Be Selfish with Your Sleep
I'm selfish...with my sleep. It's something I've learned to protect (at least as much as I can with 2 little kids). Here's why:
Sleep is something we've evolved to spend a third of our life doing, despite how vulnerable we are in that state - at least when running from real predators and not just our anxious thoughts was our day-to-day reality. That fact alone should tell you just how important it is. But somehow, our modern society has put such a premium on being busy and productive, as if it's a badge of honor to only "need" 5 hours of sleep a night.
Beyond feeling rested and focused, here are some of the not so obvious things I've learned about the importance of sleep:
There is no system in your body or function of the brain that isn't incredibly enhanced by sleep when you get it, or incredibly impaired when you don't get enough. It affects everything.
In deep sleep, your glymphatic system essentially washes out the "trash" that accumulates in your brain during wakefulness. When this doesn't happen, there can be a build up of a toxic Alzheimer's protein called beta-amaloyd. So want to decrease your risk of Alzheimer's? Get at least 7 hours of sleep a night.
Trying to eat well? Sleep well. Sleep is the foundation on which diet and exercise sit. A lack of sleep impacts your cravings, how much you eat and your metabolism. And not in a positive way.
Want to maintain lean body mass and lose weight? Get 7 hours of high-quality sleep. Anything less than that, your body will do everything it can to hold onto fat and will get rid of lean muscle mass (the muscle definition you want)!
It's not just about the quantity - quality of sleep counts. Don't confuse lack of consciousness (sleeping pills or alcohol) with restorative sleep. With pills, not only don't you get into the depths of deep sleep, there are now strong association with depression, cancer and a weakening of neural connections. Yikes.
How I protect my sleep:
Dim the lights after dinner and wearing blue blocker glasses. There are many brands out there, but mine are Swanwick. Blue light in the evening is so detrimental to your melatonin production
Finish eating and drinking (except for water) at least 2 - 3 hours before bed.
Keep the bedroom cool. Decreasing your body temperature is a game changer. We've been using the Ooler and have noticed a significant improvement in our deep sleep. But lowering your AC or even a strong fan will often do the trick.
Get morning sun without sunscreen for a few minutes each day. Serotonin from sun exposure is a precursor to melatonin. A good night's sleep starts in the morning!
Allowing for 7.5 - 8 hours of "in bed time". No screens, no lights.
Daily meditation. Stress begins in the brain and escapes the body in the form of thoughts. When you don't allow your mind and body a break during the day to release some of this stress, it forces your brain to tackle this during your sleep. The result is difficulty falling asleep and sleep that is less restful and restorative.
So be selfish and protect your sleep! Your physical and mental health will be better for it.