Institute for Human Biology


Sleep  Questions  &  Answers

Click on any question below to show or hide the answer.

Shortcut:



Short Answer

Sleep is one of the two fundamental types of alternating activities, which you must do continuously throughout your entire life.

  • Being awake:  You do something with your body and mind.
  • Sleeping:  You do something on your body and mind.

At any moment of your life you must do either one or the other but you can never do both simultaneously. You must do both activities in a balanced way to keep your body and mind healthy.


Sleep is not something that happens to you.
Sleep is something you actively do.

Sleep is an Activity.

Sleep is a mostly non-conscious activity. However, sleep is by no means ever automatic. When you sleep, your brain is just as busy, sets priorities, makes desicions, and directs your organism just the same as when you are fully awake.

Sleep is doing all the fundamentally vital daily biological jobs on your body and mind, which you physically cannot do whenever you are awake and do something with your body such as moving, eating, talking, working, playing, thinking, etc.

Some work on your biological Self that you can only do when sleeping:

Inner digestion, growing, healing, repairing, servicing, detoxing and restoring your body - learning, rebooting, reorganizing, and cleaning up your memory and mind. Sleep is also the activity of consolidating what you have experienced when awake, sorting out big and small trauma, etc. 

That is why your conscious "monkey mind" must be offline - you must be non-conscious - in order to do an excellent sleep job on your Self.

Sleep is a biologically mandatory daily inner maintenance job on your body, memory, and mind.

Hide Answer  



Detailed Answer

Sleep is not something that just happens to you occasionally. After all, we don't say "I am getting sleeped". Sleep is something you personally and actively do. In other words, sleep is not a passivity; sleep is an activity - even if you need to be immobile and non-conscious (not the same as "unconscious") to do it properly.

Sleep is by no means something you do properly just by laying knocked-out (e.g. by sleep medication) with eyes closed in bed. Sleep is a complex non-conscious activity that is by no means automatic and requires the full capacity of your brain - all sleep long. That is why e.g. proper sleep hygiene when awake is so fundamentally important.

Sleep is – together with drinking - the most vital daily activity after pumping with your heart and breathing with your lungs. Sleep is such an important job that you cannot do anything else while you are doing it. If you don't do the sleep job for three consecutive days you are getting yourself into serious troubles.

Sleep is more important than eating, your family and friends, and way more important than good marks at school or being successful at your job, or anything else you can possibly do.

How can sleep be an activity if I don’t move, have my eyes closed and don’t even know what's going on when I sleep?

Sleep is the daily work of restoring your body and mind in order to be fully functional again to do things again and produce thoughts next time you are awake. Like anything else undergoing maintenance, your body and mind need to be immobilized to allow for proper service jobs. Sleep is the activity of digesting, replenishing each of the 37 trillion cells of your body (be grateful that you don't need to do this consciously ...), detoxing, growing and the only time your immune system can do its task without disturbance by your moving around or thinking.

Sleep is also the very important job of de-cluttering your memory and working out your traumas, sorting important information and disposing of mental garbage in order to make room for new information. To do memory cleaning, you need to take your consciousness offline and service it, too. That’s why you need to be non-conscious (not at all the same as unconscious or knocked out) in order to do proper sleep work.

When you sleep, you do not take a break from life. Internally you are very active. Many inner organs work at full potential, something they cannot do when you are awake. Your brain does a sensational non-stop job directing, coordinating and commanding your multitude of internal service and repair (healing) activities.


Hide Answer  


Short Answer

Nothing "happens" to you when you sleep. You make it happen, if you sleep skillfully.

When you sleep, you do an internal heavy-duty job on yourself - on your body and mind. You must do that job non-consciously; you need to service your consciousness, too. That is why you cannot be aware of the sleep job you do. You cannot sleep consciously.

However, there is absolutely noting "automatic" about sleep. Sleep doesn't happen to you. You must actively do it. Nobody and nothing else can do it for you. You must do it to reboot and be ready for the next time you wake up and bring your awareness and consciousness back online again.

The biological difference between being awake and sleeping is simple:

  • When you are awake, you do a job with your body
    e.g. work, study, play, watch TV, think, talk, eat, etc.
    While doing this, you cannot simultaneously do a maintenance job on your body except some grooming of your outsides.
  •  
  • When you sleep, you do a maintenance job internally on your body
    e.g. restore, detox, recover, heal, re-boot your memory, etc.
    While on the job, your body must be immobilized, your awareness must be offline; you cannot simultaneously do anything with your body except breathing; nor can you be aware of doing it while you ar doing it.


In other words:
When you sleep, nothing happens to you at all. You simply do something else than when you are awake, something you absolutely must do first in order to be able to thrive and excel next time you are awake.

Hide Answer  



Detailed Answer

There isn't much more to explain. The most important to understand is that nothing "happens" to you when you sleep. When you sleep, you do a job on yourself. This understanding is absolutely necessary to learn and understand the life saving importance of Sleep Hygiene.

What may come in your way to understand is the fundamentally wrong but commonly accepted assumption that human beings were conscious beings and under control of their willpower. This dogma is the main reason why you may create yourself serious sleep troubles. Your non-conscious part must always be at ultimate control no matter whether you do sleep work on your body or do an awake activity with your body.

During sleep you keep pumping blood with all its ingredients well directed around in your body, you do breathing to continue getting oxygen supply and get rid of carbon-dioxide. Non of that "happens" to you and none of it is automatic. Most of all, when asleep you do the jobs on yourself that by design of your body you cannot do efficiently whenever awake such as:

  • Process digested supplies of energy (food and drink) and fabricate inner fuel and building materials
  •  
  • Engage your immune system
  •  
  • Detox
  •  
  • Grow
  •  
  • Service, restore, repair body-parts that have been damaged or became worn when being awake
  •  
  • Clean-out, organize and service your memory (that's why you do dream, whether you remember or not)
  •  
  • Learn and do trauma clean-up (that's one of the many reason why your consciousness must be offline for sleep
  •  
  • Prepare waste removal (store in your bladder and colon)
  •  
  • etc. etc.


to name just a few of the absolutely vital jobs you do on yourself when you sleep.

Watch our video: Why We Have a Brain


Take a deep breath, close your eyes for a moment and simply admire your own brain. Your brain alone does the incredibly complex job to direct and coordinate all these life-maintaining activities when you sleep.

By the way, your brain also does an enormous amount of non-conscious work just to keep you alive right now - in this moment. It directs you to be awake, read, and understand these words. You are much more than you possibly can understand and be aware of. Admire your brain and show gratitude that you have such a competent and incredibly intelligent biological CEO built-in. Do not take it for granted.

Supprt your brain, allow it to do its job properly.
You must do that when awake, it's called Sleep Hygiene.

Hide Answer  


Short Answer


Yes, most likely you can. Nobody has probably ever taught you anything about skilful sleeping.

You are not alone. Most likely you sleep - like most of us - just the way you are used to without giving it much though. Since nobody has ever told you that you may not be doing your sleep work optimally, or even shown you how to improve, your sleep habits may have some unexpectedly positive potential for improvement.

The primary keys to improve your sleep:

  • Improve your Sleep Environment
  •  
  • Improve your Sleep Hygiene


Keep one thing in mind: Nobody can improve your sleep for you. You absolutely have to do it yourself. In other words, no doctor, medication or therapy can help. Only you yourself can improve your sleep.

On the other hand, you can anytime learn to improve your sleep. It is uncomplicated, logic, and simple.

Hide Answer  



Detailed Answer

Yes, most probably you can improve your sleep dramatically …

Like anything we do - including breathing - sleeping is something we learn. However, if no longer guided by nature, we have no clue whether we have learned it the right way. As long as we survive it, we do it like last time - unless we set the goal to improve.

The biggest enemies of quality sleep are lifestyle, unfavourable use of technology, and biologically inadequate lifestyle; all three are man-made - mostly self made. They do not appear naturally. Hence, your body cannot warn you.

This becomes particularly devastating for you if the vast majority of the people around you are unaware of their incompetence regarding sleep. In order to change, you need to have the courage to sleep better than most.

Neglecting sleep causes sleep deprivation. You have no means to become aware of it, you create it unnoticeably; sleep deprivation doesn't itch, stink, sound or hurt. By the time you start being troubled by some negative result of it, you have already done quite some considerable damage to yourself.


Check your sleep deprivation as long as you still have the energy to do something about it: ASP Sleep Profile

Less than 1% (one percent !) of the North-American population sleeps accurately. Recent studies show that the average daily biological sleep deprivation is in the range of 1:30hrs. In other words, the average adult neglects immune work, detox, mental and physical restoration, healing etc. by more than an entire night per week; children and teenagers often do even worse. Other affluent countries do not score significantly better. The more urban, denaturalized, stressful, and technology dependent your life situation is, the more conscious attention you need to pay to your sleep.

Quite certainly you can significantly improve your sleep work if you are interested in doing that. All you need to do is find out how. I am here to show you.

Keep in mind, you are not the only one who hasn't been taught about sleep. Your teachers, teachers of your children, architects who designed your sleeping room, public health agents, your doctors, psychiatrists, city planners, bedroom furniture designers, politicians, and - most of all - all technology developers (e.g. wireless and pharmaceutical industries !) have never learned anything about the biology of sleep either. They are completely unaware of the impact their products or services may have on your sleep.

Hence, not only our private and public living spaces but also most of the gadgets and toys that have become inseparable part of the habitual lifestyle of most are in fact unintentionally very efficient sleep killers unless we learn to use them with distinctly sleep-conscious moderation - as part of Sleep Hygiene.

It is absolutely in your hands alone to improve your sleep. Most likely you can improve a lot. I competently coach and assist you. What we may target is to

  • Improve your Sleep Environment
  •  
  • Improve your Sleep Hygiene


With unique expertise I guide you there.
Read more about Sleep Coaching


Hide Answer  


Short Answer


Sleep Hygiene is the most powerful life skill and - regarding your quality of life and your success - the most efficient and beneficial self-care routine you can learn.

Sleep hygiene is about arranging your activities when awake to allow yourself to do sleep work efficiently and with optimum sleep quality later. In simple words: Sleep hygiene is the daily routine of guiding yourself to sound, recovering, restoring, and rejuvenating sleep.

Sleep Hygiene must be done when awake and consists mainly of:

  • Selecting what to consume during the day - and when - to allow sound sleep
  •  
  • What to do - and what never to do - before sleep and practicing mental hygiene
  •  
  • Selecting and preparing a suitable sleep environment, a sleep-workshop (e.g. bedroom and bed) that allows you to do an efficient maintenance job on yourself


Virtually everything you do when awake has an impact later on your sleep. Because your awake activities are quite individual (family situation, school, job etc.), there isn't any simple golden rule about Sleep Hygiene that is valid for everyone. You need to fit Sleep Hygiene into your personal daily activities in a practical way.

I competently show you how best to do that. Contact me now for your

Sleep Coaching


Hide Answer  



Detailed Answer

Sleep is non-conscious work. However, it is by non means "automatic". Your brain must respect your body's biological blueprint under the command of the Laws of Nature (such as physics and biochemistry) at all times when coordinating your activities - no matter whether you do something with your body (when awake) or do something internally on your body (when asleep).

The human body blueprint - the building plan of a human body - requires very specific conditions in order to be able to do efficient inner maintenance (sleep). These conditions are not subject to willpower, discipline or habituation. These conditions are simply dictated by the way a human body is designed.

In other words:
The more you consider these biological conditions and make sure when awake that you'll grant them to yourself before starting your sleep job, the faster, more efficient and easier you do the non-conscious maintenance job on yourself when asleep.

On the other hand, if you ignore those biological sleep conditions when awake, the longer it takes you, the less less efficient you become and you may even ignorantly make it impossible for yourself to complete the required daily inner maintenance job on yourself.

Quite logic, isn't it. An interesting question is why nobody has told you these life fundamentals before.

Sleep Hygiene is the name for consciously assuring when awake that you can do an optimum, efficient, high-quality maintenance job on yourself when switching over to do sleep work.

Sleep Hygiene must be done when awake and consists mainly of:

  • Asssuring to consume the right materials required for maintenance and at the right time of the day and avoiding substances that chemically may interfere with your sleep work
  •  
  • Actively ensuring and preparing an optimum sleep environment, your sleep workshop (e.g. bedroom, bed)
  •  
  • Carfeully time your awake activities to allow doing maintenance on yourself at the right circatdian time (see also: "What is a Sleep Cycle ?")
  •  
  • Schedule sufficient time to allow your body to complete the daily required maintenance job (see also: "How much Sleep do I need ?")
  •  
  • Actively spool down your body (relax) and mind (stress relief, mental hygiene) before sleep to allow for optimum maintenance once you start sleeping


Conscious Sleep Hygiene has become an absolute necessity since a few decades. Technology can be devastating to sleeping if not selectively used - such as electrical lighting, electronic technology, screens (e.g. TV, iPhone) and particularly devastating microwave pollution produced by wireless and bluetooth devices. Wireless technology is an enormous artificial energetic load on your body with that you now have to cope with in addition to everything else when sleeping.

Rapidly increasing global population density is forcing us all to move closer and closer together, thereby disturbing each other's sleep with noise, light, pollution, electromagnetic pollution, commotion and decreasing food quality. It is a situation our human organisms ultimately cannot cope with.

If you intend to maintain a certain efficiency of your sleep work, you must pay increasingly more conscious attention to your Sleep Hygiene to compensate for negative impacts of overpopulation, increasing competition, sleep-unfriendly technology and self-denaturalization.

Remember: Nobody else can do the sleep job on yourself for you. You must do it yourself. Improve your Sleep Hygiene now. I show you how:  

Sleep Coaching

Hide Answer  


Short Answer

"Sleep Cycle" is the name scientists have given to a single complete inner maintenance round on body, memory, and mind. This is the core work-block of your sleep work. Under natural conditions you repeat this round several times. With each new round you refine the job of the previous one until you are fully restored. We call a sequence of such maintenance rounds "Sleep".

It takes you about one-and-a-half hours to perform one single complete work-over (sleep cycle), during which you not only take your consciousness offline for maintenance, you also paralyze your limbs and desensitize your touch for a certain time.

A healthy adult human is biologically designed to perform average six sleep cycles under optimum sleep conditions within 24hrs. That corresponds to approximately 9hrs. net sleep duration total.

There are a few more things about sleep cycles worth knowing if you want to improve your sleep. Read the detailed answer below:

Hide Answer  

Detailed Answer

A sleep cycle is the core maintenance work block of approximately 90 min. duration you need to accomplish to stay alive. The work block follows a complex strictly timed and sequenced work schedule dictated by the blueprint of the human organism. Complience with biological requirements is directed by the brain.

To achive full restoration of the tear and wear of your previous awake activity, you must repeat the sleep cycle work block several times; with each round you primarily refine the job of your previous sleep cycle.

We call the whole sequence of intense, complex, and non-conscious but by no means "automatic" inner maintenance work somwhat bluntly "Sleep".

Sleep Cycle Diagram
Source: AmonRay



I am not bothering you here with details about sleep cycle structure such as non-REM phases or REM sleep. There is a lot of information available out there if the structure of a sleep cycle interests you.

Wikipedia: Sleep


However, knowledge about sleep cycle structure doesn't help you a bit to become a skilful sleeper for two reasons:

First, your consciousness and willpower needs to be offline for you to perform a sleep cycle. You cannot consciously do anything about it while you do it. Hence, It is futile to know how it happens.

Second: By biological design a sleep cycle is always as efficient as you possibly allow it to be the way you have prepared yourself for sleep when still awake. It is far more beneficial to know how to support your sleep cycle work (sleep hygiene) than to know how it is structured.

