20.Sleep

Irrespective of how hard you work, your brain and body need to slow down and take a break to consolidate the benefits of everything you do. In this chapter, we will talk about a robust strategy to fix sleep cycles.

Chronobiology

Our bodies follow circadian rhythms, roughly 24-hour cycles regulated by the brain’s suprachiasmatic nucleus (SCN) in the hypothalamus. These rhythms influence the release of hormones like melatonin and cortisol, which affect sleep-wake cycles. For instance, attention and alertness tend to be highest in the late morning when cortisol levels are elevated. Memory consolidation, particularly for declarative memory, is most effective during sleep, especially during slow-wave sleep (SWS) and rapid eye movement (REM) sleep. Problem-solving and creative thinking often peak in the afternoon, when body temperature and brain activity levels are at their highest. Disruption of these rhythms, such as through irregular sleep patterns or shift work, can impair neuroplasticity, reduce synaptic efficiency, and lead to troublesome issues.

Fixing your sleep cycle.

Many people try hard to improve their sleep, but they often rely too much on sticking to strict routines instead of paying attention to what their body needs. They believe that going to bed early means they’ll wake up early, but it’s not always that simple. They might spend hours lying in bed, trying everything from turning off lights and phones to meditating, but still struggle to fall asleep. This can be really frustrating, and after a few days, they might just give up. While these habits can help, they’re not the solution. The key is to get your body’s natural sleep rhythm in sync. Here are some simple steps to make falling asleep easier and improve the quality of your sleep.

1) Maintain a sleep journal for a week.

a)Total bed  Hours: Include all hours spent in bed, even when not sleeping. The time you went to bed and the time you got off it.

b) Actual hours slept: Document the actual hours slept each night. The time you feel asleep and the time you awoke (approximately).

Fill in the following table for a week; approximate times are good enough; a smart watch with sleep tracking should help with some of these numbers!

Date	I went to bed at	Fell asleep at	I woke up at	I got out of bed at	Hours slept	Hours in bed	Sleep efficiency

2) Calculate sleep efficiency and sleep needs.

With these numbers, we can arrive at sleep efficiency, a number we want to get as high as possible. The sleep efficiency column calculates the percentage of time spent asleep while in bed. It’s calculated by dividing the total hours slept by the total hours spent in bed, then multiplying by 100.

A seven-day average for Raja

I went to bed at	Fell asleep at	I woke up at	I got out of bed at	Hours slept	Hours in bed	Sleep efficiency
11:00 PM	1:30AM	7:30AM	8:30AM	6	9.5	63.1%

For the time being, let’s consider the hours slept as our body’s indication of its sleep requirement, or sleep need. Averaging this over several days can provide a more accurate figure.

This can vary widely from person to person and is influenced by various factors such as the season, life circumstances, mental and physical health, activity levels, and genetic predispositions. Adopting a one-size-fits-all approach, like aiming for a strict 8 hours of sleep, isn’t effective. Instead, it’s crucial to listen to what your body tells you and adjust accordingly. Oversleeping can bring about similar symptoms as undersleeping, underscoring the importance of finding your optimal sleep duration.

3) Choose a time to wake up:

Set your wake-up time based on your sleep needs. Determine your optimal waking time to align with your bedtime goal. For instance, if you require 6 hours of sleep and aim to sleep by 10 PM, you’ll naturally feel sleepy at 10 PM only if you are able to rise at 4 AM and ensure exposure to bright light. Consider investing in a light therapy lamp to aid this process.

Do not fall for the optimal trap; make gradual adjustments, such as shifting from 8:00 a.m. to 7:45 a.m. Work your way down in a casual, playful, and gentle manner. Gradually wake up a bit earlier each day until your body adjusts to the new schedule. Trust me, once your brain catches on, you won’t be able to oversleep, even if you want to!

Here’s why setting a bedtime may not be effective: Imagine you aim to go to sleep by 10 p.m. You wrap up your day, wind down, and get into bed. But as you close your eyes, sleep eludes you, leaving you restless and frustrated. This anxiety about not being able to sleep creates a barrier. Remember, anxiety is your brain’s way of protecting you from perceived threats. If you fear you won’t sleep, your brain won’t easily allow it. It’s a common cycle: the more you want to sleep, the harder it becomes.

