My Evidence-Based Sleep Routine
Ali Abdaal・2 minutes read
Most research suggests 7-9 hours of sleep is ideal for adults, with less than 7 hours leading to negative health effects. Experiment to find the right amount of sleep for you to feel happy and productive.
Insights
- Experiment to find your ideal amount of sleep for happiness and productivity, as 7-9 hours is generally recommended for adults, with less than 7 hours having negative health impacts.
- Establish a consistent sleep schedule, wake up at the same time daily, avoid disrupting it on weekends, align social activities with your sleep rhythm, and listen to your body to maintain optimal sleep quality and avoid sleep anxiety.
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Recent questions
How many hours of sleep are ideal for adults?
Most research suggests 7-9 hours of sleep is ideal for adults, with less than 7 hours leading to negative health effects.
How can I establish a consistent sleep schedule?
Establish a consistent sleep schedule to regulate the body's adenosine levels for better sleep quality.
What can I do to improve my sleep quality?
Enhance sleep quality by reading a book before bedtime, keeping the room cool, using a fan for white noise, and limiting exposure to bright lights.
How can I align my sleep schedule with my daily activities?
Schedule social activities earlier in the day to align with your sleep rhythm.
What are the effects of morning sunlight on sleep?
Morning sunlight triggers the release of cortisol and epinephrine, aiding in wakefulness, while exposure to morning sunlight sets the circadian clock for the release of melatonin, promoting sleepiness in the evening.
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Summary
00:00
Optimize Sleep for Health and Productivity
- Most research suggests 7-9 hours of sleep is ideal for adults, with less than 7 hours leading to negative health effects.
- Experiment to find the right amount of sleep for you to feel happy and productive.
- Obsessing over getting exactly 8 hours of sleep can lead to sleep anxiety, making it harder to fall asleep.
- Establish a consistent sleep schedule to regulate the body's adenosine levels for better sleep quality.
- Set an alarm for the same time every day to wake up consistently.
- Avoid disrupting your sleep schedule on weekends to maintain a steady rhythm.
- Schedule social activities earlier in the day to align with your sleep rhythm.
- Listen to your body and avoid pushing through late evening sleepiness.
- Morning sunlight triggers the release of cortisol and epinephrine, aiding in wakefulness.
- Exposure to morning sunlight sets the circadian clock for the release of melatonin, promoting sleepiness in the evening.
10:09
"Limit Bright Lights for Better Sleep Quality"
- Bright lights can negatively impact our mood and ability to learn, especially when exposed to them between 11 pm and 4 am, suppressing dopamine and activating the habenula in the brain.
- To avoid the negative effects of bright lights, limit computer and phone usage at night, use dim settings like flux night mode, and position warm, low lights like lamps and candles instead of overhead lights.
- Enhance sleep quality by reading a book before bedtime to combat natural wakefulness spikes, keeping the room cool by setting the temperature around 16-17 degrees Celsius, using a fan for white noise, and considering options like an eight Sleep mattress for cooling, although simpler methods like opening windows or using a fan suffice.
