Night School: Wake up to the power of sleep – Richard Wiesman

My notes from the great book Big Magic: Creative Living Beyond Fear by Richard Wiesman, which will definitely banish some false presumptions that we may have:

Hypnagogic myoclonic twitch -70% of people experience it

Deep sleep – you won't wake up unless you smell burning – someone says your name, or you hear a very loud noise

We spend 50% in the light sleep, 20% in deep sleep, 25% in REM, 5% in brief awakenings

Humans have internal clock inside them

The king sleeps on his back, the sage on his side and the rich man on his belly.

Create your own bat cave

The main problem with common sense is that it is not so common.

For night terrors and sleepwalking wake the child up 20 minutes before the episodes usually start. Give them a glass of water and read them a bedtime story. Repeating this 10 days in a row reduces night terrors by two thirds.

Power napping FTW!

If you wake up at 6 AM then the perfect naptime is 1:30 PM.

Drink caffeinated drink just before dozing off. It will work it's magic about after 20 minutes, just as you wake up.

Add some nice smell in your bedroom.

Image rehearsal therapy 

Banish blue light

Positive imagery and the paradox principal

Make a list of worries

Don't cram the night before, get a good night sleep

Fly east flight early, fly west fly late

Napping is awesome

Describe dream and use as a basis for change

Pre-sleep suggestion

Written by Nikola Brežnjak