4)Handling anxiety:

If you find yourself awake in bed for over 30 minutes during your designated sleep period, it’s time to take action. Get out of bed and choose a comfy chair to indulge in some gentle relaxation activities. You could read a book, listen to music, or engage in the grounding exercises we discussed previously. The key is to chill out and relax, not to focus solely on falling asleep. This approach helps alleviate anxiety about sleeplessness, allowing you to unwind and increasing the likelihood of eventually drifting off to sleep.

5) Resist the Urge:

Even if you’ve been unable to sleep for several hours, resist the urge to return to bed immediately. Only when you feel very sleepy and are confident will you nod off quickly should you go back to bed.

6) Get off the bed.

Regardless of how little sleep you’ve had, strive to wake up as close to your set wake-up time as possible.

Now is the time to introduce some of the popular sleep hygiene measures.

Create calming bedtime habits like reading, taking a warm bath, or practicing soothing stretching to signal your body to relax. If you choose to watch something on a screen, ensure it is dimly lit and use blue light filters, but experiment to see what it does to your sleep.

When winding down before bed, opt for longer, previously consumed content over new, short-form, or exciting content. This familiar material tends to have a more soothing effect on the mind, making it easier to relax and prepare for sleep.

Turn off your notifications and use night mode or bedtime mode on your phone.

Keep your bedroom cool, dark, and quiet to promote better sleep.

Invest in a comfortable mattress and pillows that support your sleeping position.

Avoid consuming caffeine, nicotine, and other stimulants beyond 3 p.m.

Reserve your bed only for sleep and sex.

Restful sleep can do wonders for your physical, mental, and cognitive health.

Light as an intervention

Light therapy can be a powerful tool to improve sleep-wake cycles, mood, and energy levels. Here’s how it works and how to incorporate it into your routine:

1. How Light Therapy Works Our circadian rhythms are heavily influenced by light exposure. Natural sunlight helps regulate the production of melatonin, a hormone that promotes sleep, and cortisol, which promotes wakefulness. Light therapy uses bright light to simulate natural sunlight, which can help reset your internal clock.
2. Improving Sleep-Wake Cycles
   • Morning Light Exposure: Exposing yourself to bright light in the morning can help reset your circadian rhythm. This can be particularly helpful for those who have difficulty waking up early or feel groggy in the mornings. Consider spending time outside in natural sunlight or using a light therapy lamp for about 30 minutes within the first hour of waking.
   • Evening Light Management: Reducing exposure to bright lights in the evening, especially blue light from screens, can help signal to your body that it’s time to wind down. Use dim lighting in the evening and avoid screens at least an hour before bed.
3. Boosting Mood and Energy Levels
   • Seasonal Affective Disorder (SAD): Light therapy is often used to treat SAD, a type of depression that occurs at certain times of the year, usually in the winter. Regular use of a light therapy lamp can help alleviate symptoms by simulating sunlight and boosting serotonin levels.
   • General Mood and Energy: Even for those without SAD, light therapy can help improve overall mood and energy levels. Regular exposure to bright light can increase alertness and improve mood, making you feel more energized and productive throughout the day.
4. Using a Light Therapy Lamp
   • Choosing a Lamp: Look for a light therapy lamp that provides at least 10,000 lux of light, which is the standard intensity for effective therapy.
   • Timing and Duration: Use the lamp for about 20-30 minutes each morning. Place it at a slight angle to your face, about 16-24 inches away, and go about your morning routine (e.g., eating breakfast, reading) while using it.
   • Consistency: Regular use is key to seeing benefits. Try to incorporate it into your daily routine for consistent results.

Incorporating light therapy into your daily routine, along with good sleep hygiene practices, can significantly improve your sleep-wake cycles, mood, and energy levels.

You’ve got this! We explored the science behind sleep cycles and discovered how to listen to your body’s natural rhythm. Remember, everyone’s sleep needs are unique. By ditching the pressure and embracing these tools, you’ll be well on your way to a night of restful sleep and a recharged you. So, put down that phone, grab your favorite PJs, and get ready to conquer those dreams!