Yabba Dabba Snooze!
Getting enough sleep is crucial for both your physical and mental well-being. It plays a role in brain function, memory retention, tissue repair, immune health, concentration, hormonal balance, and stress management.
However, it’s a bit concerning that over a third of American adults are not getting adequate rest. Lack of sleep can increase the risk of chronic health issues like cognitive decline, a weakened immune system, weight gain, depression, and cardiovascular problems.
According to Dutch sleep scientist and expert in insomnia recovery, Merijn van de Laar, we might find some valuable lessons in how our ancestors slept.
“Sleep patterns haven’t changed much since our Paleolithic ancestors found comfort in caves,” Van de Laar mentions in his new book, “How to Sleep Like a Caveman.”
He goes on to say, “While saber-toothed tigers were their primary concern at night, today’s worries revolve around stress and social media. The methods to achieve better sleep, however, remain the same.”
Van de Laar outlines four recommendations to help improve sleep quality over a span of three weeks—no caves are required.
Let Go of the 8-Hour Rule
While most experts suggest that adults should aim for 7-9 hours of sleep each night, Van de Laar asserts that getting by on six hours is perfectly fine.
“Most people find they sleep between six to seven and a half hours,” he explains. “Getting six hours really doesn’t correlate with health issues compared to getting eight.”
It’s crucial, though, to consider the risks associated with less sleep. A 2019 study in Pennsylvania revealed that middle-aged adults with hypertension or diabetes, who averaged less than six hours of sleep, were significantly more likely to die from heart-related issues compared to those who slept more.
Additionally, individuals with a history of heart problems had a tripled risk of cancer-related deaths when they got less than six hours of sleep each night.
Understand Your Night-Waking Attitude
If you find yourself waking during the night, don’t stress. Van de Laar mentions that waking up at times is normal, but it becomes problematic if it leads to anxiety about sleep.
“In developed nations, sleep pressure tends to be higher due to shorter sleep times, leading some to wake and become anxious,” he notes.
“In more natural settings, even the most adept sleepers, like the Hadza tribes in Tanzania, wake up but do so without much concern about it.”
Discover Your Individual Sleep Needs
Van de Laar suggests trying out different amounts of time spent in bed to figure out what works best for you.
“If you’re often waking up and feeling restless, consider cutting down on your bed time to increase sleep pressure,” he suggests. “The aim is not initially to improve sleep quality, but to reduce the time spent awake.”
To do this, track how many hours you typically sleep and add thirty minutes to set your new time in bed, but avoid going below five hours.
If you’re managing to sleep well but think you’re not getting enough rest, extending your time in bed might be a good idea.
“If you consistently sleep well and feel focused during the day, you’re likely on the right path,” he clarifies.
Honor Your Circadian Rhythm
The circadian rhythm governs the body’s 24-hour cycle, influencing sleep patterns, hormone release, digestion, and temperature regulation—all closely tied to light and darkness.
“If that 6 a.m. workout doesn’t align with your natural rhythm, skip it,” Van de Laar advises. “It’s worthwhile to discover your body’s inherent day and night patterns and align with them as closely as you can.”
