Are you still tired after sleeping 8 hours? If so, this episode is for you. I answer some of the most common questions: why am I still tired after sleeping? How to go to bed early? And more.
Sleep is something that many people struggle with, especially if they’re in the throes of adrenal fatigue and burnout. So first things first: sleep efficiency. Sleep efficiency is the percentage of time that you sleep while you’re in bed. Sleep experts say that a sleep efficiency of 85% or higher is considered good, and 90% or higher is ideal. That means you have to be sleeping that percentage while in bed.
One thing that messes with sleep efficiency is going to bed too late! We maximize melatonin (our body’s sleep hormone) secretion when we go to bed by 10pm. The later you go to bed, the more difficult it becomes to get great sleep.
Most deep sleep occurs at the beginning of the night and is the most rejuvenating sleep. Deep sleep is when your body gets a chance to flush toxins out of your brain and body. If you go to bed later than 11 pm, chances are you are not maximizing your sleep efficiency.
There are 2 things you can do:
1 – account for sleep inefficiency when you plan your sleep and wake cycles. If you need to get up by 6 am, you should probably be in bed by 9/9:30.
2 – Go to bed before 10 pm. This will maximize melatonin secretion, which will inherently maximize sleep efficiency.
Featured in this episode…