As a teenager, I use to sleep All.The.Time. If left to my own devices, I could sleep until noon, get up for lunch and take a nap. Then I would wake up around 6pm for dinner and maybe watch some television and go back to sleep at 10pm. Honestly, back then, I didn’t think I wanted anything more than my bed and a good meal. Fast forward 40+ years and I wish more than anything to be able to sleep like that kid again. Now, I’m running on fumes most of the time!
In my current position, I’m often tasked with facilitating groups outside of my career of leisure and recreation. I relish these assignments because they challenge me to research, learn and present on topics I’m not all that familiar with. This past week, I was asked to facilitate a group on Sleep Hygiene. When the topic was first approached, I asked, “What the heck is sleep hygiene? Another thing I love about my job is that I get to present topics in unorthodox ways. I decided to change the group topic to Sleepless in America – The Struggle is Real! This slight play on words allowed members of the group to not feel ostracized by something as simple as sleep and to also let them know that we are all in this together!
The hardest part about this assignment was practicing what I was about to preach. I’m not one of those “Do as I say, not as I do” type therapist. As a Recreation Therapist, I enjoy living a balanced lifestyle full of leisure and recreation. I’m intentional about participating in activities that are fulfilling and enjoyable. Alas, when asked to facilitate a class on sleep, my first thought was, “Oh Crap!”
If I were to be honest with myself, I would say that I average a good 5 hours of sleep on a good night. When I do fall asleep at a decent hour, I’m prone to get up 3-4 hours later and struggle to find a comfortable position to descend back into the land of ZZZZZs. So, when the health experts are challenging us to get a full 8 hours of sleep for optimum health, I’m like, “Who does this?”
The challenge for me was not presenting the information, it was actually believing what I was presenting and practicing said actions. Of course, like any good facilitator, I head over to wise old Mr. Google to see what the experts were saying about ways to get a good night sleep. Yeah, I found all the standard advice about how to get to sleep, but what’s more astounding I found out how sleep (or lack thereof) affects everything in our bodies. As laymen, we think that when we don’t get enough sleep, the only resulting factor is that we’re tired the next day. Not true! Not true! Not true! So much happens to our bodies when we forfeit sleep for a night out with the girls (or boys); when we forfeit sleep to binge watch all 8 seasons of Game of Thrones; or when the pain (physical or mental) is so severe that sleep becomes a merciless mirage.
As I dove into the meticulousness of slumber, my eyes were opened to a degree that I had not previously known.
The more I learned about this elusive culprit, the more I realized that most people have no idea of the dangers lurking in the late night with friends, with the all-night study session or between the buttons of the television remote as they’re clicked to watch another GOT episode. Allow me to awaken you to the hidden perils of sleep deprivation. We are all running on fumes!
Dr. Matthew Walker, PhD , a sleep expert at UC Berkeley and author of the best-selling book Why We Sleep has some pretty interesting things to say about getting less than 6 hours a sleep per night. Dr. Walker states that after just one night of four to five hours of sleep, there is a 70% reduction in critical anticancer-fighting immune cells called natural killer cells. That’s one reason that we know that short sleep duration predicts your risk for developing numerous forms of cancer. Seventy percent is a significant number and should give one pause when you have the choice to stay awake or get the recommended 7-9 hours of sleep.
As a college student, I pulled my share of all-nighters, studying all night and then rushing in to take that final exam. I honestly thought I retained more information with this study method. I was not alone in my assumption because the library was crammed full of students doing that very same thing. Contrary to our belief, Dr. Walker’s research indicates that lack of sleep affects the hippocampus, which is the part of the brain in charge of making new memories. When we didn’t sleep, we, in fact, were not able to remember much of the information we’d recently loss sleep to remember. I guess I’m going to chalk up my A’s & B’s to the incredible teaching of the University of Florida professors.
In Dr. Walker’s book, Why We Sleep, he emphasizes the importance of sleep in all aspect of our lives. “No aspect of our biology is left unscathed by sleep deprivation,” he says. “It sinks down into every possible nook and cranny”. He goes on to say that sleep deprivation is linked to Alzheimer’s disease, obesity, diabetes, high blood pressure, heart disease and mental health issues. Dr. Walker does not emphatically state that sleep loss is the cause of these diseases, he imparts that sleep deprivation is a contributing factor.
Upon gathering this information to present to my class, I not only wanted to provide the “why” we need sleep, I wanted to give them the “how” to get more sleep. One of the things I learned was that we need to lower the temperature in the room to get a good night’s sleep. How low should we go? Well, according to www.sleep.org, the optimal temperature for sleep is 67 degrees Fahrenheit.
Another sleep tip is to reduce blue light exposure in the evening. Blue light from your phone and other devices trick your body into believing it’s daytime. Ok, raise your hand if you use your phone for reading, social media or texting after 6pm. Yes, my hand is raised too! Did you know there were apps and special glasses that blocks the blue light? Oh yeah, we may need to invest in one or both. Just sayin’!
To get a good night’s sleep: Just say NO to the caffeine! Caffeine can stay elevated in your blood for 6–8 hours. Therefore, drinking large amounts of coffee after 3–4 p.m. is not recommended — especially if you are sensitive to caffeine or have trouble sleeping.
