When the alarm goes off, it can be difficult to drag yourself out of bed. We can then feel tired all day (or almost). This can cause certain symptoms such as mood disorders, irritability and increase the risk of work accidents. Conversely, getting enough sleep helps improve attention and memory, but also helps you take care of your mental and physical health.
Researchers at Baylor University in the United States noticed that people who went to bed, on average, 46 minutes earlier experienced benefits in terms of their personal development. Specifically, the authors found that participants felt more positive and resilient. Their results are not published in a scientific journal, but are presented at the annual Sleep 2024 conference.
Sleeping 46 minutes during the night promotes fulfillment
To arrive at these results, the researchers based themselves on a panel of 90 people. They were divided into three groups. The first group had to go to bed late, the second early, and the third group had to follow their usual sleeping schedule. This test took place during a week when the participants had to go to their work. The researchers asked a series of questions to measure the level of sleepiness, mood disturbance, feelings of fulfillment and gratitude during the day. There sleep duration was calculated using a device called actigraphy.
Researchers found that going to bed earlier saved, on average, 46 minutes of sleep. They noticed that participants who slept longer felt less drowsiness and mood disorders. In addition, they felt more fulfilled and resilient. Those data “improved significantly over the week with sleep extension and worsened significantly with sleep restriction”note the researchers in their results.
Insomnia: how to get to sleep?
If you have trouble sleeping, Health Insurance recommends preparing for sleep by reducing sensory or emotional stimulation during the evening, in particular by limiting the consumption of caffeine or vitamins, by limiting the screens and by promoting activities that allow you to relax.
You can also try different methods. For example, you can turn to l’ASMR (autonomous sensory meridian response), a method similar to hypnosis, which helps you relax and better manage your negative emotions. You can also try turning to the brain tappinga method for falling asleep which is based on a slow, deep breathing to pair with a light tapping of fingers on certain areas of the face and upper body. At the same time, we must repeat relaxing phrases as “I am relaxed” or “I’m going to sleep”.
Sources :
- Getting more sleep leads to increased gratitude, resilience and flourishing – Sleep 2024 (communiqué)
- Insomnia: what to do every day to sleep better? – Health Insurance
