Optimizing Quality Sleep: Anticipation, Cycles, and Naps

TLDR; Quality sleep is influenced by positive anticipation, consistent sleep duration, 90-minute ultradian cycles, non-sleep deep rest, and the benefits of short naps.

⏰ Quality Sleep and Positive Anticipation

Positive anticipation about the next day's events plays a crucial role in creating quality sleep, according to a study.

Consistency of total sleep duration is more important for performance than just getting more sleep.

Consistently getting about the same amount of sleep is better for performance than just getting more.

🔄 90-Minute Ultradian Cycles

Life, waking, and sleep are divided into 90-minute ultradian cycles, affecting performance and sleep stages.

Ending sleep after a 90-minute cycle may be better than sleeping an additional hour, as it aligns with the body's natural rhythms.

A few apps can measure these cycles based on body movements, helping to wake up at the end of a cycle for improved wakefulness.

💤 Non-Sleep Deep Rest

Non-sleep deep rest (nsdr) allows the body to drop into states of real calm, contributing to better falling asleep later and restoring cognitive and motor function.

A 20-minute nsdr protocol has been found to reset levels of neuromodulators like dopamine in the brain, similar to the levels after a long night's sleep.

😴 Recovering Lost Sleep and Naps

The idea of recovering lost sleep is challenged, and the concept of being in debt for sleep is questioned.

A short nap is considered highly effective, with a 20-30 minute duration recommended to avoid entering into REM sleep.