Imagine a drug that could allow you to, reduce stress, burn more fat without doing anything, lower your risk of diabetes, increase your intelligence and focus, make you look and feel 10 years younger, to have more energy during the day, to protect your brain from degeneration To reduce the risk of early death… This “miracle” drug is sleeping.
In our age where the focus is on work and productivity, sleep is increasingly neglected. We sleep less than our grandparents and suffer from chronic diseases linked to our lifestyle. However, there are simple tips to improve your sleep.
The longest sleep deprivation has been studied Randy Gardner for 264 hours or 11 days. During the experiment, he presented with slurred speech, paranoia, mental confusion, and memory problems. Lack of sleep is a fatal disease! Research published in PLOS medicine analyzed the effect of sleep duration on the health of more than 7,000 men and women between the ages of 50, 60 and 70resulting from a study Whitehall Group. The researchers also found that the duration of sleep of five hours or less at age 50 was associated with an increased risk of death 25% Over the course of 25 years of follow-up. However, prolonged sleep is also associated with an increased mortality rate.
lead author, Dr. Severine Sabia (UCL Institute of Epidemiology and Health, and Inserm, University City of Paris) said:
“As people get older, their sleep patterns and sleep patterns change. However, it is recommended to sleep 7 to 8 hours a night, as higher or lower sleep durations have already been linked to individual chronic diseases. “.
What happens during sleep? The body, especially the brain, is renewed
The brain’s consumption of energy input decreases 44% brain consumption In oxygen it decreases by 25%. The whole body goes into “economy” mode.
For a better understanding, there are two types of sleep. the slow sleep and the rapid eye movement (REM) sleep It is also called REM sleep. Slow wave sleep has three stages that lead to deep sleep. To put it simply: deep sleep relaxes the body, and REM sleep relaxes the mind.
The alternation of day / night and the rhythm of the seasons affect almost all species. according to 2017 Nobel Prize LaureatesThese rhythms would be associated with a protein produced at night and gradually disappear during the day. What happens when you wake up in the morning? Daylight is captured by the retina and transmitted through the brain to the suprachiasmatic nucleus (your internal clock).
Light is made up of different wavelengths and each wavelength corresponds to a colour. The visible spectrum (violet, indigo, blue, green, yellow, orange, and red) and the invisible spectrum (gamma rays, x-rays, ultraviolet radiation on the infrared side, and radio waves). In the visible spectrum, blue light activates alertness and orange-red (dusk light) stimulates sleep. there blue light so it is motivating, red-orange light soothing. The problem is that blue light is caused by artificial lighting, especially computer screens, tablets and smartphones. It is therefore essential to avoid artificial lights after 8pm or to wear blue light filtering glasses, or even to use apps that allow you to adjust contrasts on screens. At night, also make sure you are in complete darkness because even the slightest light can be caught through closed eyelids and disrupt sleep.
The biological rhythm and necessary sleep time are specific to each person. They depend on genetics, age, activity, season…. Knowing your circadian rhythms is key to productivity. Michael Breuss, Specializing in sleep, it offers 4 designs based on animals: wolf, lion, bear and dolphin. in 4 time modes, Find out what works for you and test the suggested recommendations. Feel free to make more personal adjustments, and when you’ve determined your best rhythm, be sure to keep it every day even on weekends or holidays.
A bear day of the chronological type
- Auto wake between 7am and 9am.
- From waking up to 10 a.m. lull period.
- 10 a.m. to 1 p.m. Productivity period.
- 1 pm to 6 pm Creativity period (with a break around 3 pm).
- Bedtime: 11 pm to midnight.
Typical day of the Leo time style
- Auto wake between 5am and 7am.
- 8 am to 12 noon productivity period.
- From 12:00 noon to 3:00 pm, the creative period.
- After 3 p.m. is a quiet period.
- Bedtime is around 10 pm.
Day of the wolf timeline
- Auto wake between 9am and 11am.
- From waking up until 2 pm is a quiet period
- Between 2pm and 5pm the creative period (with a break around 4pm).
- The productive period is between 5pm and 8pm.
- Between 8 pm and 11 pm the return of creativity.
- Go to bed around midnight.
Dolphin timeline day
- Waking up from 6 am to 7 am.
- From waking up to 8 am getting ready for the day with mediation, sports, etc.
- Between 8am and 11am is a productive period (with a short break around 10am).
- Between 11 a.m. and 2 p.m. is the creative period.
- Between 2pm and 5pm is a quiet period.
- Bedtime is around 11pm.
These temporal patterns are clearly models to be improved upon, but nonetheless interesting because they allow you to structure your day so that the physiological moments of productivity coincide with the most important professional tasks. This is suggested by authors such as Chris Bailey, a productivity specialist. For him, we’d have a “biological prime time,” mastering which would be the ultimate productivity hack as it relates to our most intimate physiology.
As you understand, sleep is one of your best allies in maintaining your physical and mental fitness. Good sleep starts in the morning with exposing yourself to daylight to re-synchronize your biological clock. On the contrary, exposing yourself to artificial lights in the evening can alter the synthesis of melatonin, the hormone that allows you to sleep peacefully. If you have any questions about Biohacking in general or this topic in particular, please let me know.
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