Sleep Flashcards
(3 cards)
Is it ok to get <8h sleep, why
Its not ok. You lose way too much.
Sleep acts as our bodys data save, and refreshes our bodys stats so we become smart/capable again. You know, rem + light/deep sleep.
Not doing enough sleeps skips those bonuses
- you may forget yesterdays learnings (both knowledge, musclemem)
- feel stupid and incapable of learning or working tomorrow
- feel like your muscles hurt and cant be used well
- actually lose gym gains
Soo yeah. Depending on amount lost, you basically lose entirety of yesterday, And tomorrow. Horrible deal.
In practice, i personally tend to lose some rem or light sleep if i cut it off at 7h mark, so ill lose learning or mental capability. Big nono.
Additional effects if you skip sleep
- youre more prone to addictions tomorrow, breaking good routines. Weak mental control
- you get angry/impulsive easier
- poor social skills
- way worse stress (and cortisol = face bloat)
- MORE? Im probably forgetting smth
Bad sleep can also affect multiple days in my experience, with worst losses experienced 1-2 days after, not tomorrow. So youre really messing up more than 1 day.
Summary: never Ever skip sleep unless forced to. The 1-2 daily work hour gains arent worth it. You lose abt. 20-80% performance daily based on hours lost
How to transition and maintain a good sleep routine, not allowing it to slip
First, maintaining a good routine w/o postponing sleeptime
- have a good reason to go to sleep same time every day. Like that you lose the work hours from tomorrow, or for me i found that sleeping on time is just more efficient
- acknowledge that you can never sacrifice from sleep, so staying up late = you have to wake up late, or destroy next 2-3 days progress
- go to bed lights off 30min early b4 sleeptime so u fall asleep on time
- stop work 30-60min before bedtime (so 1-1.5h before sleep) as buffertime, so you can properly close all work. If u dont do these setup steps youll sleep 1-2h late just from logistics, ive tested
Secondly, transitioning to earlier sleeptime (wont consider later transition, its easy, js sleep in)
- find abt. A week where youre not gigafucked if you lose 2-4 work hours. If you have a work roadmap exceeding 1week, aka its not like “1 day mega crunch ahead” youre ok. You can afford this 99% of the time, trust
- just sack 2-4 hours and try doing the shift in 1 or 2 days, all at once or split into 2 days, whatever feels comfy to u (I HAVENT PROPERLY TESTED DIFFERENCE, TEST)
- make sure to stop work insanely early, so your usual buffer + the transition time. Like 1.5h + 4h, so smth like 3-5h early. Actually calculate ur work-stop time so you know at what time u must stop and start the process. If ur not aware of the time, its easy to accidentally go past
If you want to change your wakeup time, which of these 3 options is the only viable one
- sacrifice your work
- sacrifice your sleep
- sacrifice your wakeup time
Answer: sacrifice your work
You lose some “pressure work” at end of day which would be effective, but other options are worse
- sacrifice sleep = you lose all todays learnings and tomorrows smarts -> 2 days wasted
- sacrifice wakeup time = nothing changes. If you woke up earlier, you get the work benefits anyway due to being more aware of ur time, and being efficient at morning
In the end, just sacrifice your “late night work” and go to sleep. Yes, even if you did nothing that day. Its 100% ok. Play the long game
