KEY TAKEAWAYS

  • Only take naps if you do not struggle with sleep at night.
  • Knowing your chronotype can help how you plan out your day and with diagnosis of possible sleep disorders.
  • Sleep hygiene is important and will help everyone except those with a diagnosed sleep disorder.
  • Covid-19 and working from home means people are sleep more, but not necessarily better due to stress and anxiety.

Chronotypes

People fall into a chronotype which determines what times are optimal for different types of work. Knowing your chronotype can be key to understanding your preferences. For example, your type will determine if you are a morning person or a night owl. While your chronotype can change based on the current environment, it is genetic. There is an five minute pencil and paper test to determine your chronotype.

How does knowing your chronotype help?

The impact would be partially psychological, as you can explain why you might not like to workout in the morning, or have insomnia that cannot be treated. Fighting your own biology is a losing battle.

The advantages and disadvantages of daytime naps

Napping has potential benefits, but only if it does not affect night time sleepiness. For example, short naps of 17 minutes can improve your learning and memory.

This quote accurately sums up if you should nap or not: “If you struggle with sleep at night, avoid naps during the day.”

General sleep hygiene recommendations

He runs through the standard set of sleep hygiene tips. This is a more exhaustive list than what we heard on his podcast with Joe Rogan.

  • Sleep in a room as dark as possible.
  • Sleep at the same time everyday, and wake up at the same time. Even on weekends.
  • Your room should be as cool as you can tolerate.
  • Avoid caffeine and alcohol later on in the day.
  • Remove clock faces from the room so you don’t stress about being awake at 2am.
  • Don’t look at your phone first thing in the morning. Keep tech outside the bedroom.
  • “Checking your phone right when you wake up trains your brain that anxiety/stress is coming to you as soon as you wake up and lightens your sleep throughout the night”.
  • Have a rule that you will only look at your phone standing up.

Check out the notes from the Tim Ferriss Show episode specifically for more on sleep hygiene and routines.

Note that if you have a diagnosed sleep disorder, none of these types will help.

Quotes

“If you struggle with sleep at night, avoid naps during the day.”

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