Heads up: This article was commissioned as a part of the Adam Rush Project. It was an experiment I did a few years ago to see if having books written by ghostwriters would be commercially viable. It wasn't. That said, the following article was written by someone else and not yet edited to my standards. I hope to find time to rewrite it myself in the future, but for now, read with caution.
Disclaimer: I wish I could tell you that I’m a doctor, but I can’t. I’m just an inquisitive author with a background in science and a love for practical research. The content of this article is provided for informational purposes only and should not be construed as medical advice. If you want medical advice, ask a real doctor.
Most of us have a lifestyle that challenges our ability to have a good night’s rest. To make time for getting things done, we often sacrifice sleep. But that is not how things should work. We should schedule things more flexibly. You might have to choose between sleep and something else that is as important in your life. It can be a change in your life like a new job or a baby that forces you to stay up for extra hours at night. Irrespective of the circumstances, always remember that sleep is essential to your health. It helps you to function to your best abilities. Thus, you should make it a point to schedule your sleep time and get the most out of it.
Next Steps
To schedule your sleep the right way, you first have to understand how many hours of sleep you need. For most people, it’s seven to nine hours of sleep. Also, while sleeping, try to focus more on quality instead of quantity.
The next thing that you should be doing is keeping a consistent sleep schedule. It will help you to live a more organized life. As you maintain a regular time for sleeping and waking, your body gets used to it and functions better.
You should also make it a point to take short naps. Although it doesn’t compensate for lost sleep, taking 20-30 minute naps will help you to get in a better mood and stay alert.
You should also watch the amount of food you consume. Various kinds of food can have an adverse impact on your sleep. Likewise, there are also foods that will promote and induce sleep. Avoid consumption of caffeine and alcohol before you sleep. Caffeine can prolong sleep onset, while alcohol will reduce the quality of your sleep.
If you’ve tried everything and still cannot get quality sleep, consult a doctor. Do not ignore the warning signs. You might have a sleep disorder that requires professional help.
Your Sleep Schedule
One of the things that you can do to get better quality and longer sleep is managing your time. Planning a consistent bed time will make it easier for you to fall asleep. Whether you are a working parent or a busy professional, make it a point to balance your work, family, and sleep. It might seem difficult, but you will get the hang of it.
Make sleeping your priority instead of a luxury. Making sleep your priority will help you to manage time better and get the most out of your day. As you sleep, you let your brain review the information that you learned during the day. Your brain makes sense of the day’s events and also makes room for long-term memories. Sleep is essential for the optimal performance of your brain. Without adequate sleep, you are more susceptible to the effects of stress. Concentration and focus become hard.
Your ability to manage your time is going to affect your health. So figure out a proper sleep schedule and stick with it. Always make it a point to sleep before you work. It will boost your productivity and help you to perform better. Likewise, if you take short naps between work, it will help you to maintain high performance. Finally, when you sleep at night after work, it will help you to recover from fatigue and prepare you for the next day. Avoid sacrificing sleep to focus on work and make sure that sleep is on the topmost rung of your priority list.
What Are Sleep Patterns?
Our bodies need a proper amount of sleep to function well. We need sleep every night to restore both mind and body. We each have an internal biological clock and a homeostat. The homeostat determines the timing of our transitions between sleep to wakefulness.
Your body’s biological clock determines the right time to go to bed and be awake. It regulates your body’s daily need to sleep according to two different factors. The first factor is how long you’ve been awake. The second factor is the regular pattern of your sleep.
The circadian clock guides the timing of your sleep. This clock is present in the innermost parts of the brain. Once the circadian clock determines that it is time to rest, it will begin preparing your body for sleep. It slows down the various body functions associated with being awake. The reverse of this process happens when it is time to wake up.
We begin a sleep cycle from the time we are born. Several aspects that help us to decide the right time for sleep guide it. They can include daylight, meal times, and our daily activities. Our bodies sync with a sleep and wake cycle. When we are in the dark, our bodies produce the hormone melatonin. Melatonin makes us feel sleepy.
Types of Sleep Patterns
There are three different types of sleep patterns, and each of them comes with its own set of advantages. Here’s what you need to know about them.
The monophasic sleep pattern is what most people deem as the standard pattern of sleeping. In this pattern, an individual sleeps once through the entire night and stays awake for the whole day.
The biphasic sleep pattern is where an individual sleeps not once, but twice a day. Usually, it includes a long deep sleep at night and an afternoon nap. Biphasic sleeping patterns are common in Spain and Latin America. People in those regions call the afternoon nap a “siesta.”
The polyphasic sleep pattern involves a shorter period of sleep at night and several naps during the day. There are many types of polyphasic patterns. The most well known are Everyman, Dymaxion, and Uberman.
- Everyman uses a core sleep period of about three hours. The core sleep period provides enough time for the different components of deep sleep to kick in. Then you take three twenty minute naps during the day. Everyman is one of the easiest and the most flexible sleep patterns that you can adopt.
- The Dymaxion pattern requires you to take four 30 minute naps evenly spaced through the day. You take one nap every 6 hours, for a total of two hours of sleep a day.
- Uberman includes six 20-30 minute naps, spaced at regular intervals through the day. Like Dymaxion, it works on the idea that your body needs only 2 hours of quality sleep a day. It is also one of the most challenging patterns to adopt. If you miss a nap or make a timing mistake, you will feel miserable.
On a Final Note
Most people follow the monophasic or biphasic sleep patterns. If you struggle with work-sleep balance, it is worth experimenting with the polyphasic pattern. Solid scientific research backs its principles. Whatever model you choose, make sure you keep a consistent sleep pattern. Don’t juggle between patterns because it takes time to acclimate to each one. Choose the pattern that keeps you feeling the most energetic.
Summary
- Whenever you get tired, take a 20-30 minute nap.
- Avoid caffeine and alcohol in the evening.
- Keep consistent bedtimes and waking times.
- If your current sleep pattern isn’t working for you, try a new one (monophasic, biphasic, or polyphasic).
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