The Power of Sleep
Although I am dressed as Elastigirl here, with my sidekicks Mr Incredible and Jack Jack, my husband has always said my true Superpower is sleep.
Sleep is one of the critical necessities of life, right up there with oxygen, food, and water. Deprivation of sleep is actually a known form of torture.
Although many people deny it, and say they are just “fine” with very little of it, it is just not true. We need it. And we need ample amounts of it.
Sleep is when our body restores and heals itself. Most of my life I have slept well. During those times when I haven’t, I have suffered from decreased energy, brain fog, irritability, and a decreased immune system, often leading to illness.
How much do we need? Optimally we need to pass through 5 full REM cycles per night. The average REM cycle is 90 minutes, which adds up to 7 hours and 30 minutes of uninterrupted sleep per night. However, the time needed for a REM cycle varies from person to person. If you sleep longer than 5 cycles, you risk waking up groggy. If you sleep less than 5 REM cycles, you will be sleep deprived.
TRUTH BOMB! There is NO SUCH THING as catching up.
So what can you do to improve your sleep:
1. Develop a bedtime and wake time and STICK TO IT. Our bodies function best when our natural circadian rhythm is honored. Stick to a bedtime that doesn’t vary more than 30 minutes to an hour MAX each night.
2. Choose calming, quiet evening activities that help you relax, such as reading a book or taking a bath.
3. Turn off ALL full spectrum light a full 1-2 hours before bedtime. That includes TV, smartphones, iPads, and computers.
4. Make it quiet, but not too quiet. Soft foam ear plugs or the white noise from a fan can be helpful.
5. Mind the temperature. Temperature extremes naturally increase our stress hormones and wake us up. Most people tend to sleep best if it is cool.
6. Quiet digestion. Try to finish eating a full 3 hours prior to bedtime.
If the above are implemented for several months and you are still having trouble sleeping, you may have imbalances in your adrenals, neurotransmitters, or gut microbiome.
If you have trouble falling asleep, it indicates one set of issues. If you have trouble staying asleep and wake in the middle of the night with a racing mind, it indicates a separate set of issues. Some unfortunate souls struggle with both.
Quality sleep is foundational for optimal health and vitality. If you struggle to get quality sleep and would like some guidance, please reach out!
Most health care professionals recognize that their patients need more sleep, but don’t provide them ANY tools to remedy this problem.
I take an individualized approach to each client and peel away the layers of why YOU aren’t sleeping. Then I arm you with education and strategies to improve your sleep.
This is a pillar of health. We need to start treating it as such!