Deep Dive Into Sleep
Bass Vs. Treble
Imagine a symphony.
Are the tempo and volume the same throughout? No, there’s a full use of the orchestra’s dynamic range from fortissimo (bombastic) to pianissimo (shhhhh), a constant interplay between bass and treble, woodwinds and strings, even shifts in time signature (ever heard of 9/8? - check out Bruce Hornsby’s song Tango King). Our days can be a lot like this. Sometimes we’re crackling with energy, excitement, and focus; other times just keeping our eyelids propped open is an effort. Everyone has these daily ups and downs but when we have them can vary significantly because of circadian rhythms. Click on the video link below to learn what these rhythms are and how you can use them to your advantage for better sleep.
REM vs. Slow Sleep
Each night of sleep is really a series of slow and REM (think of this as fast) sleep cycles. During slow sleep: breathing slows, temperature drops, and brain activity subsides. This is when the body can rest, repair, and form long-term memories from that day. During REM phases your brain is almost as active as when you are awake. This is the phase vivid dreams come from. REM phases get longer and longer as the night goes on with the longest between the 7th and 8th hour of sleep which is one reason why getting those 8 hours is so important!
When Your Boss Sends you a 2:00 AM Email…Take a Cue.
In today’s audiocast you heard a lot about cues. Time cues (like mealtimes, the 9-5 workday, etc.) help us stay in line with our biological clock and keep us on schedule with the rest of society. Typically, we all take breaks around the same time to eat, socialize and work. Imagine if everyone did things differently on a 24-hour schedule. Chaos!
CHALLENGE #2: Evaluate Your Zzzz Zone
Spend some time in your sleeping space with a notepad in hand. Does your room get a lot of natural light in the morning? Are there quiet but noticeable sounds? Does light leak in from the street lights? Make a list of things that may be adding light to your bedroom when you should be sleeping and keeping light out in the morning. Brainstorm solutions. Maybe invest in some thicker blinds, a noise machine, or try going to bed right when you start to feel tired for a week and see how you feel.
The Head Trip, Jeff Warren
Smarts and Stamina by Marie-Josee Shaar and Kathryn Britton
Eat Move Sleep - How Small Choices Lead to Big Changes, Tom Rath
Sleep Cycle (app)
Sleep Talk (app)