“Until you give yourself extra sleep and you think: ‘I’m flying through the day, getting things done, I’m more interested in people, I’m less moody, I can focus better.’” “People have a very poor sense of judgment on how much sleep they need,” Veasey says. You can add an extra hour or more, but unless you’re scheduling it to sync with your natural sleep-and-rise times, you might not actually be getting a proper night’s rest.
“Even if you get 10 hours of sleep, if it’s not in line with your circadian rhythm, you can actually function like a sleep-deprived person,” says Salas. Once you determine your natural sleep schedule, staying on track with that internal clock makes all the difference. I remember after five days, it was so profound, I remember specifically thinking: ‘Wow, I hadn’t slept this well since middle school’.” “I just went to bed at eleven and woke up at seven, even on the weekends,” she says. People should “push out the Instagram time” and stick to the schedule, she says. You may be surprised by how long you end up sleeping but, says Sigrid Veasey, a professor of medicine at the University of Pennsylvania’s Center for Sleep and Circadian Neurobiology, “if you can sleep, you need the sleep”. “In order to be healthy, one needs to be active.” Gruber also says adults should aim for 150 minutes of good old-fashioned aerobic exercise a week to be able to get more rest. Sleep is crucial, not something to be squeezed in for convenience.
In 2013, the BBC partnered with the University of Surrey’s Sleep Research Centre for an experiment that found an extra hour of sleep improved participants’ mental agility in computer tests.īut multiple studies make it clear that optimising sleep is about more than tacking on an extra hour. It will also show on the outside – skimp on sleep and you may find yourself “gaining weight and looking tired with bags under your eyes”. “Your mood’s going to be better, you’ll have better reason to engage and share ideas,” she says. “You’re going to feel better, you’ll have more energy, you’ll have better ideas, you’ll contribute to your team or organisation in a better way,” says Rachel Salas, an associate professor of neurology who specialises in sleep medicine and sleep disorders at Johns Hopkins University in the US. It turns out that the benefits of more sleep – and consistent sleep – are diverse and plentiful.
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