Tag Archives: sleep

Two good articles on sleep

Man and dog sleeping

If you are having sleep problems, read #1. If you need to understand why you need to sleep more, read #2.

  1. Shuteye and Sleep Hygiene: The Truth About Why You Keep Waking up at 3 a.m.
  2. Scientists Now Know How Sleep Cleans Toxins From the Brain | WIRED

I especially liked #2. I had a long held belief that is why we sleep. It’s satisfying to see it established by science.

We all need clean and shiny brains. To do that, get some sleep.

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Your brain is dirty. There’s only one way to clean it

Sleep. At least according to this:  ‘Waves’ of fluid clear the brain of toxins during sleep, say researchers – Big Think.

When you sleep, your brain is designed to wash away toxic chemical buildup in your brain. If that toxic buildup is allowed to stick around (due to lack of sleep), bad things happen to your brain and you.

So clean your brain. Get some sleep. See the article to understand more of this.

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What is pink noise and why you might need it if you have trouble sleeping or relaxing

I was aware of white noise, but I didn’t realize there is a range of noises associated with colour:

Both pink and white noise are members of an entire color family of sound including black and brown noise. Sounds are assigned these colors based on how energy is distributed over several frequencies, according to Healthline.com. White noise, for example, is comprised of energy that is equally distributed across all audible frequencies. Brown noise, sometimes called red noise, consists of higher energies at lower frequencies—think thunder and deep, roaring sounds.

Pink noise, on the other hand, is a shade deeper than white noise. It’s similar to white noise in that it includes all audible frequencies; however, unlike white noise, energy is not distributed equally among them.

I have found that the rain sounds I listen to are more pink noise than white noise, and I prefer it for sleeping. If you are having trouble sleeping or relaxing, try listening to some pink noise.

For more on it, see: Pink Noise Sleep Benefits | Apartment Therapy

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How to make your own white noise generator


Use this: Irish Coast • Ocean Waves, Wind and Rain Noise Generator. 

It’s fantastic. Perfect for sleep sounds, or to listen to while working.

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If you have trouble sleeping…

..then read this:  Autogenic Relaxation for Sleep — Meditation Oasis

why the best white noise machine might be the Google Home Mini

I have had a number of white noise devices with some of them costing a lot more than the Mini. They are not hard to set up and once you do you can ask it to play rain sounds or relaxing sounds or whatever sounds help you relax or sleep it work. Plus you get all the advantages of having it to find out the weather, get news, set appointments and more. If you don’t mind having one in your house – and some people do – then you can buy them everywhere, like here: m.bestbuy.ca/en-CA/product/google-home-mini-charcoal/11615336

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How to sleep better – Vox

More good advice about sleeping from Vox: How to sleep better

I agree with most of this, but there is one part I want to highlight:

If you’re not sleeping and getting anxious about not sleeping, just get out of bed and leave the bedroom. Sleep specialists have established that staying in bed while you’re anxious or not sleeping is one of the most common contributors to chronic insomnia, because it trains the brain and creates bad associations.

The part in italics is key. If you are not getting anxious about it, you likely can stay there until you fall asleep. At least that works for me. I have tried getting up and I find that more disruptive. Now when I can’t sleep, I tell myself that at least I am getting rest and I will likely fall back to sleep, and almost always I do.

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Weekend goals: getting a better night sleep

If you are like most people, you don’t get enough sleep. Also, you likely wish you could get more sleep. If you fall into both of those categories, why not read this guide right now: The 2-minute guide to getting better sleep – Vox. (It will take you 2 minutes: you have time). Take some notes, then make this weekend your goal to get more sleep.

Get some rest; improve your life.

You wouldn’t go to work drunk: why are you going to work tired?

I ask that because as you can see from these charts, in terms of impairment, there is not much difference from showing up for work tired and showing up for work drunk:

Weirdly, if you do show up tired from overwork, you may be praised: if you show up drunk, you may be fired.

Regardless, to do good work, you need to sleep. (I know, I should practice what I preach.)

Julia Kirby in HBR has more on this in this piece: Change the World and Get to Bed by 10:00. You’ll be convinced to go to bed earlier by the time you finish it.

Having trouble sleeping? Have an iPhone? Try this.

It’s free and it’s from Muji. It’s the MUJI to Sleep App, available at the App Store on iTunes.

It’s 7 a.m., you haven’t slept a wink, and you need to go to work. What do you do?

You print off this article: How to Get Through a Workday on No Sleep — Science of Us and you follow it step by step, hour by hour. Really. It has a great rundown of all the things you should do and why.

Of course the best thing is to do what it takes to get some sleep the night before. Or call in sick and get some rest. If neither of those options are available, what you read in that article may be the thing that saves you.

P.S. Thanks for reading this. If you have found it useful and you’d like to say thanks by buying me a coffee, you can do so here. Thanks! That’s awesome!

How much sleep do we need? Seven hours? Eight?

This WSJ article makes the case that you can probably get by with less than eight. Given the audience of the Wall Street Journal, I am not surprised they would have such an article.

For more reasonable people, this article in Real Simple (So Now We Only Need 7 Hours of Sleep? Not So Fast) makes more sense.

As I get older I lean towards getting more sleep, but to each their own.

Regardless, the weekend is coming up. Get some sleep.

P.S. The image, from the wikipedia section on sleep, shows the downside of lack of sleep.