Smart Sleep
By Meg SanchezWhen our weeks ramp up, sleep is often the first thing on the chopping block. There are a few lucky souls out there who thrive on just 4 hours of shut eye, but the majority of us run best on a solid 7-8. We know sleep deprivation well; the signs are easy to recognize. Lack of clarity, impatience, and an overall half-empty vibe. Not to mention the long term risks of weight gain, hypertension, depression and anxiety. We guzzle coffee and push through yawns, it’s the accepted norm. According to the US Centers for Disease Control, more than 80 million American adults are chronically sleep deprived. Why aren’t we putting a premium on our time to rest and rejuvenate?It’s been said that we wear our exhaustion like a badge of honor, bragging about 60 hour work weeks or late evenings spent at the office. I’ve even heard that by calling it quits early, people have reported feeling guilty for not using the time to ‘get ahead.’ What exactly are we telling ourselves about the importance (or non-importance) of our sleep habits?For many of us, it’s not that we’re necessarily choosing to stay up late or push past bed time. Some of us are sticking to a schedule, but find that no matter how exhausted we are when our head hits the pillow, it’s tough to fall asleep. Our mind races. Or perhaps we sleep for a while and then wake up in the middle of the night, unable to slip back into dream land. Even with a solid amount of rest, we wake up and still feel groggy.Instead of saying ‘so go to bed earlier’ and leaving it at that, let’s first work with what we got. If you’re struggling to add extra shut eye time, let’s take a look at how we can enhance the time you are getting.
Power Down If you’re struggling with climbing into bed earlier, shift your focus to limiting electronics as you approach bed time. Light at night prohibits the production of melatonin, the hormone that helps regulate our daily biological rhythms. A power down hour (60 minutes without electronics before sleep) will allow you to put a halt to the disturbing blue lights of your LED devices, and give the brain a break from the stimulation it’s been bombarded with all day. Thus priming you for some good slumber action. If an hour sounds crazy, start with five minutes and work your way up.Also consider taking a look at how you can limit the electronics in your bedroom. Use your phone as an alarm? Think about a good old fashioned alarm clock so you’re not tempted to reach for your phone before you go to bed, or if you happen to wake up in the middle of the night. Anything that stimulates your mind when it should be shutting down is detracting from the process of detoxification and restoration that we all so desperately need.Create a Peaceful RitualEver notice that if you come home late and head straight to bed without any down time, you struggle to fall asleep? You toss and turn no matter how physically and mentally wiped you feel. Without the proper time to unwind you might still be experiencing stress or excitement; it’s as if your body is still in fight or flight mode. Hardly conducive to rest.
Developing a 15-20 minute routine that allows you to unwind, can work wonders. For some this is simple hygiene, brush the teeth and wash the face. But what’s amazing about this simple ritual is that you are actually conditioning your body to prep for sleep. You wash your face with warm water and your favorite scrub, and the familiar scent sends a message to the brain that it’s almost time to climb into bed. The same is true for a consistent meditation practice. Just sitting and breathing for five minutes in the evening allows you to stop doing and just be, letting the body know that it’s time to let go and relax.Sleep habits can feel tough to tackle. Start small and connect with all of the reasons you’ll benefit from sleep. How will more energy, heightened clarity and a positive outlook make a difference in the day that follows? The best mornings always start the night before.
Megan Sanchez is the owner of UpSwing Health Coaching. She works one-on-one with busy professionals, working parents and entrepreneurs who want to double their energy, revamp their lifestyle and live purposefully. Megan helps people develop habits that are built on super small, everyday commitments to nutrition, movement, and personal nourishment that feel good because your body tells you so, not because you’re following the latest trend. She loves both outdoor and urban adventures. She’s called DC home for 7 years.To learn more, visit upswinghealthcoaching.com