8 hour sleep is the worst.

By the end of this Newsletter you’ll know:
- Why 8 Hours of sleep aren’t optimal
- many other sleep myths debunked
- How to reach maximum sleep quality

In the last episode, we talked about how wrong self-improvement might destroy you and how shadow work prevents that and benefits you.
To get to the last episode:
Shadow Work: A Path to Self-Improvement and Self-Acceptance

Introduction
Understanding Sleep

There has been a significant amount of research conducted on the relationship between sleep and overall performance, and the findings might surprise you.

A study from Stanford revealed that positive anticipation about the next day's events can remarkably enhance the quality of sleep, even if the duration is limited.

Similarly, a study from Harvard Medical School demonstrated that consistency in total sleep duration is more critical for performance, especially in challenging subjects like organic chemistry.

Interestingly, it's not merely about getting more sleep; having a consistent sleep pattern matters more than the total hours slept.

Lesson 1
The Significance of Ultradian Cycles

Our sleep patterns are intricately connected to 90-minute ultradian cycles, during which our performance peaks and declines.

Waking up at the end of a 90-minute cycle, even if it means sleeping slightly less, can result in feeling more refreshed than waking up mid-cycle after sleeping an extra hour.

Several apps can track these cycles, ensuring you wake up at the optimal time for your body's natural rhythm.

Lesson 2
Non-Sleep Deep Rest: A Game Changer

Quality rest doesn't always mean hours of sleep.

Non-Sleep Deep Rest (NSDR) is a concept gaining traction. It involves lying down in a state of calmness, allowing the body to relax deeply without actually falling asleep.

Studies from Denmark have shown that short periods of NSDR can reset essential brain functions, such as dopamine levels, akin to the effects of a full night's sleep.

This highlights the importance of not just sleep but also the periods of rest and relaxation our body needs.

Lesson 3
The Power of short naps

Napping is an art, and timing is everything. A 20-minute nap can work wonders, enhancing alertness and productivity without delving into the depths of REM sleep.

It's an ideal duration to rejuvenate without experiencing disorientation afterward. For those struggling with naps, learning to relax the body completely can mimic the benefits of a short nap, offering a sense of renewal without the actual sleep.

Lesson 4
Debunking Sleep Myths

Contrary to common belief, lost sleep can be recovered, albeit not in the way many might assume. Short Naps of 20min. will have an immense effect on your fatigue.

Falling asleep during the day signals a lack of nighttime rest, whereas feeling fatigued without actually dozing off suggests a different issue.

Understanding these signals can guide us in addressing our sleep needs effectively.

Conclusion
Quality Trumps Quantity

In the realm of sleep, it's not merely about the hours we spend in bed; it's about the quality of rest we attain.

Focusing on consistency, understanding our body's natural cycles, embracing non-sleep deep rest, and mastering the art of short naps are key elements in optimizing our sleep patterns.

By recognizing the science behind sleep, we can redefine our approach, emphasizing the importance of rejuvenating rest over mere hours spent in slumber.