Constant lack of sleep leads to accumulated fatigue, reduced intellectual abilities, and decreased ability to concentrate. But worst of all, a person forgets what their potential was like in a normal state and gets used to a “limited” version of themselves.
- Use light of varying intensity throughout the day.
To understand the time of day, our brain analyzes the surrounding lighting. In the morning and during the day, bright cool light indoors, resembling sunlight on a clear day, is important for tone and good mood. In the evening, dimmer and warmer “yellow” lighting is needed. This prompts the body to start synthesizing the sleep hormone melatonin, so that a person can fall asleep in 3–4 hours. To stay alert throughout the day, it is recommended to take such medications as Waklert and Modalert.
- Enable “night mode” on gadgets several hours before sleep.
The screen of smartphones or laptops emits blue light, which disrupts melatonin synthesis and can make falling asleep more difficult. The “night mode” function blocks some “blue” wavelengths, reducing the harmful effect of the gadget.
- Ensure complete darkness.
Even if streetlight enters the room, the retina signals this to the brain. Consequently, important processes in the body are disrupted, such as metabolic regulation. Therefore, it’s important to sleep in complete darkness. This can be achieved with thick curtains or an eye mask.
- Stick to a routine.
This concerns not only bedtime but also other daily habits. For example, eating at consistent times. The body gets used to a certain rhythm, which also affects falling asleep easily and sleep quality. Maintaining a routine positively impacts sleep quality and overall well-being.
- Ensure uninterrupted sleep at night.
This ensures that all brain processes during sleep proceed correctly. If uninterrupted sleep isn’t possible, fragmented sleep in several “blocks” is better than nothing. Short awakenings at night, such as waking up for bathroom breaks or feeding a pet, are not considered sleep interruptions because you perform these actions “automatically” and quickly fall back asleep.
- Try not to stress before bedtime.
For instance, don’t solve complex problems that emotionally stirs you up. Otherwise, the body will initiate processes responsible for wakefulness. On the contrary, it’s important to relax as much as possible. In bed, avoid thinking about either bad or good things—try to clear your mind, and sleep will come faster.
- Identify your chronotype and follow optimal rhythms.
Scientists distinguish three main types: larks, pigeon, and owls. This analogy with birds is used to provide a simple and understandable explanation of different behavioral characteristics associated with chronotype. Larks are early birds, pigeon are daytime birds, and owls are nighttime birds. According to research statistics from various countries around the world, approximately 31% of people are owls, 17% are larks, and 52% are the pigeon. However, only 3% of people have a pure chronotype.
Chronotypes are biologically determined and remain largely unchanged throughout life. For example, cortisol levels rise quickly in the morning for larks, making them ready to jump out of bed immediately upon waking up. In contrast, owls may feel more sluggish in the morning. If you are an owl or a lark, you probably know your comfortable times for falling asleep and waking up. It’s advisable to stick to these times and try not to change your schedule.
Pigeon has a tendency to deviate from their rhythm, such as staying up late on weekends. Sometimes they mistakenly consider themselves owls. However, going to bed later than 2-3 AM is a sign of sleep disturbance because they miss the dark period of the day and end up sleeping during daylight hours. Therefore, it’s critically important for intermediate chronotypes to establish discipline and maintain a stable sleep schedule.
