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Your Sleep Cycle And How To Hack It For Better Sleep

Your Sleep Cycle And How To Hack It For Better Sleep

If your health and wellness are important to you it’s critical to be aware of your sleep cycle. Neglecting your sleep can have some pretty damaging spill over effect on your health. Sleep is when your brain and body spring into action. Understanding the importance of sleep and the sleep cycle can allow you to take control of the rejuvenating and healing power of sleep.

How Your Sleep Cycle Works

So you’ve nodded off while watching a House Hunters marathon and are slowly off to la la land. No, not the charming movie with Emma Stone and Ryan Gosling but you’ve started a 4 stage process that happens to our bodies each night.

Stage 1: Within minutes your brain starts to produce alpha and theta waves which help to slow things down and your eye movements also slow down. This is a light stage of sleep that can last around 7 minutes and you can be easily woken up. This length is usually the best for a quick cat nap or if you’ve fallen asleep in the bathroom at work.

Stage 2: This is also a pretty light stage of sleep but your brain starts to spring into action creating sleep spindles which are burst of brain activity. Waking up at the end of this stage works for the classic power nap as it’s not too deep which can result in grogginess.

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Stage 3 & 4: Now you’re getting into deep sleep and the body starts to slow down and really relax with very little muscle activity or eye movement. You’re less likely to be woken during this stage. As you move into stage 4 you now begin to produce more brain waves and fall into real restorative sleep. When it comes to your health and wellness this stage is critical as it’s when you repair muscle and tissue, stimulate growth and development, boost immune function and set up your energy for the next day.

Eye movement determine when we will dream

I was never a big fan of the band REM but am a big fan of it’s function in the body! REM stands for rapid eye movement and you enter into it around 90 minutes into sleep. This is where your brain becomes super active and you start to dream. Along with dreaming your body also springs into action as your heart rate and blood pressure are increased and breathing becomes faster and shallow. Each REM phase can last around one hour and you can have 4-5 of these cycles each night.

The REM stage isn’t just about dreams of you showing up naked to school but serves an important role in memory and learning function. This is when your brain processes and consolidates information from the day before so it can be stored in your long term memory such as information that I’m very handsome…

Non-REM sleep on the other hand involves no eye movement and dreamless sleep. Breathing, heart rate, and blood pressure will become lower in non-REM sleep. Brain activity also becomes slower or as I like to call it, the ‘Kardashian phase’ of sleep…

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Mental Notes To Keep If You Want To Sleep Better

Getting 7-9 hours of sleep each night is still a good rule of thumb to get that true restorative sleep. It’s important to recognize that during times of sickness or stress that you allow yourself to get more sleep. This is the time where your body burns off those stress hormones and can fight illness so make sleep a priority. With that in mind how do you get the best quality sleep each night?

Sleep experts say that the most important thing in getting a good night sleep is to create a consistent wind down routine and stick with it starting at the same time each night. This may involve having a shower and then reading and listening to music but the main thing is that consistency as your body will recognize that sleep cycle is about to begin. This will help you fall asleep quicker and get deeper and more restorative sleep each night.

Here are 4 other tips to get better sleep:

1. Keep Your Room As Dark As Possible

Darkness helps to stimulate melatonin in your brain which helps to control you circadian rhythm and sleep cycle. It helps in you getting that deep sleep but it needs darkness to activate. A good tip is to buy black out curtains to keep your room as dark as possible.

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2. Your Sheet Should Feel Cool When You Touch

Your body goes through temperature fluctuations throughout the day and when you fall asleep your body naturally cools off. Helping your body get to that lower temperature quicker can encourage deeper sleep. There’s not a specific temperature but your sheets should feel cool to the touch when you lie down on them.

3. Cut Out Blue Light At Least 1-2 Hours Before Bed

In the same way darkness stimulates melatonin in the brain blue light disrupts it. Blue light is what comes from the screens of our electronics and can cause a real disruption in your sleep so try to avoid them the few hours before bed. If you have to be doing work on a lap top or scrolling Facebook to the wee hours there are at least some steps you can take. F.lux is a program that gives your laptop screen a warmer glow taking out the harsher blue light. If you use an iPhone you can activate the night shift mode which also has a similar effect.

4. Avoid Caffeine After 3-4 P.M 

This might seem obvious but you’d be surprised how long caffeine can last in your system. The noticeable effects of caffeine can ware off in a few hours but it has a half life which extends its effects in your blood stream. This half life can last anywhere from 5-6 hours and possibly even longer. So if you have a coffee at 5-pm and try to go to sleep at 11 and wonder why you’re not nodding off it may be due to the caffeine.

You’re going to have to experiment when the best cut off time for yourself is as people have different tolerances and sensitivities to it.

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Hopefully you can see how understanding your sleep cycle can have a massive benefit for your health and wellness. If you’re fit and active sleep is crucial for getting healthier and stronger. It’s when you recover and rejuvenate and with these sleep tips hopefully you can improve your sleep starting tonight.

And if you dream of Ryan Gosling, so much the better.

Featured photo credit: Seniju via flickr.com

More by this author

Jamie Logie

Jamie is a personal trainer and health coach with a degree in Kinesiology and Food and Nutrition.

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Last Updated on November 19, 2019

20 Time Management Tips to Super Boost Your Productivity

20 Time Management Tips to Super Boost Your Productivity

Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

1. Create a Daily Plan

Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

2. Peg a Time Limit to Each Task

Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

3. Use a Calendar

Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

4. Use an Organizer

An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

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5. Know Your Deadlines

When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

6. Learn to Say “No”

Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

7. Target to Be Early

When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

For appointments, strive to be early. For your deadlines, submit them earlier than required.

Learn from these tips about how to prepare yourself to be early, instead of just in time.

8. Time Box Your Activities

This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

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9. Have a Clock Visibly Placed Before You

Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

10. Set Reminders 15 Minutes Before

Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

11. Focus

Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

12. Block out Distractions

What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

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Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

13. Track Your Time Spent

When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

You can find more time tracking apps here and pick one that works for you.

14. Don’t Fuss About Unimportant Details

You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

15. Prioritize

Since you can’t do everything, learn to prioritize the important and let go of the rest.

Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

16. Delegate

If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

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17. Batch Similar Tasks Together

For related work, batch them together.

For example, my work can be categorized into these core groups:

  1. writing (articles, my upcoming book)
  2. coaching
  3. workshop development
  4. business development
  5. administrative

I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

18. Eliminate Your Time Wasters

What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

19. Cut off When You Need To

The number one reason why things overrun is because you don’t cut off when you have to.

Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

20. Leave Buffer Time In-Between

Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

More Time Management Techniques

Featured photo credit: Unsplash via unsplash.com

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