Gilad Gilad

How to be more Productive, Creative and Effective? Sleep Well

How to be more productive, creative, effective? Basically how to succeed? Get more sleep!!

According to Arianna Huffington, who gave an inspiring speech at TED talk, sleep is the solution for our problems.

Sleep is an amazing process were the body is healing itself, the mind is resting and creativity is running as dreams. Count how many times your heard the phrase “let me sleep on it”, things look clear after a good night sleep.

To be honest, I’m far from being the ideal sleeper. In this age of globalization, were I work with the far east, the near east, the east cost and the west cost the focus is on optimization of the work and work around the clock (or globe).

There are two main types of sleep:

  • Non-REM (Non Rapid Eye Movement) sleep consists of four stages of sleep, each deeper than the last.
  • REM (Rapid Eye Movement) Your eyes move back and forth during this stage. REM sleep is when you do active dreaming.

The Stages of Sleep

Non-REM sleep:

Stage 1 (Transition to sleep) – Eyes move slowly under the eyelids, muscle activity slows down, and you are easily awakened. Duration 5 minutes.

Stage 2 (Light sleep) – Eye movement stops, heart rate slows, and body temperature decreases. This is the first stage of true sleep, duration from 10 to 25 minutes.

Stage 3 (Deep sleep) – Sweet sleep. If you are awakened, you do not adjust immediately and often feel disoriented for several minutes.

Stage 4 (More intense deep sleep) – The healing stage, the blood flow is directed away from the brain and towards the muscles, restoring physical energy. This is the deepest stage of sleep.

REM sleep (Dream sleep) – About 70 to 90 minutes after falling asleep, you enter REM sleep, where dreaming occurs. Eyes move rapidly. Breathing is shallow. Heart rate and blood pressure increase. Arm and leg muscles are paralyzed.

Any good sleeping tips?

In practice, there is a 90 minutes sleep cycle. This cycle includes entering REM sleep getting out from REM sleep etc. To feel fresh and energized, sleep at least 6 hours (for the body) and give yourself another cycle for a clearer mind. That comes to a total of eight hours of sleep.

Other tips, will usually include: drink less coffee, Red bull and other energy drinks.

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  3. Overcome insomnia with Mariah Carey, Paula Abdul and Martha Stewart!
  • JoeV

    the reason why sleep is important for productivity and creativity is that this is the “downtime” in a sense during which the neuronal connections are made stronger for long term memory development. the brain is possibly cut off from processing sensory inputs and thus is able to effectively utilize its working memory to process and synthesize the daily signals into long terms experiences and memory.

    sort of like doing batch processing, in a computing analogy, leading to cataloging of infomation