Entrepreneur Elon Musk revealed on Twitter what two things he recommends for a good night’s sleep: an elevated head position and not eating three hours before bed.
We’ve rounded up what sleep researchers and nutritionists have to say about Musk’s theories.
In the article you will also learn the recommended tips for restful sleep and how you can implement them.
Tesla boss Elon Musk regularly attracts attention on social media. The entrepreneur is currently causing a stir because of his failure to buy Twitter. Musk’s influence is well known, according to the business magazine Forbes he is considered the richest person in the world. How does he do that? Sleeping a lot is not his secret.
As he himself declared, he only sleeps around midnight. The co-founder of Tesla is even so active that he sometimes sleeps under his desk at work during the day. Now he seems to have found techniques that give him a good night’s sleep. At the very least, Musk wrote on Twitter: “For better sleep quality, raise your head about three or two inches and also don’t eat three hours before bed.” In this article you can find out what experts say about Musk’s sleep tips and what strategies they recommend.
Do you recommend Elon Musk’s sleep tips?
Keeping your head up while sleeping is not the usual advice given by experts. For most people it may be advisable to sleep on a raised pillow. However, this depends on the position in which you usually sleep. While back sleepers need a flat pillow, medium to high pillows are best for side sleepers.
Musk’s recommendations to abstain from food a few hours before bedtime, on the other hand, reflect the opinions of many nutritionists. Two to three hours is usually enough to get a good night’s sleep. Too much distance can make you feel hungry again and make it difficult to sleep. Food choices also affect sleep quality.
Instead of hard-to-digest meals such as fast food, red meat and foods high in fat and sugar, light fare should be on the table in the evening. Fish, chicken, whole grains, and vegetables or salads are good choices for you. But you should also avoid caffeine, which includes coffee, green or black tea, for example, from the afternoon onwards, especially if you suffer from sleep problems. Alternatively, tea made from herbs or medicinal plants (for example, chamomile, fennel, valerian) is recommended.
A schedule ensures better sleep
Basically, it makes sense to find your own sleep rhythm and stick to it. Chronotype is also important. When night owls get really tired, larks go to bed early – and usually wake up early in the morning. The length of sleep is also individual, but seven to nine hours are considered ideal. It is important to develop some routine.
It is best to wake up at the same time every morning and go to bed at the same time at night. As a rule, the body produces melatonin during sleep and cortisone when awake. If you regularly follow a different sleeping pattern on the weekends than during the week, it can feel like jet lag to your body. The result: hormonal balance comes out of balance. This means that in the case of disturbed sleeping habits, the distribution time changes.
A consistent sleep routine is also more important than power naps during the day. Regular sleep often means you are less tired in the evening and have a harder time falling asleep. Sleep deprivation can also have a negative impact on our health.
So he was Research conducted by Harvard Medical School and UC San Francisco showed that sleeping more than 60 minutes increases the risk of dementia by 40 percent in the elderly. My A meta-analysis from China shows that people who sleep during the day are at a higher risk of developing cardiovascular disease. If you can finish the day well without sleep, you should do without it.
Regular exercise and a balance of sports in daily life are also recommended to sleep at night and start the day well rested. Whether yoga, swimming, running or Pilates – the main thing is that you work and bring yourself and your body into balance. Morning exercise is especially good for good sleep quality, as it can prolong sleep phases the following night.
However, experts advise against a big workout before going to bed, as the body needs a few hours to rest again. Instead of sports units, you can start a sleep ritual. A hot bath or meditation helps many people.
You can implement these tips for good sleep right away
You can learn these methods step by step. However, you can perform the following steps directly:
- Use your smartphone’s night mode – this reduces the blue light component of the display. The blue light emitted by screens inhibits the release of the hormone melatonin, which regulates our day-night rhythm. The result: we cannot sleep and stay awake for a long time.
- It ensures normal temperature in the bedroom. The ideal sleeping temperature is around 16 to 19 degrees. To get more humidity, the room must be re-ventilated before sleeping.
- Make sure the room is dark and no light falls into it. Blackout curtains or a sleep mask can help here.