I will never forget the moment. It was Thanksgiving weekend and my family was preparing for the long drive home on I-95. My dad pulled me aside outside our home – it was as if I was a child again. His message was clear. I was running myself ragged. I needed to change my sleep patterns because the days of going to sleep after 1 am were catching up to me. My health depended on it.
He was right of course. Sleep lays the foundation for everything we do.
The excuses were endless. I had work to do. There was not enough time in the day. I was in a building phase – feeling like I needed to be constantly engaged, constantly out there and constantly exhausted.
Except that when it comes down to it – those hours spent on the computer late at night – were not healthy. Not even the bursts of short-term productivity were worth the long-term impact – chronic fatigue, high blood pressure, depression, weight gain and lack of memory.
Reminders of the importance of sleep are everywhere – in magazines, websites and on the news. But even with the constant messaging, it took months for me to take real steps to transform my sleep patterns. I credit my trips to wellness retreats like Mountain Trek and Hilton Head Health with my new sleep habits (even though technically I should credit my dad for the wake up call).
Better sleep equals better wellness
We have all heard about why we need sleep. We know how we feel after not sleeping well compared to when we do. But benefits of sleep play such a larger role in our overall health system and everyday wellness.
Sleep is not just good for us – our bodies need it. According to The National Sleep Foundation, “When we sleep well, we wake up feeling refreshed and alert for our daily activities. Sleep affects how we look, feel and perform on a daily basis, and can have a major impact on our overall quality of life.” When our sleep is cut short, “the body does not have time to complete all of the phases needed for muscle repair, memory consolidation and release of hormones regulating growth an appetite.”
I first learned (or paid attention to) the mechanics of sleep from Kirkland Shave – Mountain Trek Program Director – who explained that most adults need 7 1/2- 9 hours of sleep in a 24 hour period to regenerate approximately 300 million cells.
Watch Kirkland talk about the importance of sleep. Trust me.
I also had not really paid attention to the fact that while sleeping, we cycle every 90 minutes between different types of sleep – including the most restorative “deep sleep” where tissue growth and repair occurs. This same deep sleep is responsible for proper immune system and hormone production. The more I learned – the more the puzzle pieces of my own health started to fit together.
Yes, my own menopause was a contributing factor – but what if I could turn my health around just by focusing more on my sleep?
Of course, there is more to the equation than just sleep. But the knowledge that a lack of sleep could lead to premature aging, a rise in cortisol levels which cause us to store belly fat and the overall malaise that comes from constant fatigue – was enough to make me wake up and pay attention. Especially since I found myself at holding steady at my heaviest weight, despite increased fitness and better nutrition.
Sleep and weight
Do you question the correlation between sleep deprivation and weight? I admit that I was a bit incredulous at first. But Bob Wright – Director of Education at Hilton Head Health – shared several statistics that paint a very clear picture.
“Two studies presented at Sleep 2012: Associated Professional Sleep Societies 26th Annual Meeting, suggests that sleep deprivation selectively and significantly impairs the brain activity in the frontal lobe, a region critical for controlling behavior and making complex choices such as what to eat.”
According to the Harvard School of Public Health “People who are sleep deprived are more tired during the day and are less likely to participate in physically active activities. They spend more time watching TV and pursuing other sedentary activities.”
“When overweight adults averaging less than 6.5 hours of sleep per night, got an extra 96 minutes of sleep, their cravings for sweet, salty junk food was reduced by 62%.” – The Journal Appetite (2014)
Simply put – according to Bob, “Getting a better night’s sleep may be for some, the most important thing they can do to help them manage their weight.”
Get Healthy with Better Sleep
I found everyday wellness with sleep.
Granted, my experience is purely anecdotal AND I am definitely NOT a sleep expert.
You could say that it is hard to determine the exact cause for some of the transformations – as to which came first, like the chicken or the egg. But I do know that better sleep habits have changed me and that I am healthier now than when my sleeping was an afterthought.
Better sleep has led to:
- Actually waking up feeling rested (this sounds obvious, but I cannot tell you how long it had been since I felt truly rested)
- Normal blood pressure
- Weight loss (aka, 30 pounds and several dress sizes)
- Fewer mood swings and less irritability (my family may or may not agree with you on this)
- Increased productivity
Changing my sleep habits
Changing my sleep habits was not easy – and I would be lying if I said I was as vigilant with my sleep as I should be. There are weeks where I am better or worse with my new bedtime – but overall, I have never slept as well as I have in the last nine months.
What changes did I make to improve my sleep?
1. I instituted a “no work at night” policy. Instead of getting on the computer to write or engage on Twitter or Facebook, I try to avoid working after dinner. Granted, I have had to make exceptions – on more than one occasion. But I am much less likely to respond to an email that appears in my inbox at night compared to one year ago. (Please note – if you catch me online, especially after 9 pm – I give you permission to tell me to shut down.)
2. I started to go to bed and wake up at about the same time every day – at 10 pm and 6 am. There are times that I have been very strict about this – whereas it is harder to keep to the early bedtime while traveling. In general principle though, I always feel better when I hit the pillow close to 10 pm.
3. We lowered the thermostat in our bedroom to 68 degrees. I have always been a hot sleeper – but the cool environment is conducive to optimal sleep.
4. I established a relaxing pre-bed routine with meditation. My routine includes thinking about gratitude and focusing on my breathing.
5. Instead of using my loud alarm to wake me each morning, I use the Progressive Alarm Clock app that sounds a Kangse bell in a progressive pattern to help me wake up gently. (Not only is this a kinder way to start the day, but I am more likely to remember my dreams each morning instead of forgetting them thanks to a jarring buzzing). Yes, this means that I have my smartphone next to my bed – but I resist the urge (mostly successfully) to have it be the first and last thing I look at each day.
Here are a few other sleep articles and resources that you might be interested in:
5 things our prehistoric ancestors can teach us about sleep
Everyday Wellness Secrets: Get Healthy with Better Sleep appeared first on Live.Do.Grow by Elena Sonnino