How are you sleeping these days?
zzzzzzzz’s…..
What would your day look like and feel like if you had more sleep?
You are on a healthy track. You gave up chocolate, you added planks into your workout, your walks are getting longer with the better weather, and you’ve even added more water into your diet. By all accounts, you are making strides and progress.
However, there’s that thing that happens every night…you can’t sleep. You fall asleep right away but wake up at 3 am with your eyes wide open. Everyone talks about their sleep issues, and you hear about the importance of prioritizing sleep for health benefits. So what’s up? Why can’t we sleep?
Most healthy adults require 7.5-9 hours of sleep per night, which truthfully sounds rather ambitious. However, what is comforting to read is that how you feel when you wake up in the morning is a good enough indicator that you are getting enough sleep. Maybe you are getting 6 hours but waking up refreshed? Maybe you feel sluggish. Your body will signal when it’s restored, and chances are, 5-6 hours of sleep probably won’t do the job.
Let’s have a reality check about aging: It does affect your sleep patterns. As you age, your body produces lower levels of growth hormone, so you’ll likely experience a decrease in slow-wave or deep sleep (an especially refreshing part of the sleep cycle). When this happens, you produce less melatonin, meaning you'll wake up more often during the night. That’s why many of us consider ourselves “light sleepers” as we age. Sadly, the effects of sleep deprivation show up in unexpected places, such as our food choices.
I know that I am certainly in this category! And when I sleep poorly or not enough, it impacts every decision the next day. After a night of bad (or no) sleep, I crave sugary and high carb “comfort foods,” and find it hard to stick to my goal of eating well. I mindlessly walk towards the candy bowl, cereal box, or pretzel bag and munch away, not tasting anything, (or really thinking for that matter!) and then “come to” several minutes later with five empty candy wrappers in my hand. I think to myself, “Wait, did I eat those this whole bag of pretzels? I don’t even remember taking them out of the bag!”
So you are not alone in struggling with sleep! But, here’s what you can do about it:
Maintain a consistent sleep schedule. When possible, go to bed at the same time and wake up at the same time, give or take a few hours on the weekend. Try to avoid binging on Netflix on Saturday night and sleeping late so you can set a routine for your body.
Develop a bedtime ritual. Taking a bath, practicing gentle yoga, using aromatherapy such as lavender oils, lighting a candle, are examples of ways you can wind down in the evening. Send your body and mind a message that this is time to slow down.
Put the phone away 30 mins before bedtime: Research shows that using electronic devices at night delays your internal clock, suppresses melatonin and adds to the already tough time many of us have to fall and stay asleep. Resist the urge to check that one final email, refresh your social media or catch up on the news and unplug before you start getting ready for bed.
Walk away from the chocolate stash. Yes, dark chocolate is delicious, and in moderation, can even have some health benefits. However, save the treats for the early afternoon to avoid caffeine that can impact sleep.
Find a good book to read. Chances are you will only flip through a few pages before your eyelids flutter, but reading is a great way to wind down before trying to fall asleep. Be the one friend in your group who is finding something better to do than checking your phone.
National Sleep Awareness Week is March 8-14, and anything that requires a week of awareness must be important. So, I’m going to take this as a reminder to refresh my sleep habits this spring, unplug my phone at night and get some well-deserved zzzz’s for a change. Let’s do it together!
