight and a half hours per night - to recover to the point where they felt less sleepy during the day. Sleep debt refers to the debt one accumulates over time if they fail to get adequate sleep. Here's what you should avoid as well as what works. There are some dangerous misconceptions about getting the right amount of sleep.
0 kommentar(er)
