Sleep: Cues, Routines, Tools
As one of the objectives for my fitness challenge, getting an average of 8 hours sleep each week is an important part of my new routine. This past week I attended a presentation on sleep presented by Virginie Gabel, a researcher at Stanford University.
Sleep Cycles
two types of cues or cycles that inform our sleep cycle and rest. Misalignment with each other or our routine results in sleep problems (e.g. jet lag, insomnia, teenage (trouble rising) and elderly (early tiredness) sleep challenges)
- optical / environmental cues
- circadian body cues
Key take-aways
For better daytime activity: Wake up with a dawn simulation light Increase daytime exposure to light (or use a blue enriched white light during the day) Encourage daily exercise (including walks) Eat at regular times Once awake, get out of bed (habitual cue, don’t lie in bed)
to get to sleep: end exercise 4h before bedtime no alcohol after dinner no caffeine in the afternoon only a small nap (better to have none at all) dim light in room before going to bed wear blue blocker glasses if using an LED screen at night
to improve sleep quality: sleep in complete darkness keep a consistent sleep time (7 days) sleep in thermoneutrality (cool but not cold) turn off electronic devices
On Blue Light
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the good: exposure in morning and during day correlated with higher productivity and energy
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the bad: exposure damaging to photoreceptors, can induce formation of cataracts and poor eyesight exposure at night inhibits falling to sleep / quality (cue for daytime)
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