Helpful to know about Sleep Cycles:

Sleep cycles are part of the unimaginably complex resource management job your brain has to accomplish every moment of your life to keep you functioning. That leads to the necessity to time everything you do, including sleep cycles.

That fact has been known over millennia. It is a main pillar of ancient Vedic wisdom and the knowledge behind the Chinese "body clock" system that is at least 3'500 years old. Modern science slowly gets around to it, too, it's now called "Circadian Rhythms"


Wikipedia: Circadian Rhythms


Chinese Organ Energy Clock




Here are a few things you may want to consider regarding your sleep cycles:


  • Sleep cycles are not subject to willpower, discipline or habituation
  • Sleep cycles follow your body clock, not your busy agenda
  • You cannot force yourself into a sleep cycle
  • You can feel when its time to start a sleep cycle; be ready and follow it
  • The only healthy way to wake up is naturally at end of a sleep cycle
  • Interrupting a sleep cycle (e.g. alarm clock) is severe biological stress and weakens your immune system
  • Sleep medication knocks you out, does nothing for your sleep and disrupts your sleep cycles
  • Psychotropic medication (e.g. depression, ADHD, bipolar etc.) disrupts your sleep cycles
  • Medication containing hormones (e.g. cortisol etc.) disrupts your sleep cycles
  • Stress taken into sleep weakens your sleep cycle efficiency
  • As a healthy adult you must do 6 sleep cycles daily; you are not exactly a hero when doing less



A hint for nappers:

If you nap during the day and need to have a clear mind again after, nap for maximum 15min. unless you have time for at least a 90min. nap.

After 15 min. napping you start to launch deep into a sleep cycle which you better carry through to the end. If you interrupt that sleep cycle to get back to work, you'll feel dizzy and out-spaced for the rest of your day. A 15min. nap restores you more than e.g. a 45min. nap possibly could for the price of an incomplete inner maintenance round (interrupted sleep cycle) .

Skillful Sleeping:

For a healthy, joyful, fulfilling, satisfying, successful life, the clever thing to do is sleep cycles first; anything else comes second. By habitually sleeping what's left of your day you might not do yourself and all others around you a particularly great favor.

Hide Answer  


Short Answer

You need at the very least as much sleep as it takes you to restore your body from the wear and tear of your last awake period - probably more than you think.

Dictated by its biological blueprint, a human organism requires a minimum daily sleep performance. With ideal health, under ideal sleep conditions and with optimum sleep efficiency these minimum requirements are:

A healthy new-born needs to perform daily average 10-11 sleep cycles (15 to 16.5 hrs net sleep) - growing is hard internal work.

As you grow, you gradually need to do less sleep cycles until age 24 when your brain has reached its full functional maturity. From then on, as a healthy adult, for the rest of your life, you daily need to do 6 sleep cycles with optimum sleep efficiency within every 24hrs (minimum around 9 hrs net sleep). Under natural conditions and per design, you would average sleep 9 to 10.5 hrs per night.

If you sleep with any less than optimum efficiency or if you have to deal with any stress or health issue, you'd logically need to do accordingly more daily sleep time to compensate for reduced sleep efficiency and to achieve the extra repairs.

As you may imagine, your personal sleep requirements are individual. How much sleep you need depends on what you have been doing to yourself lately when awake and on your individual sleep efficiency (see also: "What is Sleep Hygiene").

Discover your personal daily sleep requirement: ASP Sleep Profile


However, you can never stay healthy over time with less than the minimum 6 cycles required by the human body blueprint. You are not exactly a hero if you intentionally habituate yourself to sleep less ; you'd be living on a health and performance credit card for that the bill will hurt badly when it eventually and unavoidably arrives.

Hide Answer  


Detailed Answer

How much sleep we need is of course the important and most intelligent question to ask. Unfortunately there no simple answer that is valid for everybody. Remember, sleep is something youdo. Some people do it better, others do it worse. It depends on your individual sleep performance how much sleep you actually need.

The correct answer is: You need every day as much sleep as it takes you to restore your body and mind optimally from the past awake period plus for unfinished earlier sleep jobs you may have been dragging along.

This answer may not really be helpful to you …

Let’s clarify the question to find more practically useful answers: You probably want to know how long (in hrs) you need to sleep within every 24 hrs.

To give you an idea, let's look at the most reliable information available: The design (anatomy and physiology) of a human organism. Based on the way a human body is designed and functions, we can conclude how long it takes to restore itself from the past awake period under ideal conditions.

Ideal conditions mean:

  • Adult with a perfectly healthy body and mind
  •  
  • Has consumed ideal food and drink at the ideal time of the day
  •  
  • Has spent a day with minimum physical efforts and under minimum stress
  •  
  • Lives in ideal climate and in an ideally sized and structured human group
  •  
  • With no technology that could interfere with sleep performance
  •  
  • Sleeps at an ideally prepared sleeping place at the right time of the day


Under these conditions, you sleep with maximum sleep efficiently. That means, your body is designed to achieve full restoration of body and mind in an absolute minimum of time. You cannot do it in shorter time with a human body.

This gives us an idea about how long you need to sleep under all circumstances at the very least per day.

For biological reasons, sleep and growing work must be done in sequence of maintenance rounds called "sleep cycles" (see also: "What is a Sleep Cycle"). As a human, by biological design you need to perform an age-dependent minimum average number of sleep cycles per night.

