![]() Primary insomnia occurs from conditions like restless leg syndrome, sleep apnea, or physically acting out your dreams.Avidan says insomnia - categorized as trouble falling asleep, staying asleep, or waking up too early - has one of two causes: While this mutation is rare, there are other genetic mutations that act on different neural pathways, which could naturally shorten sleep.įor the rest of us, Dr. New research shows that the short sleepers I described above may have a mutation on the hDEC2 gene that regulates their circadian rhythms, or sleep-wake cycle. Whatever the case, it’s good to remember that every moment you spend in bed doesn’t necessarily translate into quality sleep. In a given night, you may also get up to use the bathroom or snore yourself into consciousness. Maybe you’re awakened by a tossing partner, a crying baby, or an ambulance siren. “The standard in the literature is that healthy sleepers spend more than 90% of the time in bed asleep, so if you’re in bed for eight hours, a healthy sleeper might actually sleep for only about 7.2 hours.” The ongoing hours debateĪccording to the National Sleep Foundation (yes, there is such an organization), adults between the ages of 18 and 64 should get an average of eight hours per night.īut, in a recent Quartz article, sleep scientist Daniel Gartenberg said that in order to get that eight hours of sleep, you need to physically be in bed for 8.5 hours. I’ll share more about my sleep habits in a minute, but first, how much is enough? Can you get too much sleep? When I started to build Jotform 12 years ago, I developed my own (rather unconventional) sleep habits.Įven as we’ve grown to employ 110 people and serve nearly 4 million users, I rely on these routines to help me get the rest I need. ![]() In my 20s, I had about 1–2 sleepless nights every week - and I’d be totally ruined the next day. Personally, I’ve always had trouble sleeping. Decreasing either the amount or the quality of your sleep lowers the body’s insulin sensitivity and glucose tolerance.Ĭlearly, sleep is critical for physical, mental and emotional health.įew things in life are as natural as sleeping, but that doesn’t mean it’s easy in our modern world. In terms of metabolic health, lower sleep duration has been linked to higher rates of type 2 diabetes, obesity, and cardiovascular disease. When you don’t get enough sleep, your brain can struggle to create memories, from facts and details to emotional experiences. Secondly, memory consolidation is the process of maintaining and reinforcing long-term memories. While these toxins can be flushed out during waking hours, researchers have found that clearance during sleep is as much as two-fold faster than during waking hours.”Īs Clear explains, sleep is the brain’s way of “taking out the trash.” That’s why a long snooze makes you feel refreshed - almost like your mind was deep-cleaned. “… sleep plays a crucial role in cleaning out the brain each night. In a decidedly thorough post on the topic, author James Clear says sleep has three functions: restoration, memory consolidation, and metabolic health: But first, let’s explore the basics of sleep. Like most things in life, it depends who you ask. ![]() If you want to grow a business or accomplish great things, should you take a page from Martha Stewart (3–4 hours) or Arianna Huffington (sleep advocate)? Lately, the when, how, and how much is constantly debated and dissected.Īnd while leaders like Nooyi, Ford and Ahrendts are among “ the Sleepless Elite” who thrive on just a few hours each night, sleep enthusiasts, including Amazon’s Jeff Bezos and Microsoft founder Bill Gates, say they can’t function without 7–8 hours on the pillow. Sleep is a huge topic in startup circles. Fashion designer Tom Ford logs just three.Īngela Ahrendts, Apple’s VP of Retail, says she gets a headache after six.
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