When did we actually forget how to sleep well?
New studies appear weekly proving the importance of sufficient restful sleep. Yet Germany sleeps poorly – and it's not alone.
You probably know this too: In the evening you lie restlessly in bed, tossing and turning from one side to the other, dwelling on thoughts from the day, then turning on your smartphone or laptop to distract yourself, and falling asleep much later – only to be woken by the alarm in the morning barely rested. What may sound anecdotal is everyday life for many people:
- 80% of employees have sleep problems
- 34% of Germans suffer from significant sleep disturbances. For parents and managers, the number is even significantly higher
- 31% of Germans complain of considerable difficulties getting started in the morning
- 30% occasionally doze off during the day, a sign of chronic sleep deprivation
- 10% sleep with medication
How We All Became Sleepless
The well-known American author and founder of the Huffington Post, Arianna Huffington, sleeps excellently today; preferably in pink pajamas and with warm milk and honey on the nightstand.
That wasn't always the case. She has a serious 'sleep crisis' behind her. After suffering a complete breakdown in 2007 from being overworked and exhausted, she embarks on a search for causes – and finds them: In her book 'The Sleep Revolution,' she describes modern society as one that has forgotten how to sleep properly:
- Working a lot and getting by on little sleep is now considered good form in the modern working world – and is seen as a sign of commitment
- Especially among young people, sleep is considered a fun killer and productivity destroyer
- Long and deep sleep is associated with laziness rather than health
Too Little Sleep Makes You Fat, Dumb, and Sick
Those who are already chronically tired often underestimate the importance of truly restorative sleep. During the night, our body is far from 'dead' or non-functional. Vital processes take place in the sleeping brain. Not only the length of sleep is crucial, but also its composition.
How We Sleep
After falling asleep, we sink into the light sleep phase within a few minutes. This is followed by the restorative deep sleep phase. Then comes the lighter dream sleep (or REM phase), in which the eyes move faster. All 4 phases (falling asleep, light sleep, deep sleep, and dream sleep) together form a cycle that repeats 4-5 times per night.
5 Tips That Really Help
We tested numerous sleep tips with our team and readers. Here are the 5 that worked best:
1. Get up at the first alarm
Even if it's fun to turn over once more – skip the snooze button in the morning. Participants reported feeling less groggy and no longer having a heavy head.
2. No tech in bed
Shut down all technology an hour before bed so you can wind down too. No phone, laptop, TV, or game console in bed! Participants had a significantly better feeling before and when falling asleep.
3. Sleep cooler
Even if it's cozy to bundle up, a cooler room temperature promotes better sleep. Fresh air did wonders and helped participants fall asleep quite quickly.
4. Sleep in darkness
Electronic lights like standby lights, battery lamps, or blinking devices affect our sleep quality. Without them, sleep is deeper. Participants only noticed how much the blinking lights bothered them after darkening everything.
5. Find your sleep ritual
Try to do the same things before bed every evening and always go to bed at the same time. This makes falling asleep easier. After just 3 days, participants' bodies got so used to going to bed around 10 PM that they became nicely tired from 9 PM onward.
This article was originally published on Perspective Daily and co-authored by Katharina Lüth, Co-Founder of reDreamAI, who is a cognitive scientist researching sleep and dreams at the University of Osnabrück.