background preloader

Good sleep, good learning, good life

Good sleep, good learning, good life
Foreword It is everyone's dream to wake up fresh, happy, and ready for action on a daily basis. Sadly, in the modern world, only a small minority lives that dream. Yet the dream is within reach for most healthy people given: a bit of knowledge, and a readiness to make some lifestyle sacrifice. I hope that this article compiles all the basic ingredients of knowledge that are helpful in accomplishing refreshing sleep. This article was originally written a decade ago. This article is a compilation of the most important and the most interesting things about the biology of sleep. Since writing the original Good sleep, good learning, good life, tremendous progress has been made in the science of sleep. As the article grew to be insanely long, you may wish to begin with the summary at the bottom of the article. Notes Incremental writing: Due to the size of the material, this article was written using a technique called incremental writing. Importance of sleep Why understanding sleep is important? Related:  Sleep to read

How to Sleep More Effectively, Starting Tonight at Personal Development with Ririan Project “There is a time for many words, and there is also a time for sleep.” - Homer Tired after getting a full nine hours and still feeling exhausted? You sleep the sleep of the innocent – you nod off quickly, don’t have nightmares and have no trouble breathing – and still you can hardly get up in the morning and seldom feel totally awake, no matter how long you slept the previous night. You are suffering from a clear-cut case of ineffective sleep. The good news is that, starting tonight, you can improve the quality of your sleep. 1. It is possible to sleep too long or at the wrong time. 2. As I mentioned, there are three optimal lengths of sleep -­ but that doesn’t mean you can just choose one. 3. Most people can get away with some wildness in their routines as long as they soak up some bright light at the right time. 4. Your body was designed to sync with the cycles of nature – including daylight and darkness. 5. To get the most out of your shutdown time, keep regular hours.

Sleep: The secret to a sound sleep lies inside the brain, researchers find - latimes.com I am frequently amazed by my husband's ability to sleep through all kinds of noises that cause me to wake in a flash -- car alarms, smoke detectors that are running low on batteries, and especially kids who have lost track of their favorite blankie in the middle of the night. Thanks to a new study being published in Tuesday's edition of the journal Current Biology, I now know that his brain probably produces more sleep spindles than mine. You see, while we're sleeping, the thalamus -- the part of the brain that receives sensory input like sounds -- tries to relay information to the cortex, where the sounds are actually perceived. Sleep experts can see these transmissions on an electroencephalography test, or EEG. But, scientists believe, sometimes the brain throws up roadblocks to prevent the cortex from being disturbed during crucial periods of sleep when memories are consolidated. These roadblocks are sleep spindles, which also have a characteristic appearance on an EEG. -- Karen Kaplan

Polyphasic Sleep: Facts and Myths Contents The law of accelerating returns We live in the times of accelerating acceleration. The Moore's Law makes the world smaller, faster, more connected and more efficient. We are now able to touch and feel Kurzweil's generalization: the law of accelerating returns . The fast-living young generation is hungry for more. At the same time, the myth-making power of the human mind is now grotesquely amplified by the all-mighty Internet. Around the year 2000, a new meme cropped up in several blogs on the net: The Uberman's Sleep Schedule. The Uberman's Sleep Schedule The idea behind the Uberman's Sleep Schedule is to gain waking hours by sleeping the total of just 3 hours in 6 portions distributed equally throughout the day. The Uberman's Sleep Schedule was proposed in this blog at Everything2. Polyphasic sleep More and more frequently, Uberman's Sleep Schedule was being referred to as polyphasic sleep (the term popularized by research and book by an Italian chronobiologist Dr.

How To Take An Effective Nap To Super Boost Your Productivity “Sleep when you’re dead.” I’ve heard this more times than I can count. The idea is that you’ll have plenty of time to sleep when you die, so don’t waste your time while your alive. Napping and sleeping in general has become a sign of laziness or weakness. We should be willing, society says, to forego sleep in an effort to keep going, keep working, keep doing. But sleep and napping specifically, can actually make you a better and more productive person overall. So, get comfy, lean back and get a few winks. Take Off Your Shoes This is really essential. Lay Down Laying down for a nap tells your body that you are ready to sleep. “Sleep not only rights the wrong of prolonged wakefulness but, at a neurocognitive level, it moves you beyond where you were before you took a nap,” said Matthew Walker, an assistant professor of psychology at UC Berkeley who studies the effects of sleep and napping. Use a Blanket Or a coat or something to snuggle under. Limit Your Napping Time Nap After Lunch Set an Alarm

Understanding Sleep: Deep Sleep, REM Sleep, Cycles, Stages, and The power of sleep Many of us try to sleep as little as possible. There are so many things that seem more interesting or important than getting a few more hours of sleep, but just as exercise and nutrition are essential for optimal health and happiness, so is sleep. Understanding sleep Sleep isn’t exactly a time when your body and brain shut off. The good news is that you don't have to choose between health and productivity. Myths and Facts about Sleep Myth 1: Getting just one hour less sleep per night won’t affect your daytime functioning. Myth 2: Your body adjusts quickly to different sleep schedules. Myth 3: Extra sleep at night can cure you of problems with excessive daytime fatigue. Myth 4: You can make up for lost sleep during the week by sleeping more on the weekends. Adapted from: Your Guide to Healthy Sleep (PDF) The National Institutes of Health How many hours of sleep do you need? Sleep needs and peak performance Think six hours of sleep is enough? Think again. The effects include:

Want to Sleep Better? First, Reduce Your Cortisol Levels then Follow These Six Key Tips Trouble sleeping? Your cortisol levels could be too high. Learn how to control them and get a good night's sleep. Here in America, recent statistics indicate that 1 in 8 people have difficulty falling or remaining asleep. Many adults are turning to drugs such as Ambien that have reported side effects like amnesia, sleep walking and unconscious "sleep-eating" during the night. Even preschoolers have insomnia. This phenomenon is a significant concern to us here at Body Ecology because deep sleep is one of the most fundamental ways our body heals itself. To start, it's important to explore why we have difficulty sleeping. Sleeping Trouble? The Stress or Death Hormones Cortisol is called the "stress hormone" because it is secreted during times of fear or stress, whenever your body goes into the fight or flight response. Cortisol suppresses another important, DHEA, the "youth" hormone. Cortisol causes blood sugar to elevate and this then leads to an acidic blood condition. Cortisol and Fear

American Sleep Apnea Association | American Sleep Apnea Association Parasomnias: Nightmares, Night Terrors, Confusional Arousals and More Sleep Disorders and Parasomnias Parasomnias are disruptive sleep disorders that can occur during arousals from REM sleep or partial arousals from non-REM sleep. Parasomnias include nightmares, night terrors, sleepwalking, confusional arousals, and many others. Nightmares Nightmares are vivid nighttime events that can cause feelings of fear, terror, and/or anxiety. Night Terrors A person experiencing a night terror abruptly awakes from sleep in a terrified state, but is confused and unable to communicate. slideshow Children Sleep Problems start People experiencing sleep terrors may pose dangers to themselves or others because of limb movements. Sleepwalking Sleepwalking occurs when a person appears to be awake and moving around, but is actually asleep. Sleepwalking appears to run in families.

Related: