Sleep - Is It Time To Make It A Priority?
I’m lucky, I’ve always been able to sleep. I know this isn’t the case for everyone and that many people struggle to consistently get a good night’s rest, (we’ll come to that in a moment) but I love sleep, I always have. To me, an early night is a real treat, and you’ll often find me wandering around in my PJs in the early evening (at home, that is!).
I also sleep in the day for twenty-one minutes exactly. I spend a minute or two getting comfortable – and then I’m off – not into a deep sleep mind, just relaxed enough for my body and brain to shut down and reboot. I usually do this after lunch, once my food has digested and although I’d rather be at home in bed, I’ve been known to put my head on the table in a coffee shop, and even to have a doze in a public loo!
For me, this twenty-one minutes* of shut-eye is like pressing reset on my day. After it, I feel refreshed and revitalised, ready to go again. It stops me reaching for other types of energy-boosts and it’s really good for my mind and my body.
As I said, I’m one of the lucky ones. I understand the power of sleep and I’ve always been able to harness it.
Why we need sleep - the science bit.
When we sleep, our brains consolidate memories and clear out toxins and our bodies restore and repair. Sleep supports the immune system and regulates mood, and a lack of sleep is linked to an increased risk of chronic disease. Sleep also plays a key role in regulating metabolism, it can protect against insulin resistance and maintain glucose levels.
But despite all the benefits so many of us aren’t getting enough. For some, this is because they physically struggle to sleep. For others, it simply isn’t a priority, but it should be. As adults we need between seven and nine hours a night, and children need as much as thirteen hours. I just love this quote from sleep scientist, Prof Maiken Nedergaard:
"You can think of it like having a house party. You can either entertain the guests or clean up the house, but you can't really do both at the same time."
When we spent too much time partying, and not enough cleaning up, our health can suffer and it’s especially important to prioritise sleep when we’re trying to reach new health goals.
How to sleep well
Believe it or not, a good night’s sleep starts from the moment we wake up. By beginning the day in daylight, as early as possible, our eyes adjust, and our circadian rhythm (our internal alarm-clock) is set. Daylight also helps to reduce the production of melatonin which promotes sleep, and triggers the release of cortisol, a hormone that wakes us up.
This is one of the reasons we should remove screens from the bedroom. By waking up with a digital alarm clock and immediately looking at messages and emails on phones and electronic devices, we disrupt natural rhythms, impact productivity and set ourselves up for a more challenging time getting to and staying asleep.
What we do before bed is, of course, also critical. In an ideal world, we’d have no alcohol or caffeine as these are both stimulants, we’d eat at least three hours before going to bed, and we’d have a relaxing wind-down routine. One that could include a warm bath (perhaps with some Epsom salts), a good book or magazine, and limited screen time. I am, of course, a realist and know this evening routine will be a luxury for many. Try it once or twice a week if you can and you should see and feel the results.
A member of the wide-awake club?
You may have great sleep hygiene and be doing all those things both morning and night and yet, you’re still part of the wide-awake club. Being anxious is one of the most common reasons for sleep issues, some medical conditions like acid reflux and sleep apnea can also make it hard to sleep, as can some medications, including some antidepressants. Age is also a factor and sleep issues are extremely common around perimenopause and menopause. Then there’s the environment you’re in. Noise, temperature and light all impact the quantity and quality of sleep we have.
If you struggle to get to, or stay asleep, don’t try too hard. This is a trap many people fall into. Instead, get up, make yourself a cup of herbal tea, relax and, when you feel sleepy, try again. This is far more beneficial than tossing and turning and growing increasingly frustrated about your lack of sleep.
If you wake up hungry, or thirsty, or even not hungry at all, then it may be worth having a look at your diet and working out whether what you’re eating and drinking in the day is sustaining you. Meditation, although it seems counterintuitive, can also be a sleep-disrupter if you’re doing it at the wrong time of day. If you fall asleep when you meditate, you’re effectively pushing that reset button, giving yourself an energy boost, which is not what you want to be doing before bed. Try meditating at another time of day, after lunch, or before you exercise. It’s such a great warm-up for a workout as it brings body and mind together. And then there’s breathwork. I could write a whole blog on that – and in fact, I will, but for now I’ll say this. It takes practice and it’s impactful. Very.
Eat better, move more, sleep deeper
In summary, to improve overall health, we need to focus on three things: eating better, moving more and prioritising sleep. Many of my clients work really hard to improve their nutrition and exercise but fall down when it comes to sleep. They’re often not as motivated to improve their sleep health as they are everything else. But, when they see the benefits more sleep has, and how quickly things can improve, many say they wished they’d focused on sleep sooner. So, forget the endless evening tasks, forget racing through the latest boxset and forget FOMO. Prioritise rest and your body and mind will forever thank you for it.
*If you’re wondering what the twenty-one minutes is all about, I’ve worked out that’s the time it takes me to begin to fall into a deep sleep and then wake up refreshed..
