Sleep is at the foundation of mental health, physical health, and performance. Everyone has different sleep needs; some people only need 6 hours a night. Some people need as much as 10. Most need 7-8hrs. Some people benefit from a nap of 90 minutes (or less) in the afternoon, whereas other people find that naps alter their nighttime sleep.
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How focused, emotionally stable and able to face challenges during the day we feel is MAINLY related to the duration and quality of our sleep. There is no greater barometer of our well being.
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Indeed, we work through our emotional challenges during rapid eye-movement sleep, which occurs mainly in the second half of our sleep night. Tissue repair occurs in sleep. Dreams can indeed have meaning but not always. The point is that sleep is not just about rest and restoration — it informs and reflects how we are doing in our waking life.
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Learning to identify the correlations between sleep quality and dreams and the events of our daily life is one of the most powerful things we can do for a mental health physical health performance. All the while paying attention to trying to get quality sleep of sufficient amounts for 80% or more of the nights of our life. THIS IS POSSIBLE FOR ALL USING SIMPLE SCIENCE-SUPPORTED TOOLS.
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How focused, emotionally stable and able to face challenges during the day we feel is MAINLY related to the duration and quality of our sleep. There is no greater barometer of our well being.
-
Indeed, we work through our emotional challenges during rapid eye-movement sleep, which occurs mainly in the second half of our sleep night. Tissue repair occurs in sleep. Dreams can indeed have meaning but not always. The point is that sleep is not just about rest and restoration — it informs and reflects how we are doing in our waking life.
-
Learning to identify the correlations between sleep quality and dreams and the events of our daily life is one of the most powerful things we can do for a mental health physical health performance. All the while paying attention to trying to get quality sleep of sufficient amounts for 80% or more of the nights of our life. THIS IS POSSIBLE FOR ALL USING SIMPLE SCIENCE-SUPPORTED TOOLS.
- Dr Andrew Huberman.
Not all of us will need to use all of the protocols, some of us may only need to use one but knowing the main protocols we have created will lead you to a more restful sleep.
1. Direct sunlight early in the morning, if theres cloud cover this is fine however you will need to be exposed for 5-10 minutes. This will help ''reset'' your circadian rhythm.
2. Stopping caffeine 8 hours before bed. This will stop caffeine blocking the sleep signal in the brain.
3. Massively reducing light exposure in the 2 hours before bed. this means switching off bright lights and not staring at TV screens. OR, reducing the lights and wearing blue light filter glasses'. Both these protocols will reduce the amount of blue light emitted into the eye balls and signalling to the brain it is daytime.
4. Taking you Deep Sleep capsules 1-2 hours before bed. This will place your brain and body in a suitable state for sleep which will help increase both the sleep time and sleep quality.
5. Give yourself enough time to sleep. Don't go to bed too late and expect to have a good sleep within a 5 hour sleep period. Allow yourself at least 8-10 hours for sleep.
As mentioned, not all of these protocols will be required by all of you.