In today’s culture, we glorify productivity while downplaying the importance of rest. In fact, being sleep-deprived is often worn like a badge of honor.  

But rest isn’t wasted time - it’s one of the most important things you can do for your body, your mind, and your overall wellness. Sleep is essential for the neurological, endocrine, immune, musculoskeletal, and digestive systems. When we honor sleep, we support the systems that help us thrive. 

We need to stop treating rest like a reward for productivity - instead of a prerequisite for it. It isn’t a luxury; it’s a biological necessity. 

Let's shift our perspective on sleep and realize it is an important task we need to prioritize every day. 

Is Sleep a Priority?

You may know sleep is good for your health, but do you personally value it? Is it important enough to put ahead of other priorities?  

In one study, researchers put a group of people in a stimulus-free room with no clock for 14-24 hours daily. Subjects didn’t know when they went to bed or woke up. Participants slept an average of 12-20 hours the first couple of nights. Over a few days, the participants' sleep began to average approximately 8 hours a night.

How long do you think you would have slept?

Are You Getting Enough?

Here is an experiment you can do to determine how much sleep your body needs. It involves testing your reaction time. 

Here’s how...

• Each morning at the same time after waking up, take the reaction time test here https://www.humanbenchmark.com/tests/reactiontime.
• Make a note of your score each day.
• Try moving your bedtime up by 30 minutes on the fourth day. Continue with that amount of sleep for 3 days, checking your reaction time each morning.
• Notice if your score is significantly different with more sleep. Pay attention to how you feel throughout the day. How is your energy level? Is your mental functioning better?
• After a few days, move your bedtime up another 30 minutes. Pay attention to your reaction times and how you feel.
• Repeat the steps in this experiment again until you find a bedtime that seems ideal for you.  

Exposure to Light

Our ancestors generally slept when it got dark and woke up when the sun came out. Now we are constantly exposed to artificial light, which can disrupt our circadian rhythm and melatonin levels.

We can address this by...

• avoiding screens two hours before bed (computers, smartphones, television, etc.).
• using blue light-blocking glasses.
• installing blackout shades to ensure pure darkness in your bedroom at night.
• turning off digital devices that give off light (cover your alarm clock).
• wearing a sleep mask.
• getting natural morning light.

Movement

Moving your body throughout the day will help you get better sleep. It doesn't have to be strenuous; even gentle movement has been shown to improve sleep.

Incorporating movement into your daily life may include...

• moving at work - walk to the water fountain, stand up for a phone call, discreetly stretch in your seat, etc. 
• walking - park at the far end of a parking lot, walk with a friend, take a stroll while on a call, etc.
• climbing - avoid the elevator for a few flights, even if going the whole way up is too hard.
• carrying - hold your child instead of using a stroller, shop with a basket instead of a shopping cart, etc.
• playing - initiate active games with your kids, enjoy sports with friends, etc.
• sitting - avoid reclining on a couch; sitting on the floor engages more muscles.

Nutrition   

Notice how your eating habits impact your sleep. Everyone is different, so listen to your body.

• a lighter dinner may be helpful if you have digestive issues.
• snacking before bed may help you sleep through the night if you tend toward low blood sugar (hypoglycemia). 
• caffeine may contribute to increased energy and cortisol levels later in the day.
• adopting a low-carb or low-fat diet might impact your sleep negatively. 

Manage Your Stress

It is unrealistic to immediately switch gears as soon as your head hits the pillow. Choosing life-giving activities to offset some of the stress in your life can help you sleep better. 

Consider trying to…

• snuggle up with a book.
• go for a walk.
• take deep breaths of fresh air. 
• listen to bird noises or other natural sounds.
• lay on the floor stretching.
• play with a pet.
• savor a small piece of dark chocolate.
• sit in silence. 
• listen to music.
• spend time with those you enjoy.
• get a drink of water or make a cup of tea. 

Environment

Your bedroom should be a place that makes you feel peaceful and relaxed. 

• buy a comfy bed.
• keep your sheets clean.
• reserve your bedroom only for sleep and sex.
• avoid using electronics in the bedroom.
• keep the temperature slightly cool.
• wear earplugs or use a noise machine to block out bothersome noise.

Honor your body’s need for sleep so that you can feel and function at your best!

Dr. Jamie