A good night’s sleep strengthens our decision-making skills, fosters creative thinking and insight, and plays a critical role in maintaining good health. Explore unconventional strategies which lead to better quality and optimal quantity of sleep.
The Mystery of Sleep: Understanding Its Role in Success and Wellbeing
Sleep Well, Decide Well: The Power of Restful Nights
Jeff Bezos, the founder and executive chairman of Amazon, explained the significance of sleep for optimal executive function very well:
“Eight hours of sleep makes a big difference for me, and I try hard to make that a priority. For me, that’s the needed amount to feel energized and excited. As a senior executive, you get paid to make a small number of high-quality decisions. Your job is not to make thousands of decisions every day. Is it really worth it if the quality of those decisions might be lower because you’re tired or grouchy?”
Numerous research studies have been conducted to explore the impact of sleep on productivity and decision-making. These studies revealed that individuals who are sleep-deprived experience a reduced attention span, impaired judgment, and diminished short-term and long-term memory. The cognitive deficits resulting from sleep deprivation are analogous to those experienced under alcohol intoxication!1 Participants with less sleep tended to make less informed choices, evaluate fewer options, and take greater risks.
A study conducted by the Laboratory of Sleep Psychophysiology and Cognitive Neurosciences, Department of Biotechnological and Applied Clinical Sciences of the University of L’Aquila confirmed that:
“Under the effects of sleep loss, people habitually more reflective and cautious become more impulsive and prone to risk-taking during decision-making based on deliberative reasoning.”2
These findings consistently demonstrated that even mild sleep deprivation can lead to poorer decision-making outcomes.
It’s no surprise that companies want well-rested employees to make better decisions. Some, like Aetna, even offer financial incentives for employees who achieve quality sleep and can track it. Others have installed sleep pods in the office, encouraging naps to boost productivity and focus. Leading companies embracing this trend include Google, NASA, Samsung, Facebook, Nike, Zappos, and Procter & Gamble. 5
Unlocking Creativity: How Quality Sleep Fuels Insight
Sleep consolidates memories, acts as a gateway to the subconscious, and helps to extract explicit knowledge. Those who can take advantage of this keep pen and paper on their night tables. They note thoughts, images, and ideas that come to them at sleep onset while dreaming and right after waking up.
Many groundbreaking inventions and discoveries were inspired by dreams, showcasing the power of the subconscious mind. For example, Albert Einstein’s theory of relativity was influenced by dream-like visualizations of light beams. Chemist Friedrich August Kekulé famously dreamed of a snake biting its tail, leading to his discovery of benzene’s ring structure. Elias Howe found a solution to his sewing machine design after a dream in which tribal warriors carried spears with holes near their tips, sparking the idea of a new needle design.
In science, Dr. James Watson envisioned the double-helix structure of DNA in a dream involving intertwined serpents. Dmitri Mendeleev dreamt of a table organizing elements by atomic weight, which became the periodic table. In the tech world, Larry Page’s dream about ranking web pages based on links led to Google. Even Hollywood benefited, with James Cameron dreaming of a metallic figure that inspired The Terminator. Each of these discoveries highlights the unexpected role of dreams in solving complex problems and sparking innovation.
Many talented and creative individuals used sleep onset and wake-up time to get creative insights. Thomas Edison and Salvador Dali used a special technique to interrupt their sleep onset. They claimed that in that half-asleep semi-conscious state, their minds are flooded with creative images, which need to be quickly noted. 6
Kat Norton, a businesswoman who skyrocketed her start-up to seven figures within two years, usually gets her creative ideas right after waking up at 6 am.
Sleep Your Way to Health: The Science of Restful Wellness
What happens when we are not getting enough sleep? Here is how Arianna Huffington describes her sleep deprivation experience, which resulted in her collapse from exhaustion.
“Two years after launching The Huffington Post, I was exhausted, burnt out. The feeling many of us have. I collapsed from exhaustion, and on the way down, I hit my head on the desk, broke my cheekbone, and got four stitches in my right eye. And it started me on this journey of questioning what success is. The one habit I changed first was sleep. I went from 4-5 hours to 7-8 hours.”
Awakened by that experience, Arianna wrote a book, The Sleep Revolution: Transforming Your Life, One Night at a Time. Arianna can consider herself a lucky one. There were recorded instances when sleep deprivation led to irreversible health conditions and even early death.