The graph below shows the age-related sleep cycle minimum requirements under ideal sleep conditions and with ideal health:

requ. sleep cycles




From the required sleep cycles the minimum sleep duration in hours can be calculated (ca. 90 min. per sleep cycle) - see approximate times below the graph. Keep in mind, these are absolute minimum sleep duration requirements dictated by human anatomy and physiology under ideal conditions. You cannot stay healthy over time with less.

You quite certainly do not sleep under ideal conditions if you live in an affluent country and are able to read these words online. You very likely need more sleep time daily to avoid sleep deprivation (see also: "What is Sleep Deprivation ?") and achieve full restoration.

How much more you personally need depends on things like your geographical location, your home, your consummation habits, your family situation, school or job etc. and of course on your stress load and health. In other words, your personal daily minimum sleep requirement depends on your actual individual life situation and on your personal Sleep Hygiene.

How long do you need to sleep ?

It is really the most important question to ask - more important than how much money you need. You cannot make money and enjoy it for long without sufficient sleep… Find out now, whether you are depriving yourself of sleep; find out how much sleep you personally need. Profile your sleep performance; find out how you can improve your sleep efficiently:


ASP – AmonRay Sleep Profile

Hide Answer  


Short Answer

Nothing unless you fiddle around with medication.

You cannot naturally sleep too much even if you tried very hard. It is biologically impossible. Your body would allow you to sleep 3 consecutive days non-stop - that is something like 72hrs without interruption - before anything could start to go wrong. I have never heard of anybody who ever managed to do that.

After 3 days dehydration starts somewhat to become an issue. Long before that, you will wake up because your constantly filling bladder becomes so uncomfortable that you need to do something about it.

Sleep every day as long as you possibly can. As soon as it's really enough you are biologically incapable to sleep any longer. You never ever can get too much sleep.

Hide Answer  


Detailed Answer

In terms of health and well-being, you cannot sleep too much. By sleeping you never can damage yourself. Harming yourself you can only do when you are awake.

However, there may be people around you that judge that you sleep too much. That puts you in a conflict between your own health (sleep as long as you can and trust your brain that knows best how long it must take) or obedience (comply with what others seem to want from you or want you to do).

Caution: People who insist that you sleep too much may not be all that good for you, not even if they have been trained as medical doctors.

Relax, there is no way you can do yourself any harm by sleeping, no matter how long you do it. Sleeping is by far the healthiest action you possibly can do in your entire life.

Sleep is an internal heavy duty job. Doing that job requires a lot of energy and you ultimately need to wake up to go and get supplies. In other words, you get uncomfortably thirsty or hungry and wake up to deal with it. Your brain always knows exactly when that time has come; if it wouldn't know you couldn't have survived a single moment of your life.

Sleep work also results in your inner waste and detox containers (bladder and colon) getting full. That becomes uncomfortable and requires disposal action; you wake up in order to deal with it.

At all times, your own brain knows exactly what best to do and when - when to do sleep work and when to be awake. Your brain never takes a break, particularly also not when you sleep. Nobody else could possibly know any better; if there is anybody at all that has only your best possible wellbeing in mind it certainly is your own brain. As long as your brain calls for sleep, trust it and do it !

Hide Answer  


Short Answer

Sleep deprivation is not a sickness or a medical condition even though the health industry tries hard to make it look like, you can be milked endlessly for money if you fall for it.

Sleep deprivation is simply something you do to yourself - you regularly deprive yourself of sufficient sleep. Ultimately, unless you are a tortured prisoner, only you yourself can deprive yourself of sleep …

Hide Answer  

Detailed Answer

Sleep Deprivation is probably the most important sleep topic you may want to know about ….

Sleep deprivation isn't a medical or psychological condition, doctors cannot do anything about it, no matter how hard they try.

Sleep deprivation is simply the fact that you stay awake too long and sleep too little per day on a regular base. Sleep deprivation means you habitually don't finish the minimum maintenance job on your body and mind and leave every day yet another detox, replenish, repair, re-energize and memory clean-up job unfinished. That inner mess piles up unavoidably. Logic that this cannot be particularly healthy over time.

In other words:
Sleep deprivation is the name for a particularly devastating form of self-neglect.

Keep in mind, on every single spot on the planet, natural darkness - night - last an average 12 hours every day. A human body is designed to be granted that average sleep time daily.

Sleep deprivation cannot exist naturally. In fact, it exist since barely 4 generations with the introduction of electrical artificial lighting and other technologies. Before that, people couldn't do much more during most of the night than rest and sleep - nature had gently forced them to do sufficient sleep work every night.

Sleep deprivation is exclusively man made and ultimately always self-made. Sleep deprivation isn't something that happens to you; it is something that you do to yourself, it is devastating self-neglect.

The most dangerous thing about sleep deprivation is that you cannot notice it. It is so unnatural that a human body has no built in warnings. Sleep deprivation doesn't itch, stink, sound or hurt.

That's why there are people out there who believe they can do with very little sleep. The tragedy is, they cannot. What they can do is get themselves habituated to insufficient sleep. In fact they get used to suppress their feelings of exhaustion, it becomes normal for them. However, their body cannot adapt. Biological sleep requirements are defined by the human body blueprint and are not subject to anybody's willpower or discipline.

