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Quality sleep has been linked to increased attention, better memory, and better performance, but could it also lead to happiness? According to multiple studies, that recommended 7-9 hours per night certainly plays a part. Researchers from Seoul National University found that a zero-sum belief about happiness (ZBH) might be the cognitive factor that connects life satisfaction to sleep quality. Generally speaking, zero-sum bias describes the mentality of when one person gains, another loses.¹ Applying this to happiness, someone with ZBH feels happiness is a limited resource amongst people and across time. For example, if someone with ZBH scrolls social media to see their old schoolmates living happily, their happiness decreases. Additionally, if they’re happy now, they might fear they won’t be happy in the future because life to them is a zero-sum game. Researchers, Ji-eun Shin and Jung Ki Kim, found that those with less sleep were more likely to have a zero-sum belief about happiness, which leads to heightened social comparison and less savoring of good experiences.²
The list of benefits for quality sleep is long so every day this week, do the following for improved sleep:
Noise and light are common factors that affect sleep. If this is true for you, try moving to a room away from traffic or other noises, and try an eye mask or blackout curtains to block light.
Your circadian rhythm lets your body know when it’s time to go to bed and when to stay awake, and it also runs on loops. So when you’re sleeping at irregular times, your melatonin (the hormone that signals your brain to sleep) can’t activate when you want it to because your sleeping pattern is too unpredictable.
Bright lights and natural sunlight keeps your circadian rhythm functioning properly, improving daytime energy and the quality and duration of sleep.
Electronic devices like your phone, computer, and TV emit blue light which can trick your circadian rhythm into believing it’s still daytime. This makes it difficult for your body to fall asleep quickly. It’s also a good idea to set an automatic bluelight filter in the evening for all your devices.
This could involve taking a bath, listening to sleep meditation audios, meditating, reading, journaling, visualizing or deep breathing.
One study found that sleep quality worsened when caffeine was consumed up to 6 hours before sleeping.
If you find yourself getting up in the middle of the night to go to the bathroom, it’s probably because you’ve drunk too much before bed. In addition, avoid alcohol since it increases snoring, sleep apnea and disrupted sleep patterns.
I listed what was most important in my opinion, but you can see the full list this information was sourced from here: 17 Proven Tips to Sleep Better at Night (healthline.com)
See your rejuvenated, eye bagless self next week!
