Stanford Method for Ultimate Sound Sleep

The Stanford Method for Ultimate Sound Sleep (blog)


Sleep has a big influence on your quality of life, your level of stress and so your mood-balance. Here are some tips to woke up feeling refreshed and rested, from the Dr. Nishino book “The Stanford Method for Ultimate Sound Sleep”. Dr. Nishino is the head of the Sleep and Circadian Neurobiology Lab at Stanford University (also called the sleep Mecca) and has been conducting sleep research including narcolepsy and sleep-walking since 1987. His last book is focused on the new ways you can improve the quality of your sleep, he also offers several helpful tips on how to feel fresh and energized in the morning – a must-read for any sleep-deprived person. Unfortunately the book is only in Japanese yet, so our Team made the researches for you and pick few tips that should help you to get more sleep and wake up more happy.


1. Give yourself a 20-minute window to wake up. (Yes you can snooze!)

Our sleep is build like circles, or a lemniscate ( that shape: ∞ ) from a loop to another  we have alternative periods of REM and non-REM sleep, Non-REM sleep is a deep sleep (when you don’t dream)  and REM sleep is lighter sleep (when dreams occur).
If you feel heavy and numb after a good night sleep (7 to 9 hours) there's a chance that your alarm sounds pulled you out your slumber during a non-REM period.
When wake up during a REM period, our bodies are prepared for wakefulness, in other word our body is refreshed physically and emotionally.

But you can’t really time your sleep and sometimes your alarm will ring during a non-REM period, what Dr. Nishino recommends that we set two alarms – one 20 minutes before you usually wake up, and one when you actually have to wake up.
Make sure that your first alarm is not too aggressive, opt for a progressive sounds in case you're still in the non-REM period, but set your second alarm at your usual volume so you're not late. REM periods are longer and more frequent as the morning approaches (Great!) contrariwise non-REM periods shrink to finally last about 20 minutes, so a break of 20 mins in between the two alarms will let your body the time to wake up.

Makeda McMillan