You can deprive yourself of sleep over a long period of time before inner damage becomes devastating enough to be noticeable. When it finally does, however, it is always complicated, uncomfortable, and nasty. However, it's never sleep deprivation that hurts; what hurts is always the damage that you have caused to yourself by your ongoing neglect of vital daily sleep work.

Sleep is really the one activity you don't want to deprive yourself of. If you do, it must unavoidably hurt badly by when the life-energy credit card bill arrives …

Hide Answer  


Short Answer

Sleep is one of the two fundamental types of activities you must do continuously as part of the activity of living.

At any moment of your life you must do either one or the other but you can never do both simultaneously. You must do both activities in a balanced way to keep your body and mind alive and healthy.

  • Being awake:  You do something with your body and mind.
  • Sleeping:  You do something on your body and mind.


Sleep is not something that happens to you.
Sleep is something you do.
Sleep is an Activity.

Sleep is mostly non-conscious. However, sleep is by no means ever automatic. When you sleep your brain sets priorities, makes desicions, and directs activities just the same as when you are fully awake.

Sleep is doing all the fundamentally vital daily biological jobs on your body and mind, which you physically cannot do while you are awake.

Exclusive sleep activities are: Inner digestion, growing, healing, repairing, servicing, learning, detoxing and restoring your body and rebooting, reorganizing, cleaning up your memory, etc. Sleep is the activity of sorting out big and small trauma, consolidating what you have experienced when awake etc. That is why you must be non-conscious to do excellent sleep work.

Sleep is a vital inner heavy-duty job on your body and mind.

Hide Answer  



Detailed Answer

Sleep is not something that just happens to you occasionally. After all, we don't say "I am getting sleeped". Sleep is something you personally and actively do. In other words, sleep is not a passivity; sleep is an activity - even if you need to be immobile and non-conscious (not the same as "unconscious") to do it properly.

Sleep is by no means something you do properly just by laying knocked-out (e.g. by sleep medication) with eyes closed in bed. Sleep is a complex non-conscious activity that is by no means automatic and requires the full capacity of your brain - all sleep long. That is why e.g. proper sleep hygiene when awake is so fundamentally important.

Sleep is – together with drinking - the most vital daily activity after pumping with your heart and breathing with your lungs. Sleep is such an important job that you cannot do anything else while you are doing it. If you don't do the sleep job for three consecutive days you are getting yourself into serious troubles.

Sleep is more important than eating, your family and friends, and way more important than good marks at school or being successful at your job, or anything else you can possibly do.

How can sleep be an activity if I don’t move, have my eyes closed and don’t even know what's going on when I sleep?

Sleep is the daily work of restoring your body and mind in order to be fully functional again to do things again and produce thoughts next time you are awake. Like anything else undergoing maintenance, your body and mind need to be immobilized to allow for proper service jobs. Sleep is the activity of digesting, replenishing each of the 37 trillion cells of your body (be grateful that you don't need to do this consciously ...), detoxing, growing and the only time your immune system can do its task without disturbance by your moving around or thinking.

Sleep is also the very important job of de-cluttering your memory and working out your traumas, sorting important information and disposing of mental garbage in order to make room for new information. To do memory cleaning, you need to take your consciousness offline and service it, too. That’s why you need to be non-conscious (not at all the same as unconscious or knocked out) in order to do proper sleep work.

When you sleep, you do not take a break from life. Internally you are very active. Many inner organs work at full potential, something they cannot do when you are awake. Your brain does a sensational non-stop job directing, coordinating and commanding your multitude of internal service and repair (healing) activities.


Hide Answer  


Short Answer

Sleep deprivation is just a name that doesn't do anything to anybody. However, the name means that you regularly neglect your sleep work. That, in turn, does have a lot of consequences, none of them are pleasant.

There is virtually nothing bad that can happen to you in your life that depriving yourself of sleep does not seriously aggravate, if not directly cause.

Depriving yourself of sufficient quality sleep is deadly serious.

Hide Answer  

Detailed Answer

Your sleep work is never somebody else’s business. You absolutely have to do your sleeping yourself. If you don't do it right, you cannot blame anybody else - not even fancy names for your self-neglect, such as "sleep deprivation" or "insomnia". Sleep deprivation isn't a cause, it is the result of inaccurate sleeping. Hence, sleep deprivation doesn't do anything to anybody. What does cause a lot of damage is regularly and habitually neglecting sleep work.

Regularly neglecting inner maintenance of body and mind cannot be healthy. It weakens you biologically and speeds up tear and wear (accelerates aging, causes bad health). It slows your reaction speed, increases your accident risk, and reduces your performance in whatever you do. It does so globally, in all aspects of life, physically, mentally, and socially (family, relationships, school, job etc.). It also dramatically slows down any healing and recovery.

Why is depriving yourself of sleep so dramatic?

It's very simple and very logic:

Processing (digesting) food and drink, is a slow inner job that requires time and energy. When depriving yourself of sleep you cannot complete these vital daily internal restoring jobs, resulting in insufficient inner supplies no matter how much you have eaten. Tthe half-digested stuff must be dropped wherever it is in the process the moment you wake up prematurely. Result: Weight gain, an internal mess of half processed food but no energy gain.

Cleaning out memory clutter can only happen when you sleep. For this job, too, you need to immobilize and take your awareness and consciousness offline. This job is just a vital as digestion (e.g. for trauma relief). It also requires time and cannot be finished if you short-cut it and wake up prematurely. That results in an accumulating data mess, memory capacity issues, emotional and behavioural difficulties.

