Our brain doesn’t just switch off when we go to sleep instead it goes through highly specific and different types of activities which are graded into 3 stages- light sleep, slow wave sleep, and rapid eye movement sleep. Sleep plays the housekeeping role, it removes toxins by the expansion of certain brain cells which will lead to the flushing of Cerebrospinal fluid from the brain leading to the prevention of beta-amyloid which is a protein that is capable of building up plaques in brain which is predictive of cognitive impairment and problems with memory which leads to faster aging of brain and conditions like dementia and Alzheimer’s. This is why flushing of the cerebrospinal fluid is important which is happening during the slow wave sleep due to aging. In altered sleep cycles, slow-wave sleep is reduced. So, sleep engineering is a way to maintain the slow wave sleep without getting declined as a result of the fragmented sleep.
In altered sleep cycles, slow-wave sleep is reduced. So, sleep engineering is a way to maintain the slow wave sleep without getting declined as a result of the fragmented sleep.
So, have you ever had one of those days where you wake up early but still feel sleepy or groggy you feel like going back to sleep but you have to force yourself to get up and start your day? Sounds terrible right, unfortunately, this is how most people start their day what if there was a way to get the most out of sleep and kick start your day. This can be achieved via sleep engineering. Sleep engineering is a practice which is based on the cycles of sleep. Each night you go through 4 – 5 of these cycles and each of these cycle lasts about 90 – 150 mins beginning with being awake and slowly entering into light sleep then going through slow wave sleep and into rapid eye movement (REM) sleep the rest of the cycle is comprised of alterations between slow wave sleep and rapid eye movement sleep. This occurs another three to four times before you wake up. The reason you feel terrible when you wake up is that you get up in the middle of a cycle. This leads to tiredness and grogginess. The secret to a good night’s sleep is to wake at the end of a cycle. This allows you to feel fresh as soon as you wake up. Now waking up at the end of a sleep cycle can be done by properly monitoring your sleep cycles this is not as hard as it sounds, some people do it naturally so-called early birds of society the rest of us night owls can train our selves to do it. I myself use an app that monitor’s sleep cycles and sets alarms at the end of these cycles respectively remember you need to have at least 4-5 cycles to completely recharge your body. You can use this app to get a good night’s sleep. The best part about this is that the more and more you follow this routine, the more your body gets trained and in about 2 months you will be able to do this with out the app or alarms. You can even train yourself to sleep for only a few hours and still wake up fully recharged.
How long does it take to start waking up early?
It usually takes 4–5 days of waking up and going to bed at the same time for your body to adjust to the new schedule. However, getting yourself to do this those 4–5 consistent days is completely depended on you. And the practicality of doing this for a course of 4 – 5 days will be based on your current habits. If you’re used to watching Netflix and overeating till late nights and mornings then you should try making a habit of sleeping at 10:00 PM before you actually try starting to waking up early, it’s going to be a real challenge in the beginnings. Being an early bird is not just one habit but a combination of many tiny ones. Now it’s time to bury your worries with sunset and wake up with the rise and shine.