the science of Sleep | #2
Hello Friends,
Welcome to Wednesday Wisdom, where I share the many cool and interesting things that I come across in my pursuit of bettering myself every day. Here are the things that I have discovered while studying this month’s theme and any other cool things I’m excited about. I hope this provides a little bit of entertainment and enlightenment in your life.
April Theme
The Science of Achieving Optimal Sleep
We all know that feeling of a nice restorative night of sleep, we’re more positive and ready to tackle any task that the day has for us. In the health trinity - diet, exercise, and sleep - sleep trumps the other two by far. A night of bad sleep will have much worse effects than a day of bad diet or no exercise. Sleep plays a role in so many different aspects of your mental and physical wellbeing. Sleep physiology and optimization is one of my favorite things to learn about and improving your sleep is a low-cost way to enhance your health tremendously.
Quantity, Quality, Regularity, and Timing (QQRT):
Dr. Matthew Walker, a renowned sleep scientist, defines good sleep as optimizing four key parameters: quantity, quality, regularity, and timing. Let's explore each of these factors and discuss how you can optimize them for better sleep.
Quantity:
The amount of sleep needed varies across the lifespan. Children under 5 years old require 10+ hours, 6-18 year-olds need 8+ hours, and adults 18 and above should aim for at least 7 hours of sleep per night. While the old adage suggests getting 8 hours of sleep, the ideal duration depends on the individual. Personally, I like to be in bed for at least 8 hours, knowing that the actual amount of sleep I get will be around 90% of that, since we naturally wake up throughout the night without realizing it.
Quality:
Sleep quality refers to how well you sleep, which is influenced by various factors such as sleep hygiene, lifestyle, regularity, and timing. I use an Oura Ring to track my sleep efficiency, which compares the time I spend in bed to the actual time I spend asleep. On average, I achieve 90% efficiency (7.2 hours of sleep for 8 hours in bed), but some nights may drop to 75% or lower due to various factors.
To improve sleep quality, focus on sleep hygiene by creating a relaxing bedtime routine and sleeping in a cool, dark, and quiet room. Lifestyle factors also play a role: regular exercise (at least 3 hours before bedtime), exposure to light in the morning and daytime, limiting light exposure before bed, and avoiding stimulants like caffeine and nicotine close to bedtime. Additionally, avoid alcohol 3 hours before bed, as it can negatively impact REM sleep.
Regularity:
Studies suggest that sleep regularity may be one of the strongest predictors of mortality risk. Consistently going to bed and waking up at the same time every day, even on weekends, is crucial for high-quality sleep. Aim to fall asleep and wake up within a 30-minute window each day. Personally, I struggle with this aspect due to my work as a server at a restaurant, which often keeps me up until midnight on weekends, while I tend to go to bed and wake up earlier during the week to focus on studying.
Timing:
Your individual circadian rhythm, or chronotype, determines whether you're a morning person or a night owl. Scientists have discovered that certain genes influence this preference. To optimize your sleep quality and overall well-being, it's essential to understand your chronotype and align your sleep/wake cycle accordingly.
Adjusting your routine based on your chronotype can significantly improve your sleep, cognitive performance, and overall health. By respecting your body's natural rhythms, you can unlock your full potential and lead a healthier life.
Additional Finds
Short Story I’m Pondering:
"Chu’i the draftsman could draw more perfect circles
freehand than with a compass.
His fingers brought forth spontaneous forms from
nowhere. His mind was meanwhile free and without
concern with what he was doing.
No application was needed his mind was perfectly
simple and knew no obstacle.
So, when the shoe fits, the foot is forgotten; when the
belt fits, the belly is forgotten; and when the heart is
right, ‘for’ and ‘against’ are forgotten.
No drives, no compulsions, no needs, no attractions:
then your affairs are under control
you are a free man.
Easy is right.
Begin right and you are easy.
Continue easy and you are right.
The right way to go easy is to forget the right way
and forget that the going is easy.
- Chuang Tzu: Drawing the Perfect Circle
Quote That Struck Me:
“If sleep does not serve an absolutely vital function, then it is the biggest mistake the evolutionary process has ever made.” - Prof. Emeritus Allan Rechtschaffen.
Important Notice:
I am sad to say that I am putting a pause on my weekly email newsletter. My next MCAT test is 10 weeks away and I need to focus all of my time on achieving the best score I possibly can. As much as I love putting out these emails, it takes away my focus from studying. I appreciate everyone’s interest in my email so far and I will be very excited to come back to it when I’m done taking my test. I would love to hear any suggestions on any topics I should cover for a monthly theme once I’m back.
- Kyle
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