Your immune and detox systems cannot work properly when you are active and awake.
If you do not assign sufficient time to them regularly, they, too, cannot finish their vital daily jobs. Plus, due to insufficiently digested supplies (see above) they are lacking building materials to do repairs and detoxing - even though there is nothing wrong with the systems and they would be perfectly capable to do a great job. You just don’t allow it.

Here is what you simultaneously do to yourself by depriving yourself of sleep:

  •     Reduce Efficiency of your immune and detox systems
        (you don't break them; you just don't let them do their jobs)
  •     Reduce Efficiency of your digestive system
        (you don't break it; you just don't let it do its job)
  •     Create a data mess in your memory (you don't break it, you just overload it)
  •     Reduce your stress tolerance
  •     Disrupt your mental and emotional balance
  •     Increase your accident risk (and may involve innocent others)
  •     Reduce your social competence (increase relationship issues)
  •     Reduce your memory, focus, attention, mental clarity
  •     Support illness and (often cause) chronic illness
  • etc. etc.


Of course, treating any of these symptoms is futile as long as you keep re-causing by continuing to deprive yourself of sleep.

Here is a small selection of nasty things you may do to yourself:


Source: Wikipedia

Hide Answer  



Short Answer

Your sleep deprivation is never caused by a "What"; your sleep deprivation is always caused by a "Who". You guess: That who is you.

It is simple and logic. Your sleep is something you do. You need to do it wrong in order to deprive yourself of sleep. Nothing and nobody else could possibly do that for you.

Hide Answer  


Detailed Answer

Again: Sleep deprivation is always ultimately self-made.

At least one of the following three major factors is required to create your sleep deprivation successfully:

  •    You do inaccurate bed time (bad sleep schedule)
  •    You choose a wrong sleep environment (light, noise, commotion, etc.)
  •    You do the wrong and don't do the right things before sleep (no sleep hygiene)


Most people go for a colorful combination of all three factors.

Under natural conditions none of these factors could exist. If you do none of these, it is very hard to deprive yourself of sleep at all; no chance to earn yourself any insomnia. You need a highly overcrowded denaturalized technology-dominated lifestyle and a couple of very unfavourable habits when awake to to create yourself any solid sleep deprivation.


Why haven't you been told at school ?

Well, that answer is simple: Your teachers haven't learned anything about sleep nor did your parents or doctors. Many people still believe sleep to be a nuisance, a waste of time, a sign of laziness. They couldn't possibly teach you. The medication-industry shareholders, on the other hand, sure hope you will never learn; sleep medication (that ultimately increases sleep deprivation) is too tempting real big money.

Only you yourself can cause your sleep deprivation or insomnia even though you hardly do that on purpose.

Good news:
You are causing your sleep deprivation unintentionally - you can easily un-cause it intentionally !

You can start right now learning to become a skillful sleeper. As your sleep coach I gladly show you how. It is absolutely simple to do. The only thing you need to bring along is sufficient self-worth and self-care to actually want to sleep well.


Click here for more about  Sleep Coaching

Hide Answer  



Short Answer

"Insomnia" is a label somebody else (e.g. a doctor) may hang around your neck after you have reported having frequent troubles starting sleeping or picking up sleep again after an interruption.

Insomnia is a (grammatically incorrect) Latin word for "sleeplessness", a trouble you already know you have if you have it …

"Insomnia", is not a cause; it is just a description. Insomnia cannot be fixed (e.g. by any medication) because there it isn't anything that is broken. Insomnia is the result of something you have been doing wrong wrong the way you go about your sleep for a considerable time.

You can never sleep bad because you have insomnia. It is always the other way round: You may be diagnoses by others with insomnia because you frequently sleep bad.


Hide Answer  


Detailed Answer

Again: The term "Insomnia" is mainly used by doctors and psychiatrist to categorize people that report frequent sleep difficulties.

Such a categorization is quite risky for both, for medical professionals and for yourself …

By creating this label medical professionals are tempted to regard insomnia as something that can be fixed by them (else, the categorization would be quite useless). They risk to loose sight of the fact that insomnia is just a label that cannot be a cause. They tend to declare insomnia itself (the label) as a "dysfunction" or a "disorder". It gives them something to deal and experiment around with. Many medical professionals have a hard time understanding that sleep issues are not something that is wrong with you but simply something you do wrong, in which case they of course couldn't do anything medical about it or prescribe any medication against it.

For you yourself, the risk is that with such a scary sounding Latin label around your neck you start to believe that there is something wrong with you - that you are a victim of something horrible, some kind of terrible hidden health-monster somewhere inside you that is called "Insomnia", against which you yourself believe to be completely powerless …

You, too, start to loose track of the fact that the label "insomnia" means nothing else but that you don't sleep well (you obviously already know that). You risk to feel powerless and forget that sleep is something you actively do, not something that just happens to you automatically. You loose sight of the fact that if you have troubles sleeping there simply must be something wrong with what you do when you are awake, something wrong with your lifestyle and your habits, something you can easily improve.

Being labelled with insomnia may tempt you to use the label as an excuse for not doing anything about your less than optimum sleeping skills that are the cause. You also risk to forget that you must have deprived yourself of biologically accurate sleep for a very long time before anybody else could possibly start to notice anything and label you with insomnia.

