Two Simple Steps to Improve Sleep Quality

After a full day of classes and work I found myself tired and wired and also snacking.  I would get home, throw my backpack on the ground, take my pants off, grab a snack and veg out while watching Netflix mindlessly.  

I wasn't eating because I was hungry, rather because I was bored and unable to sleep.  Research shows that after just 24 hours of sleep deprivation, there is an overall reduction of 6 percent in glucose reaching the brain.  This is why you may crave candy, chips, doughnuts and other sugary things when you are sleep deprived (Sleep Smarter).

Staying up past 10pm was allowing my biological survival mechanisms to take over.  Biological systems with trump willpower 9 out of 10 times.  It doesn't matter how much you don't want something when you body needs it.  

In our days as hunger-gatherers, if we lacked brainpower at a given moment -- we were dead.

What you can do to combat this: 

  1. Schedule your sleep and wake times. Try to make them the same time every day (even on the weekends)

  2. Start sleeping before 10pm. Between 10pm and 2am is known as the "money time". During this period of sleep, human growth hormone (HGH) is released to help repair your body from the stresses of the day. When you skip this period, you are missing out on something special. You don't want to be that one person who doesn't get the "inside" joke.

If something is important to you, you will schedule it and follow through.  Even if you aren't snacking late a night, missing out on your body repairing itself will only lead to a more stressful and sleepy day to follow.  Get your phone out right now and schedule your bedtime.  What do you think -- 9:45pm?

Comment below and let me know what time you go to sleep.  I am curious to know.

Shane JenneComment