Most people aren't getting enough sleep, plain and simple. But—and this is the important thing to realize—we don't recognize that we are sleep deprived.
In my comprehensive article on the science of sleep, The Beginner’s Guide to Overcoming Sleep Deprivation, I covered this problem, discussed how sleep works, and shared a variety of practical ways to improve the quality of your sleep. If you're looking for a primer on the science of how to sleep better, I suggest reading that article.
However, if you want to improve your sleep, there are actually some very simple and practical ways to go about it. I call these strategies the 3 Levers of Sleep.
Before we talk about how to get started, though, I wanted to let you know I researched and compiled science-backed ways to stick to good habits and stop procrastinating. Want to check out my insights? Download my free PDF guide “Transform Your Habits” here.
Here's how the 3 Levers of Sleep work…
The 3 Levers of Sleep
If you want to improve the quality of your sleep and boost your performance there are 3 levers you can “pull” to give yourself a boost.
Intensity
Timing
Duration
Intensity refers to how well you sleep. As I described in detail in my previous sleep article, there are different phases of sleep. Two of these phases are particularly important: Slow wave sleep (also known as deep sleep) and REM sleep. The percentage of sleeping time you spend in these two phases largely determines the quality of your sleep each night.
Timing refers to when you go to sleep. What time do you go to bed? This factor is important for two reasons. First, if you get in bed around the same time each night, it is easier for your body to develop good sleep habits. Second, the time you go to sleep should be in accordance with your circadian rhythm, which I also describe in detail in my previous sleep article.
Duration refers to how long you sleep. This one is simple: how much time do you spend sleeping each night? 6 hours? 8 hours? It can be easy to convince yourself that duration isn't very important, but it is critical to your growth, performance, and recovery. Professional athletes often sleep over 10 hours per night. If you're taxing your body and mind, then duration is crucial for you as well.
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