My last tip for getting a good night’s sleep is consistency! This means going to bed and waking up the same time every day – even on the weekends/day off. I have to plead guilty on this one. I love sleeping in – who doesn’t? But it does wreak havoc on my sleep cycle.
Now that I’ve facilitated the class, we all pledged to make 2020 the year of better sleep. We all (myself included) knew that sleep was important and we all felt lousy that we weren’t getting enough of it; however, we’d only skimmed the surface. I made the class a promise to practice what I preach and to make sleep a priority instead of an option. How about you? Will you make sleep a priority instead of an option?
I practice most of these on a regular basis because I’ve struggled with this as well. It helps me to sleep in a very dark room with a fan on for white noise and because I enjoy the circulating air around me. Studies have shown it even helps to sleep naked.
I definitely prioritize sleep! I take naps when I am able and need to. It makes me a better person lol
I love sleep..sometimes my 4 month old doesn’t lol! This was all very interesting though! Sleep is so important, and we don’t really take the time to realize that.
I also only sleep about 5 hours a night. In the winter I sleep with 3 blankets on me because I hate being cold. I do sometimes wake up overheated. Maybe, I need to remove one and see if that helps.
This is definitely great information to take in. Even if you need it yourself, thanks for sharing!
SO true..I only sleep 3-4 hours a night for the last few months due to an injury and I wake up from pain..I definitely feel tired and not able to focus as well as when I was sleeping better!
LOL it’s like you were speaking to me directly! 😅 Ever since I started my blog, my sleep has been much less and less. But I’m working on getting on a routine so I can sleep better and not let life take away from my sleep!
Great Info! I am consistent about when I go to bed, normally by 10:00 but I have noticed as I get older, it’s harder to stay asleep.. It was much easier when I was younger! Thanks!
I really want to read Dr. Walker’s book now!
Sleep struggles are real. I don’t drink caffeine & stick to a regular time & still struggle. sweet dreams everyone
I used to be able to sleep with no problem as well. I need to practice the consistency. Thank you for sharing.
This is a great topic! I loved learning all the interesting facts. I did not know about the cancer one. Time to get more sleep!
I want to sleep more, but I admit I do have a hard time with it. I go to bed exhausted! Then, for some reason, I am up for a few more hours, mainly because my brain won’t shut off. I am guilty of checking my phone again when I go to bed. I just bought myself a pair of the blue light blocking glasses, so I am excited to see how they work.
My sleep hygiene is terrible. Before having babies, I slept 7-8 hours per night and felt pretty good. I couldn’t imagine having to wake up during the night. My girls are 1 and 3, and both still wake up during the night (not every night with the 3yo, but multiple times per night with the baby). Somehow, I manage, but I’m definitely not the best version of myself. I just have to remind myself that I’ll sleep again when my babies are older!
Good points!
I use to live in 3-4 hours of sleep. Then I hit 40 and could no longer do that. My goal for 2020 is to average 7 hours a night.
Awesome! I’m really interested to know how much I’ve forgotten due to lack of sleep. Well maybe I’m better off not knowing…Yikes!
Sleep is always one of those things that I think, “it’s fine. I’ll catch up tomorrow.” I never do though. When I do, I think about all of the things I didn’t get accomplished that I needed to. I’m sure it’ll get a little easier as the kids get older (fingers crossed).
Great post! Thankfully I’m a great sleeper most of the time, but I know many people suffer with this.
I like how you prefer to model behaviors that you suggest to others. I agree that you shouldn’t impose something on someone if you haven’t done it yourself. Great post!
The older I’ve become the less sleep I’m able to capture for sure! My daily yoga practice, and utilizing magnesium spray as well as my sleep balm always help. Great additional tips you’ve shared here as well!
My sleep seems to vary between really good and really bad! Many times that I can’t sleep is bc my mind is racing with thoughts, ideas, and excitement so I can’t complain!
I know what you mean! I wish I had a switch to turn off that excitement and switch in back on 8 hours later. hmmmm (then I’d be a robot)!
I’m TOTALLY with you on this. If only I could sleep like I used to…and why oh why did I ever refuse a nap when I was younger?
Now I struggle to get to sleep and stay asleep and it’s a miserable experience!
Now I wished I could have nap time everyday!
I’m sharing this with my husband. I sleep much better than he does. He really needs more sleep.
Great Tips. I read using the kindle app on my phone every night and between the phones night mode and being able to adjust the apps settings, It has made a huge difference in my sleep (unless I’m reading a book that just is just too good… then all bets are off!).
I know what you mean about reading a good book. I say to myself….one more chapter 🙂
I am a bear if I don’t get a good 8 hours sleep. I am lucky that I am able to sleep in a little because of my flexible schedule. I definitely agree that going to bed and waking up at the same time every day is necessary.
It’s a beautiful thing when you have such flexibility. I’m glad you catching those zzzzs!
Great tips!!! I recently read that an adequate amount of sleep is also needed for weight loss. It’s interesting how important sleep is to our bodies.
It’s so easy to let life take over and sleep To take the backseat. Thank you for this reminder to get good quality rest.
Great information! I never have any problems sleeping, but I’m one of those people that typically get less than six hours of sleep a night!