Indeed, quality sleep is essential for maintaining all major body functions and systems, including hormones, metabolism, and cardiovascular, respiratory, and immune health. The U.S. National Heart, Lung, and Blood Institute emphasizes that sleep deficiency impairs cognitive abilities like concentration, memory, and decision-making and increases the risk of serious chronic health issues.3 Regular sleep deprivation can lead to a greater likelihood of developing heart disease, diabetes, obesity, and depression. Sleep is crucial in balancing hormone levels, managing stress, and supporting effective immune responses. Additionally, sleep helps regulate metabolism and blood pressure, directly impacting heart and circulatory health. Poor sleep quality weakens the body’s overall resilience and increases vulnerability to various illnesses, making quality rest a vital component of a healthy lifestyle.
Practical Ideas for More Restful and Rejuvenating Nights
For some, achieving quality sleep is largely a matter of discipline and good sleep hygiene. Often, simply going to bed on time can make a difference. However, for many others, the solution isn’t so straightforward. Approximately one-third of adults worldwide experience some form of sleep disruption, and one in ten faces insomnia4.
Please note that the information below is not intended as medical advice for people who experience sleep problems. It reflects my research and experience on the topic. For specific health concerns, always consult a qualified healthcare professional.
Optimise Sleep by Experimentation and Measurements
There is no one-size-fits-all solution for achieving better sleep. Today’s market offers various products and solutions to improve sleep quality, from supplements and sleep aids to high-tech devices and relaxation techniques. Finding the right combination may require trial and error, as different strategies work for different individuals.
One effective way to evaluate these solutions is by using sleep trackers, commonly in the form of smartwatches or rings. These devices provide a detailed overview of sleep patterns, measuring metrics like sleep stages, total sleep hours, wake-up times, sleep latency (the time it takes to fall asleep), and even an overall sleep score. By tracking these indicators, people can identify which methods or products are truly helping improve their rest.
When considering expenses for sleep trackers or sleep-improvement products, thinking about time saved and productivity gained is helpful. Poor sleep often results in the loss of several hours per night, which can add up significantly over time, leading to a substantial reduction in productivity, well-being, and executive function. The cumulative effect of sleep issues can equate to one to several months’ worth of lost work each year.
Enhance Your Sleep with Red and Blue Light.
Who would guess that wearing sunglasses might contribute to insomnia? Many use them to cover tired eyes, protect from harmful UV rays, and increase comfort in sunlight. However, excessive use can disrupt our circadian rhythms, especially if we are exposed to blue light from screens before bed.
What’s the difference between blue and red light? Blue light, abundant in sunlight and emitted by devices like phones, tablets, computers, and certain LED lights, signals our bodies that it’s daytime. Blue light enhances mood, increases energy, and suppresses melatonin release. In contrast, red light promotes relaxation, aids sleep, cellular repair, pain relief, and relaxation. Red light supports melatonin production.
Here’s how we can use light for better sleep.
Use Blue Light in the Morning. Start your day with blue light exposure to support your body’s natural rhythms. Spend at least 20 minutes outside without sunglasses in the morning sunlight. If you can’t go outside on cloudy days, use a light therapy box or SAD lamp for 30–60 minutes to mimic natural morning light.
Use Red Light Before Sleep. In the evening, transition to red light to encourage restful sleep. Put on blue light-blocking glasses two hours before bedtime to limit exposure to artificial blue light. Using a red-light therapy device as you fall asleep or if you wake up at night can help maintain relaxation. Block out all other light sources in the bedroom, and consider using blackout curtains to reduce light pollution. These practices can improve your circadian rhythm, sleep quality, and well-being.
Nourish Your Way to Better Rest.
Food and drink choices can significantly impact the quality and duration of your sleep, influencing how easily you fall asleep, how deeply you rest, and how refreshed you feel upon waking. Here are some key factors to experiment with, track, and personalize for better sleep.
Sleep-Disrupting Foods. Avoid caffeine and sugary drinks in the afternoon and evening. Caffeine lingers in the body for five to six hours or longer, so avoiding coffee, tea, and soda in the late afternoon and evening is best. Sugary foods can cause blood sugar spikes followed by crashes, potentially disturbing your sleep cycle.
Dinner Timing. Eating a balanced dinner two to three hours before bed gives your body time to digest, which can help maintain a lower heart rate overnight. This practice reduces the risk of discomfort or acid reflux, which can often disrupt sleep.
Bedtime Snack. A light snack before bed can improve sleep for many people. For instance, in The 4-Hour Body, Tim Ferriss suggests a small bedtime snack, like two tablespoons of almond butter, to stabilize blood sugar levels through the night, preventing early morning wake-ups due to low blood sugar.
