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Sleep

Without good sleep, life is harder than it needs to be. We accumulate basic data about sleep and practical advice from various sources.

Objective

The objective is to answer the questionHow to get good sleep?

Result

Almost every day:

  1. You wake up.
    • It happens at a given time, within an hour.
    • You move out of bed as soon as possible.
    • You get physical activity as soon as possible.
  2. Stay awake for about 17 hours, more or less 1 hour.
    • Depending on the context, a short nap (20-30 min) may be beneficial.
  3. You go to sleep.
    • You ate 4 hours before going to sleep.
    • The bedroom is cold — around 18°C ± 1°C —, dark and quiet.

Why may we trust this method?

Because you may try it yourself and get satisfying results and/or you may trust the sources of the data it comes from.

  • The objective is 7 nights, 7 hours per night.
  • Do not go to sleep before having at least 17 hours of wakefulness.
  • Wake-up time constrains how many waking hours you will get.
  • Wake-up times should not differ by more than 2 hours during the week.
  • Cold (18°C — 19°C) fosters sleep.
  • Sunlight in the morning resets your biological clock.
  • You either sleep, or you do not. Intermediate states are harmful.
  • Nutrition helps to improve the quality of sleep.
  • For instance, the Mediterranean diet.
  • Your bed must be used almost exclusively for sleeping.
  • When you wake up, get out of bed as soon as possible and get exposed to sunlight.
  • There is a biological clock in each of us.
  • The biological clock sends periodic signals that wake you up or make you sleep.
  • When you are awake, you accumulate adenosine.
  • There is a threshold of adenosine after which you must sleep.
  • Sleep decreases the quantity of accumulated adenosine.
  • If possible, a short nap (20-30min) may be beneficial.

Why may I trust Pr. Pierre philip?

You may trust Pr. Pierre philip because:

Pierre philip is head of the University Sleep Medicine Department and responsible for the digital axis of the USR CNRS SanPsy 3413 research unit, the reference at the University of Bordeaux in matters of sleep, addiction, and neuropsychiatry.