Wake Up Call To Sleep
I used to be one of those people who was very proud not to get much sleep. I would brag that I only got four hours sleep the night before. I would wake up at 3:30 am every morning for 15 years to exercise. I liked exercising at this time of day because I felt “off the grid”. No one needed anything from me at 3:30 am. Except maybe one of my former bosses who also kept strange hours. But my husband, daughter, and pups were sound asleep for hours. I could exercise and focus and I loved it. But I was going to bed at 9:30 pm. Sometimes later. I remember many weekends going to bed after midnight and still getting up at 3:30 am to exercise. When I think of it now, it seems insane.So what was my wake up call? This past autumn I had just started my business, was still working full time as a Finance Controller and HR Manager and taking care of my family. I got an amazing physical report from my doctor in early December 2018. Three weeks later I came down with a horrible case of pneumonia. We will never know for sure what the cause was, but I was certainly not getting enough sleep played a role. My doctor had stressed getting enough was essential for my recovery which would continue for months. Overnight, I changed my routine. I have the luxury now of exercising later in the morning since none of my clients request a pre-dawn meeting time. I now wake up at 5:30 am and am sure I am getting at least 7 ½ hours sleep a night.I noticed an incredible improvement in my ability to focus, learn and comprehend, instantaneously. I used to always fall asleep on the subway on my way to work. I never do anymore. I used to forget what I was doing in the middle of doing it! That never happens. I am in a much better mood. And my workouts are better! I am also craving less junk food. I can testify that the effects of sleep deprivation are far reaching.There are so many studies on the importance of sleep and the fears of not getting enough sleep that it is oddly not discussed as much as it should be. I believe sleep deprivation is actually an epidemic. I recently came across a study that showed people often crave carbohydrates in the evening. This is because the brain is sending a silent message to the digestive system that if the body is going to stay awake it needs more energy. On Friday evenings, I want to hang out my husband, Dave, who I haven’t seen all day and want to enjoy the beginning of the weekend with. We start watching a movie or go to a museum and I suddenly become famished for cheese crackers or ice cream! Now I know this is because my brain is trying to help me stay awake. But it will also prevent me from getting a fully restful night’s sleep when I finally do go to sleep. Because now I have just injected sugar into my blood-stream and expect my brain to relax. I know notice this craving and avoid it by either eating a healthy snack without sugar/carbohydrates, such as nuts or just go to bed.Creating a peaceful bedroom is also the key to getting a good night’s sleep. Here are some key points to promote the best sleep you can get.ZERO ELECTRONICS IN THE BEDROOMNo electronics in the bedroom. That means no TV, no tablets, and yes, no mobile phones. If you are thinking “but I use my mobile device as my alarm clock”. Get a real alarm clock. I use a battery operated alarm clock and turn that has birds chirping. It is lovely and prevents my mobile device from tempting me.DO NOT CHECK YOUR WATCHIf you do wake up to use the restroom or just awaken in the middle of the night, do not check the time. Your brain’s ability to comprehend “what time it is” takes it out of the restful state of just getting up quickly in the middle of the night.TO GET UP, OR NOT TO GET UP, THAT IS THE QUESTIONIf you find yourself unable to sleep and are in bed there are two ways to approach it. I’ve done both and they are both good depending on the circumstance.If you stay in bed you do a simple meditation. This works for me almost 100% of the time. My favorite way to meditate is to imagine I am walking around in Venice in the early morning. As much as I love Venice, I fall asleep super fast when I do this. There are also several breathing exercises you can try. These are my favorites:Andrew Weil's 4-7-8 Breathing TechniqueBelly BreathingAlternate Nostril BreathingIf these do not work because you have some silly thoughts you cannot shut up running around in your head, I suggest you either have a notebook and pencil/pen next to your bed. Or if you share a bed with someone this would disturb, get up and go to a low light place in your home. Write down what you are thinking. The act of writing is a way of venting. It gets it “out there: are out of your head. This works better than I expected. Just write whatever is in your head however silly it seems. You can tear it up immediately if you want. But it is really funny to read the next day when you are awake.LIMIT ALCOHOLAnyone who has had alcohol because bed can relate to this. You go to sleep fast, but then you wake up a couple of hours later either wired or wired and sweating. SLEEP MEDICATIONS (including Marijuana)These don’t work because they prevent you from getting into a fully natural state of sleep. Although you may be “sleeping” you are not going into full REM sleep which is essential for sleep to be as beneficial as possible.LIMIT CAFFEINEThis seems like a no brainer, but there are many people who say they can fall asleep after just having had caffeine. I know all about this because I am one of those people. But the level of sleep you go into is limited. The caffeine prevents your brain from fully resting.CREATE A ROUTINEAs often as possible, go to bed at the same time and awaken at the same time. I often have trouble going to bed at the same time, because on weekends my family typically stays up later. But my dog, Guinness, always makes sure I get up at 5:30 am regardless of what time I go to bed! Just try to be as consistent as possible. And have an actual ritual. Wash your face, brush your teeth, etc.THINK GRATEFUL THOUGHTSEither write, say or think what you enjoyed about the day. Try not to let any negative thoughts in. Just try to focus on one thing you are grateful for.LIMIT BEVERAGESThis seems obvious, but just in case, don’t drink a glass of water before bed. You WILL wake up in the middle of the night because of it.Here are some BENEFITS of getting enough Sleep regularly:
Keeps your heart healthy
May Prevent Cancer
Reduces Stress
Improves Mood
Reduces Inflammation
Improves Memory
Helps You Lose Weight
May Reduce Depression
Boosts Immune System
Prevents Injury
Improves Sex Drive
Improves Skin
Helps prevent arthritis
Here are some detriments of not getting enough sleep (aside from the opposite of everything single listed above as a benefit):
Heart Disease
Diabetes
Stroke
Impairs Judgement
Sleep is what we do more than anything else in our lives. Literally. It should be given more importance in our fast-paced society, not minimized by bragging that we “don’t need it” or that “sleeping is for the weak”. I’m curious what your experiences with sleep are. Do you have no trouble? Or have you struggled with it for years? What have you tried?