Pre-Bedtime Drinks. Drinking a large amount of water or other fluids close to bedtime can lead to frequent bathroom visits, interrupting your sleep. Meanwhile, calming teas like chamomile, valerian root, or peppermint can help ease the body into sleep for some people.
Experimenting with these habits can reveal a personalized path to deeper, more restorative sleep.
Improve Sleep by Exercising Regularly
Exercise is a powerful tool for enhancing sleep, positively impacting quality and duration. Physical activity reduces stress hormones, such as cortisol, while boosting mood-enhancing chemicals, including endorphins and serotonin. These physiological changes help calm the mind, alleviate anxiety, and create a sense of relaxation, making it easier to unwind and fall asleep. For many, regular exercise leads to faster sleep onset, deeper and more restorative sleep, and waking up feeling refreshed and recharged.
However, timing plays a crucial role in maximizing these sleep benefits. Exercising in the morning or early afternoon works harmoniously with the body’s internal clock, or circadian rhythm, which governs the sleep-wake cycle. Outdoor exercise can amplify this effect by providing exposure to natural light, signaling “daytime” to the brain, which can help promote a consistent bedtime. On the other hand, exercising too close to bedtime may have unintended effects, such as elevated heart rate and core body temperature, which can delay sleep onset. For the best impact on sleep, it’s recommended to schedule exercise for the morning or early afternoon while avoiding intense, late-night workouts.
Interestingly, a 2013 study by Northwestern University’s Feinberg School of Medicine revealed that sleep may have an even greater influence on exercise motivation than exercise has on sleep.7 According to the study, improved sleep quality can boost people’s motivation to exercise more regularly, fostering a positive cycle between sleep and physical activity. This reciprocal relationship underscores the importance of quality sleep and consistent exercise in maintaining a healthy lifestyle.
Create a Sensory Sleep Routine
We can cue our bodies for sleep by exploring the power of sensory elements—sound, smell, touch, and room temperature. These components can be essential in signalling bedtime, helping us unwind and achieve a more restful night’s sleep.
Sound. Sound can deeply influence relaxation, setting the stage for sleep. White noise, soft music, nature sounds, or even soothing monotone voices are effective for helping people drift off. If you usually sleep in silence, adding gentle background sounds may foster relaxation and mask minor disturbances. However, if disruptive sounds, like a snoring partner or nearby traffic, are issues, earplugs may be a practical solution, providing a peaceful and controlled sleep environment.
Smell. Scents also have a strong impact on our mood and relaxation. Essential oils can enhance sleep quality. Use a diffuser or place a few drops in a small glass container on your nightstand for a lasting, subtle aroma. Lavender, chamomile, and sandalwood are popular choices, known for their calming, sleep-promoting effects that support a sense of relaxation.
Touch. Physical sensations, such as a warm shower, bath, or gentle foot massage about thirty minutes before bed, can promote relaxation by loosening tense muscles and lowering body temperature, preparing the body to wind down. Additionally, choosing cozy, soft fabrics for pyjamas, pillowcases, and sheets—like silk, flannel, or cotton velvet—can elevate the sleep experience. Using a sleep mask further cues the body to transition into sleep mode by blocking out light.
Room Temperature. A cool room temperature, ideally between 15 to 19 degrees Celsius, promotes deeper, restorative sleep by aligning with the body’s circadian rhythm.
Key Takeaways
- Quality sleep is crucial for our health, well-being, creativity, and optimal decision-making.
- Achieving better sleep has no one-size-fits-all solution. We need to experiment and measure.
- Important sleep factors to experiment with are food, drinks and their timing, exercise and its timing, blue and red light, sound, smell, bedding, sleepwear, and room temperature.
Footnotes
1. https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod3/08.html
2. https://pmc.ncbi.nlm.nih.gov/articles/PMC7261660/
3. https://www.nhlbi.nih.gov/health/sleep-deprivation/health-effects
4. https://my.clevelandclinic.org/health/diseases/12119-insomnia
5. https://www.forbes.com/sites/stanphelps/2019/09/18/google-ben-jerrys-cisco-and-zappos-show-how-napping-is-one-way-to-health-and-happiness-at-work/
6. https://www.scientificamerican.com/article/thomas-edisons-naps-inspire-a-way-to-spark-your-own-creativity/
7. https://news.northwestern.edu/stories/2013/08/exercise-is-no-quick-cure-for-insomnia-