See also: What causes Sleep Deprivation ?

Courage, it is all in your own power - but your power alone - to get rid of your insomnia. It's simple: Learn what to do right when you are awake in order to sleep well; that is really all you need to change and only you yourself can do that.

I can show you how; check  Sleep Coaching


Hide Answer  



Short Answer

Analog to sleep deprivation, insomnia is never caused by a "What"; your insomnia is always caused by a "Who". You may guess: That who is you.

The major causes that may result in Insomnia:

  • Sleep neglect and stress over decades (lack of Sleep Hygiene) finally resulting in health issues causing pains and unease that wake you up or prevent you from falling asleep
  •  
  • Stimulating medication such as frequently prescribed against Depression, ADD, OCD, Autism etc.
  •  
  • Any medication containing hormones. Such medication overpowers your body's hormonal sleep regulation system


Insomnia never ever comes first. Insomnia never comes alone and is never the cause …

Hide Answer  


Detailed Answer

Naturally, any sort of trouble with your body and mind urges you to sleep more. You need to develop habits and a lifestyle that supresses that natural urge and practice it for a long time until you can successfully create Insomnia.

In order to successfully create insomnia you need to bring a few things along:

First, you need to be born in a culture that doesn't scientifically understand sleep and regards it primarily as a waste of time. Second, you need to have an education that doesn't cover the topic sleep. Third, you need to be trained to neglect yourself profoundly in order to please others or comply with their demands. With these ingredients, you make a promising start but you are quite far from insomnia yet. It takes decades of sophisticated sleep deprivation to get you there.

As an adult, you continue living for your duties and obligations to others. You sleep what's left of the day, solidly implanting your belief that you have so many important things to do and sleep is a waste of time, a sign of laziness. You deprive yourself of sleep dramatically, it becomes first a habit and then normal.

Eventually, you feel physically, mentally, and emotionally exhausted. That naturally would call for more sleep and you'd have no troubles at all falling asleep, even during the day. At that point, you are a step closer but your insomnia is still out of reach. However …

Simultaneously, your exhaustion reduces you capabilities in all aspects. You become less efficient in pleasing others and complying with your obligations. You seem to become less worthy to others; little failures here and there, it takes more effort to please … people seem to like you a little less; your looks change etc. You start to dislike yourself. To counteract, you try harder and harder, you give even more of "giving your best", which of course only increases your exhaustion.

Meanwhile - caused by your ongoing neglect of inner maintenance (sleep) and increasing stress - some inner damage must gradually appear that logically weakens you further. The last thing you dare to do is to take long restoring brakes, because, in your eyes, that would reduce your compliance with the demands of life even more. Your emotional stress reaches the top, you can't stop worrying and start feeling depressed, your life problems look bigger and more threatening

Stressed out and worrying to the bones, it takes you longer every evening to spool down mentally. Your body cries for sleep but your mind does not shut up; problems, anxiety and fears everywhere. You don't notice, it s your "normal". Eventually, the damage you keep causing to your body starts to show itself. You develop all kinds of aches, cramps, breathing issues etc. that will bother you even during the few moments you actually manage to sleep; those issues wake you up again and the worries crash back on you.

At that point you go to see a doctor who makes a serious face and declares that you suffer from insomnia …

Here is a summary of how to create insomnia:

  • Self-image dominated by guilt, shame and inaccuracy
  • Ignorance of biological sleep requirements
  • Decades of adult life in self-neglect, with sleep neglect
  • Poor daily stress relief and poor sleep hygiene, persistent sleep Deprivation
  • "Collateral damage": Health issues as unavoidable result of decades of sleep neglect


The following factors may directly cause insomnia as "side effect":

  • Medication, surgery, intrusive therapies, chemo-therapy, hormone-therapy etc.
  • Drugs, stimulants, performance enhancers (e.g. amphetamines)


In combination with Sleep Deprivation the following factors may contribute to insomnia:

  • Traumatic emotional experiences
  • Brain injury, concussion
  • Wrong diet (e.g. gluten), toxicity
  • shift work (irregular hours, night-shifts)


Is any of that - or a combination of it - more or less your story?


The Good News:
You can start right now and any time to get rid of your insomnia. It is very simple; no medication required, it's pain-free, saves you a lot of money, is natural and make your life much more joyful in many other ways, too. It works always - granted by the laws of nature.

You can do it but you have to do it yourself. Don't waste yet another night, learn how to sleep skillfully. I gladly show you how.

Read more about   Sleep Coaching


Hide Answer  

^ top

Please send us your Sleep Question


  Your data are secure. Your privacy is paramount.







^ top

4  Steps to Optimal Sleep

Step  1
Subscribe the e-zine newsletter  The Sheep Counter - free tips and secrets to improve your sleep.

Subscribe   

Step  2
Find out what you personally can improve for optimal sleep.

 Profile your sleep    

Step  3
Sleep Coaching, the fastest, cheapest, healthiest, most natural, and by far the most efficient and lasting way to improve your sleep.

Inquire for free now   

Step  4
Consolidate sleep quality with Deep Relaxation training assisted by non-stimulating and non-intrusive EEG Biofeedback - Neurofeedback.

Inquire for free now   

Martin H. Gremlich  MSc.Nat., ATP  -  Institute for Human Biology   Surrey, BC Canada
Contact: (+1) 604 385-3875
human-biology.org