Apr 7, 20245 min read

What's Sleep Got to Do With It?

What’s sleep got to do with it?

EVERYTHING.

"Sleep is the single most effective thing you can do to reset the health of your brain and body." Matthew Walker, Ph.D.

Anyone who works with me knows there are going to be many conversations about sleep because it is THAT important. It is a central part of our wellness and can take us to the next level of functioning or crush our nervous system depending on how much we get and how much of a priority we make it in our life.

From new moms that are struggling with an infant who does not sleep to the women going through perimenopause whose sleep seems to evade them; it is a topic that applies to ALL humans. Yet, in our culture; we place more emphasis on What Did You Get Done Today then we do on how many restful hours of sleep we achieved.

Let’s talk about the The Anatomy of Sleep:

We spend ⅓ of our life sleeping and it impacts almost every type of tissue and system in our body. According to The Sleep Foundation:

Sleep helps with focus and concentration—and it allows the brain to register and organize memories—all of which are vital to learning.

Sleep supports immune function, allowing the body to fight off diseases and infections.

Sleep influences a person’s ability to recognize danger and threats.

Healthy sleep supports sound judgment, good decision making, and other executive functions.

Sleep provides the release of growth hormone necessary for the body’s tissues to grow and repair damage.

So just what is the recommended amount of sleep? Most adults need 7-9 hours per night which averages to 250 hours per month. Consider how much sleep you have gotten per night and multiply that by 30. That will tell you how much sleep you are getting per month. If you are lower than 250 then take steps to get more sleep. (This number is based on the average adult as infants, children and teenagers require different amounts of sleep.)

If you are getting 250 hours per month-keep it up!

If you are getting less then consider these suggestions (which I refer to as sleep ABC’s):

Atmosphere

What does your bedroom look like?

Are there laundry hampers or clothes on the floor?

Are there nightstands with clutter?

Is there a pile of cords to sort through later?

Get it all out. You don’t have to spend hours cleaning your room but rather tidy up with the purpose of creating an environment that feels inviting and nurturing. You can even use closets or other places to hide items until you can get to them. The idea is that your room should be free of clutter and invite you to sleep.

Are you using your bed to do work or homework? Try to keep your bed for sleep or intimacy only. Any other activities should be done from another place. Our brains have a funny way of creating associations and we don’t want our bed associated with the stress of work or homework.

If your job requires you to be on call during the night then consider having a separate place to sleep (if possible!) when you are on call. If you do not have a separate place to sleep then reminding your body that you do not need to remain in a state of alertness is critical.

Wash your bedding and add your favorite essential oil to your fabric softener.

Set the intention of wanting your room to represent relaxation. You can even say your intention outloud or write it in a notebook. But make a commitment to your intention.

Consider replacing light bulbs with softer lighting or having a safe (timer) wax melter with your favorite fragrance. Have a sound machine or fan create white noise.

Blue light

Are you scrolling on your phone or ipad at night? If you are getting less than 250 hours of sleep per month consider putting your device away for 30 days to see how you feel. If you absolutely must be on your device then set a timer for 10-15 minutes so that you are aware of how many minutes are passing while you are scrolling. Wear protective glasses for your eyes that are intended to block the blue lights from your devices. Here is an article about lighting in your bedroom: https://www.sleepfoundation.org/bedroom-environment/what-color-light-helps-you-sleep

Caffeine/stimulants/sugar/oh my

If you take stimulants and are having trouble achieving proper sleep please talk with your prescribing provider. There is no replacement for quality sleep and often people find they need less stimulant medication to manage their ADHD when they are getting proper sleep.

There is a strong correlation to lack of sleep and the over-dependence on caffeine. For one week just pay attention to how much and when you are consuming caffeine. Read labels! You might be consuming 200-600 mg of caffeine and not even realize it! (I plan on writing a blog about cortisol and how to lower it and you guessed it! Part of it is looking at caffeine consumption). Once you have gotten a clear picture of your caffeine use then make some manageable goals. Often, I suggest to people not to change anything except just hydrate better and then work toward lowering caffeine consumption or modifying late afternoon/evening habits.

Sugar is not the demonized substance it has recently been made out to be but it is important to recognize the role that late night sugar can have on us. Again, take inventory of how much you are consuming and when and establish a goal (please don’t use restriction or disordered eating such as labeling sugar as “bad” or “unhealthy”!).

There is no replacement for quality sleep

Routine

In a perfect world you would be able to start your bedtime routine at the same time every night but most of us do not live in a perfect world. Do what you can to have a bedtime routine that you can employ whatever time works for you.

Some ideas to add to your routine:

Take a warm bath

Meditate for 10 minutes

Use an intention spray (I make my own magnesium bedtime spray!)

Write in a journal

Brain dump

Don’t check texts or emails starting at a certain time

Say out loud what your intention is (for example: “I intend to be restful and peaceful as I enter sleep”)

Scan your body for any tension and try to stretch or breathe calmness through your body

Here are some other resources with ideas:

https://www.self.com/story/pre-sleep-habits

https://medschoolinsiders.com/lifestyle/the-perfect-night-routine/

If you are still struggling to get 250 hours per month consider talking to your primary care provider or prescribing physician to discuss a plan.

Furthermore, If you are significantly over 250 hours per month consider talking to your primary care provider or prescribing physician to rule out a physiological reason and create a plan.