I Solved My Insomnia—and Uncovered the Sleep Lies We’ve All Been Believing

• EXPLORE FURTHER: Shocking charts reveal that insufficient sleep may be LETHAL

For many years, individuals have been advised to get between seven and nine hours of sleep each night—cautioned that getting less might lead to weight gain. depression and even dementia.

However, Dutch Sleep scientist Dr. Merijn van de Laar is challenging common beliefs about sleep, asserting that it’s fine if you get fewer than seven hours or wake up during the night.

The key to achieving the perfect night’s sleep might lie in emulating how our ancient cave-dwelling predecessors rested.

Early humans enjoyed a way of life that promoted a peaceful night's slumber, including nearly 20,000 steps daily , experiencing life devoid of technology and sleeping alongside canine companions.

Dr. Van de Laar stated: "Breaking news: The so-called sleep deprivation crisis isn’t real; many individuals do not require eight hours of rest per night, sleeping pills negatively affect both sleep quality and overall health, tossing and turning throughout the night may be entirely natural, and your sleep monitoring devices might not be as accurate as you think."

Data from the CDC Indicates that 14.5 percent of adults struggle with initiating sleep, and 18 percent face difficulties in maintaining their sleep.

In a 2024 poll conducted by the American Academy of Sleep Medicine, it was discovered that 12 percent of Americans have received a diagnosis for chronic insomnia—a condition that Dr. Van de Laar has personally dealt with.

Now, in his book ' How to Sleep Like Our Ancestors ,' The sleep specialist is revealing how they overcame their insomnia and details their key recommendations for achieving rest as our ancient ancestors did.

Get moving

Studies on ancient humans indicate they might have required additional rest because of their vigorous way of life.

Early humans lived as hunter-gatherers, which means they obtained all their sustenance from hunting wildlife and foraging for vegetation.

This necessitated traveling up to twelve miles daily on foot, with studies suggesting that our forebears were walking about double the distance covered by modern individuals.

Women walked approximately 11,000 steps per day, whereas men covered about 19,000 steps daily. Currently, the typical American takes only 5,000 steps each day.

A study from Brandeis University discovered that middle-aged individuals experienced improved sleep quality and duration when they added an additional 2,000 steps to their daily walking routine compared to days with lower activity levels.

Another study Of 500 adults studied, those who did not engage in formal exercise but managed to walk 10,000 steps daily experienced better sleep quality.

It has been demonstrated that walking triggers the production of mood-enhancing hormones known as endorphins, helping to reduce stress levels and encouraging a state of relaxation.

Dr. Van de Laar also recommends high-intensity activities such as running or biking for better sleep quality; however, engaging in physical activity close to bedtime—within two hours—might elevate both your body temperature and heartbeat, potentially interfering with your sleep cycle.

Adopt a dog

Evidence of humanity's oldest companions dates back tens of thousands of years. Studies have revealed side-by-side footprints and paw prints, as well as human remains interred alongside those of dogs.

Dr. Van de Laar noted that this indicates humans and dogs probably co-slept, implying that modern dog owners emulating their ancestral behaviors might experience improved sleep quality.

According to research conducted in 2019, individuals who own dogs usually get about 53 additional minutes of sleep each night compared to those without a pet dog.

The study indicated that one reason might be that individuals who own dogs tend to log more walking time daily compared to those without canine companions.

As Dr. van de Laar noted: "A significant element is that individuals who own dogs might lead more physically active lives in general, making them more inclined to opt for pet ownership."

'Simultaneously, due to their dynamic lifestyle, they may require additional physical recuperation, thereby extending their sleep duration.'

Dogs provide a strong sense of company, which can reduce feelings of isolation.

Hunt and gather

Dr. Van de Laar additionally recommends adopting the eating habits of our forebears, which is today referred to as the Paleo or hunter-gatherer diet.

The strategy entails consuming food items that were exclusively obtainable via hunting and foraging activities, including veggies, nuts, seeds, and low-fat meat products.

Early humans adhered to those food sources until around 10,000 years ago, at which point the advent of agriculture boosted the prevalence of grains, legumes, dairy products, and vegetable oils.

The Paleolithic diet was rich in proteins derived from meats such as beef and bison. According to Dr. van de Laar, these might possess qualities that promote better sleep.

A recent analysis of 19 studies revealed that individuals reporting better sleep quality at night often consume higher amounts of protein-rich foods.

Additionally, a 2023 study discovered that mice and flies fed high-protein diets exhibited increased levels of compounds in their intestines that enhance sleep quality.

Studies indicate that choosing protein-packed meals over carbohydrate-heavy ones might aid in regulating blood sugar levels, thus avoiding spikes that could interfere with your sleep.

Eyes off the clock

Ancient humans did not have alarm clocks or smartphones beside their beds, and Dr. van de Laar suggested that eliminating technology could result in a more peaceful night’s sleep.

A 2023 study researchers from Indiana University examined 5,000 individuals suffering from insomnia.

The participants filled out forms detailing how severe their insomnia was, whether they used sleeping pills, and the amount of time they spent looking at a clock as they attempted to fall asleep each night.

Spencer Dawson, the lead researcher, stated: "Our findings indicate that time-monitoring behaviors primarily influence the usage of sleep medications as they worsen insomnia symptoms."

Individuals worry about their insufficient sleep duration, leading them to calculate the time required for them to drift back off and when they must wake up again.

That kind of activity does not aid in making it easier to fall asleep; the more stressed you feel, the tougher it becomes to drift off.

Dr. Van der Laar penned: The final point is that it is crucial to minimize the presence of conspicuous clocks in the bedroom whenever feasible.

It is crucial to keep these items as distant from your sleeping area as you can and aim to make it through the evening without checking a clock. This rule also goes for smartphones.

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