26Power Nap
Most people feel refreshed after a nap that lasts approximately 20 minutes. Longer naps can leave you feeling groggy because they require waking up from a deeper sleep.
27. The human brain remains half-awake when sleeping in a new environment for the first time.
28. Optimal nap time is 7-8 hours after the wake-up time (early/mid-afternoon depending on when you wake up), for 20-45 minutes (to prevent sleep onset issues). Longer naps should be taken earlier in the day if you are trying to catch up on sleep debt.
29. Hundreds of years ago most people used to go to sleep early, wake up for about an hour in the middle of the night and do various things, and then go back to bed for a 'second sleep.'
30. Sleep paralysis is the temporary inability to move that occurs right after falling asleep or waking up. Individuals remain aware during episodes, which frequently involve troubling hallucinations and a sensation of suffocation.
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31Playing Pink Noise
Playing “pink noise” (the sound of uniform static), while sleeping has been found to improve sleep quality and also help memory.
32. Sleep deprivation beyond 24 hours causes visual, auditory, and sensory hallucinations, progressing to psychosis.
33. Nowadays people get similar amounts of sleep to people from pre-industrial times, but we sleep worse due to extra exposure to artificial light.
34. Hypnagogia is the transitional stage between wakefulness and sleep. During this stage of sleep many hallucinations can occur, including the sensation of being bigger/smaller than yourself, floating, or falling.
35. During sleep, cerebral spinal fluid flows through the brain on the outside of the brain's blood vessels and CSF removes brain cell waste including amyloid-beta protein. This flow only occurs during sleep. Amyloid beta-protein build-up is involved in Alzheimer's.
