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#1 Your body’s natural system that balances sleep and wakefulness does not make up for lost sleep by producing more sleep the next night. It makes up for lost sleep by producing deeper sleep. You can get the most out of this system by understanding how it works and what behaviors get in the way of the deep sleep you desire.

#2 You should not sleep in, and do not go to bed early to make up for lost sleep. Going to bed early after a poor night’s sleep stops the buildup for deep sleep too early, which means you will not get enough deep sleep and you may be more likely to wake up in the middle of the night.

#3 The key to determining how much time you should spend in bed is to figure out how much sleep you get on average. When asked to estimate their average amount of sleep, people tend to remember their worst nights, so without hard data, underestimation is a risk.

#4 To find out how much sleep you get on average, record details about your sleep each morning for two weeks. You can use a sleep diary as described in chapter 1. When you are recording information about your sleep, the sooner in the day you do it, the more accurate it will be.

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Rafbók: 20 maj 2022