This simply means that consistent lack of restful sleep is scientifically linked to a decrease in higher brain function. These findings were not only associated with one-time severe or total sleep deprivation as in "pulling an all-nighter", but also followed several days of chronic sleep restriction. We understand that situations arise in life that affect our ability to get regular restful sleep. Whether a college student studying for finals, an executive with a deadline, or a parent of a young child sometimes 8 uninterrupted hours of sleep is simply unrealistic. Since this is a fact of life for many it is vitally important to make the most of the restful sleep that you can achieve. Because the body responds to it's environment intelligently, creating the conditions for optimal sleep is essential. In Part I of this two part series we want to provide you with a few easy things that you can do to get better functional rest.
Three things that you can do TODAY to create the environment for restful sleep:
- Avoid caffeine past 3:00 pm - Caffeine has a half-life of 6 hours meaning that if you ingest 180mg (the average cup of coffee) at 3:00 pm, by 9:00 pm you still have 90mg of caffeine in your system. As a stimulant even these small doses can affect your ability to enter the deepest phases of sleep. Each individual metabolizes caffeine differently, and some are genetically predisposed to caffeine sensitivity.
- Drop the temperature - This one has made a big difference for me personally. Studies indicate that the ideal ambient temperature for achieving restful sleep is between 60-65 degrees F. Before arguments about the thermostat begin, consider a few things. To achieve the deepest levels of sleep our core body temperature has to drop by 2-3 degrees F. Usually this occurs in the early morning hours (which is why it's so hard to get out of bed some mornings). The region of the brain largely responsible for sleep (the hypothalamus) also regulates body temperature, so by controlling the ambient temperature we assist the brain in creating the proper conditions for physiological rest. If you consider yourself "cold-blooded" try wearing warm socks and piling on the blankets to be more comfortable in a cooler room.
- Ditch the electronics 1-2 hours before bed - It is well documented that blue light emission reduces our ability to achieve restful sleep. Blue light is emitted from electronics such as television and computer screens as well as tablets and smart phones. Apple has recently developed the "night shift" function in order to ensure that you continue to use your Apple products at all hours of the day in lieu of this information. Blue light stimulates the brain in a similar way to daylight and interrupts our natural sleep rhythm as our body begins winding down for the night. Put away the electronics and engage in more restful activities at the end of the day such as reading, in order to achieve more restful sleep tonight.
These are just a few simple things that each of us can implement immediately in order to achieve more restful sleep. Again, the goal is to assist you in reaching your functional potential by eliminating simple barriers to higher performance and productivity. By doing these simple things you create conditions conducive to restful sleep, and improve daytime cognitive function.
In Part II we will take it to the next level and discuss STRUCTURAL considerations for optimum sleep including:
- Ergonomics
- Mattresses
- Pillows