Sleep
“There is a time for many words,
and there is also a time for sleep.”
― Homer, The Odysee
Here is the third lever of Wellbeing: Sleep!
Yes, we will continue to look at more levers in the coming weeks: Food, Movement, Breathing, Sleep, Self-Talk, Cold Immersion and Joy.
Admittedly, this is NOT my favourite topic. Why? Because my own sleep is not what I wish it would be. My expectations and reality differ.
We spend about one-third of our time on planet Earth asleep. Enough to believe this may be important. Until 25 years ago, scientists knew little about this nighttime habit of ours and there are still a lot unknowns. So let us be aware that there is no true knowledge and that every person has their own story and truths. We can continue to walk towards more knowledge though, to make our own decisions and thinking about our sleep.
In 1903 fewer than 2% of adults had fewer than 6 hours of sleep. In 120 years this number rose to 33%. Our modern lifestyle is not helping our sleep hygiene. We might need to make uncomfortable changes if we want to sleep better.
I researched a lot about improving sleep quality and quantity, I have applied lots of the new research. Is my sleep amazing? Nope. I still have some way to go.
Sleep is a tricky beast for many of us. If your sleep is not great: You are not alone. Do not let anyone tell you: "Just do "xyz" and you'll sleep fine". It might not work and it might not be your fault. It is still your responsibility. If you are blessed with sufficient sleep and wake us refreshed: Celebrate! Your body is nailing one of the important components for wellbeing. Remember that next time you have any sort of setback - at least you are sleeping well. Imagine dealing with your setback while being tired an exhausted - the reality for more people than you might think. Maybe the person who grumped at you on the bus had not been sleeping well, maybe that colleague who never smiles is awake from 3 am every night.
Education is a good start toward grasping a topic. I will share the facts that surprised me, or enlightened me:
Sea otters hold hands when they sleep so they don’t drift away from each other.
Tiredness peaks twice a day: Around 2 a.m. and 2 p.m. for most people. That’s why you’re less alert after lunch.
Have trouble waking up on Monday morning? Blame “social jet lag” from your altered weekend sleep schedule.
We are the only mammals that willingly delay sleep.
Insomnia is not defined by the sleep you lose each night, but by the drowsiness, difficulty concentrating, headaches, irritability and other problems it can cause each day.
Being awake for 16 hours straight decreases your performance as much as if your blood alcohol level were .05% (which is the legal limit in many countries).
In the 17th century, getting up in the middle of the night was normal. People slept in two segments divided by an hour or two of alertness (time for reading, praying, intimacy or socializing with others).
Going without sleep is likely to make you hungry as levels of leptin, an appetite-regulating hormone, fall.
You’re less likely to have a traffic accident when daylight savings time ends. Statistics show that the extra hour of sleep reduces accidents.
Deep sleep happens first of the different sleep cycles we all go through the night
Some car rental contracts make you promise not to drive on fewer than six hours of sleep.
Regular exercise usually improves your sleep patterns. Strenuous exercise right before bed may keep you awake.
Today, 75% of us dream in color. Before color television, just 15% of us did.
Some parts of our brain are more active at night than during the day.
Sleep onset is physically out of our control. We can only control the conditions for sleep – in our minds and in our environment.
One of our biggest sleep distractions is 24-hour internet access.
Different people need different amounts of sleep. Eight and a quarter hours is the average for adults. Some people can cope very well with much less and some need much more every night.
Here are some goodies from sufficient sleep:
Improves Mood
Supports a Healthy Heart
Regulates Blood Sugar
Improves Mental Function
Restores Immune System
Helps navigate through stress
Helps athletic recovery
Sleep even helps maintain a healthy weight. During sleep, the body naturally produces more of an appetite suppressor, called leptin, while reducing the production of the appetite stimulant ghrelin. On nights of too-little sleep, however, the production of ghrelin increases and leptin decreases. As a result, a lack of sleep can lead to a greater feeling of hunger.
Lying awake an ruminating is a common cause for unwanted awakeness. Notice your rumination and create a distraction. Over and over again. This can be reciting a loving-kindness meditation, a body scan or some breathing exercise that you love. Ruminating at night is a sign that you may have developed a thinking habit that is not supporting your wellbeing. You may want to look at that in the morning. Again - the paths out of rumination is creating a new habit of thinking. Step 1.: Notice rumination. Step 2: Distract yourself until the urge for rumination passes. Step 3: Bring up what you WANT to think about or do next. Repeat.
Sleep is a non-negotiable life necessity - not a perk.
Some Well-known Tips for Getting Better Sleep
Create a Consistent Sleep Schedule (weekend and weekday!)
Create a Quality Sleep Environment (e.g. cool, quiet, dark, well-ventilated room with a comfortable and supportive bed and pillow)
Be mindful of the effects Caffeine, Nicotine, and Alcohol Before Bedtime may have on you
Exercise During the Day (not too close before bedtime) - a physically exhausted body sleeps well
Avoid Screens or bright lights before bedtime
Talk to a professional if you are not sleeping well over an extended period of time.
My invitation to you: Take responsibility for your sleep. Maybe create positive action for sleep. You might not be able to sort this out by yourself. In that case: get help and prioritise this aspect of your health. Also: Please be kind to yourself, do not expect too much. Celebrate small successes and acknowledge your ways.
You are worth it.
My invitation to you:
- Choose one action that may help you sleep better or celebrate a good night's sleep with gratitude.
This is your time.
With a yawn
Mel
