Sleep
Question # 1 How much do you sleep?
If you are between 24 and 64 years of age, get 7 to 9 hours of sleep every night.
https://conversations.actionable.co/thoughts/2018/03/leaders-sleep-well/
https://www.coursera.org/lecture/medical-neuroscience/overview-of-sleep-and-wakefulness-ffBkL minute 12.
Question # 2 Why is it useful to get enough sleep?
Sleep is a key for our ability to control ourselves.
https://conversations.actionable.co/thoughts/2018/03/leaders-sleep-well/ https://www.huffpost.com/entry/self-control-and-sleep_b_3327960
Sleep helps learning and memory in 2 ways: 1. A sleep-deprived person cannot focus attention optimally and therefore cannot learn efficiently. 2. Sleep has a role in the consolidation of memory, which is essential for learning new information.
http://healthysleep.med.harvard.edu/healthy/matters/benefits-of-sleep/learning-memory
Sleep is negatively correlated with unethical behaviour.
https://conversations.actionable.co/thoughts/2018/03/leaders-sleep-well/
Lost sleep impairs decision-making capability and undercuts productivity.
https://hbr.org/2013/11/real-men-go-to-sleep
Sleeping less can lead to increased rates of heart attacks, strokes, and obesity, the development of Alzheimer’s, increases in risk seeking behaviour.
http://institute.swissre.com/research/library/Swiss_Re_SONAR.html
Question # 3 What can we do to sleep better?
Avoid eating 2 hours before going to bed. Why? Because eating activates the flow of blood and sugar in the body – thereby keeping your body and mind alert and awake.
https://hbr.org/2018/02/senior-executives-get-more-sleep-than-everyone-else
An hour before you go to bed, dim the lights.
https://hbr.org/2015/08/research-shows-how-anxiety-and-technology-are-affecting-our-sleep
If you cannot sleep, get up and do something. Then go back to bed.
http://www.bakadesuyo.com/2015/06/get-better-sleep/
Next time you cannot sleep, try to stay awake. Then, when you really sense sleep coming over, you can allow yourself to fall asleep.
https://www.psychologytoday.com/intl/blog/finding-new-home/201806/18-simple-practices-help-you-sleep-better
To promote good sleep, exercise regularly.
https://www.psychologytoday.com/intl/blog/finding-new-home/201806/18-simple-practices-help-you-sleep-better
Question for you
To sleep enough and/or to sleep better, what do you
want to change in your life?