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1-Page Summary of Sleep Smarter

Overview

We’ve all been there. We wake up from a bad night’s sleep, and we’re unable to focus on our work because we’re too tired. It feels like the day will never end, so we dream about going back to bed when it gets dark outside. However, as soon as our head hits the pillow again, we suddenly feel wide awake even though it was just minutes ago that we were asleep.

Although we may not realize it, sleep is a crucial part of our lives. We can use modern science to improve our sleeping habits and make us healthier and more productive. For example, by using this article’s tips on improving sleep hygiene, you’ll be able to get better rest.

In this article, you’ll learn about the importance of certain hormones in rest and recovery. You’ll also find out why sleep is more rejuvenating during a certain time of night, as well as how houseplants can improve your rest.

Big Idea #1: The importance of sleep is overlooked and underrated.

In today’s fast-paced world, sleep is often the first thing to go. People tend to sacrifice their sleep for work or other obligations and end up sleeping less than they should.

But what if sleep is actually the answer to productivity? In one study, people who were awake for 24 hours took longer and made more mistakes than those who slept. What’s more, you’ll be less productive when you’re tired.

A major reason for this is that sleep deprivation reduces the brain’s glucose content. Glucose is an essential carbohydrate that your grey matter uses as fuel, so when you are sleep deprived, it will starve in those areas of the brain responsible for problem-solving and high-level thinking. After 24 hours without sleep, glucose in these regions decreases between 12 and 14 percent.

In addition, several studies have shown that skipping one night of sleep makes us as insulin resistant as a type-2 diabetic. Insufficient amounts of this hormone leads directly to weight gain and signs of aging.

Therefore, sleep is not something to be avoided but a vital part of staying healthy and being productive.

Sleep is important because it helps our bodies repair themselves. Sleep allows us to fight off signs of aging and strengthens the immune, muscular, and skeletal systems.

Hopefully, you now understand the importance of getting a good night’s sleep. In addition to giving you more energy and helping you focus better on your tasks, it can also help prevent disease. Therefore, don’t try to cut back on sleep in order to seem more productive; that will just make things worse for you. To improve the quality of your sleep, keep reading!

Big Idea #2: When it comes to sleep, light is our best friend and worst enemy.

Sleep is a basic human need. We can’t compromise on it, and now that we know the importance of sleep, we should talk about light. It’s something that most people don’t think much about but has a huge impact on our quality of life.

Melatonin is a hormone that helps us sleep. It’s produced by the pineal gland in our brain and has antioxidant properties. The most important thing about melatonin is its role in regulating our body clock, which tells us when to go to sleep. Our production of melatonin is heavily affected by light exposure; when it gets dark at night, we naturally release more of this hormone as we become sleepy. Therefore, if you want to fall asleep faster and get a deeper restorative slumber, try getting some sunlight during the day—especially early in the morning. Early morning sunlight also helps wake up your organs and glands so you’re alert during the day. In contrast, avoid exposing yourself to screens before bed because they emit blue spectrum light that suppresses melatonin production at night (and makes it harder for you to fall asleep). If possible, stop using electronic devices an hour or two before bedtime so your body can produce enough melatonin for restful sleep.