We are constantly chasing better performance. We take courses, read books and consume content from a host of other sources, ingest and lather on potions and deconstruct our food to smithereens. Rarely do we pause and think that one of the “secrets” to feeling better, having more energy and performing at optimum is in fact to STOP doing. Stopping to rest (a topic in itself deserving another post) and, of course, sleep.
A note on sleep
We all know that sleep is our body’s way to repair and restore itself.
Living things on Earth, including the human body, are naturally attuned to the rhythms of light and dark – this is called the circadian rhythm. When light stimulates our body, the brain thinks it is daytime. This is irrespective of whether the light is from the sun or an artificial source such as electric lights or screens. The body produces hormones (including cortisol, the stress hormone) in response to the light, which activate the body and prepare it for action.
In a normally attuned body, cortisol levels rise in the early morning, peak around 9.00 am and then remain high through the middle of the day. Around mid-afternoon, cortisol levels significantly drop and continue to drop as the sun goes down. As cortisol levels decrease, this allows the release of melatonin (a hormone which helps us calm and sleep) and increases the levels of growth and repair hormones. As we sleep, the body repairs itself physically and mentally. Therefore, getting to sleep later or waking too early can reduce the time the body has to recuperate.
Common sleep mistakes
Unfortunately, most of us do not sleep enough. Here are some common sleep mistakes:
1. We are getting enough quality sleep. We are not going to bed on time and we are not winding down sufficiently to enter deep restorative sleep. Working late, using screens and bright lights, and consuming stimulants such as coffee, sugar and alcohol, all contribute to the continued release of cortisol in the body long after the sun has set. This in turn delays the release of the repair hormones, reducing the body’s repair time. In the long run, this contributes to lower immune function and causes other disruptions to our health.
2. We are not creating the right sleep environment. Everyone who has had a baby recognises the importance of the right environment to encourage baby to sleep. Adults also need an atmosphere conducive to rest, including enough time to wind down, a bedtime routine, and a cool room free of artificial light, clutter and reminders of to-dos.
3. We are underestimating the impact of not enough sleep on overall performance. Some people even boast about surviving on five hours sleep per night. Lack of sleep impairs cognitive function and reaction times. It is widely recognised that driving while in a sleep-deprived state can be as dangerous as driving under the influence of alcohol. Chronic under-sleeping results in our body accumulating “sleep debt”.
4. We are underestimating the impact of diet on sleep. As mentioned above, consumption of caffeine, chocolate, sugar and alcohol interferes with our ability to fall asleep and the quality of our sleep. Therefore we need to be more mindful of what and when we put in our bodies.
5. We are underestimating the impact of sleep debt on diet. Chronic under-sleeping (even as little as a couple of nights’ bad sleep!) disrupts the body’s hunger and fullness hormones, ghrelin and leptin. This leads to more frequent poor food choices and overeating, which in turn leads to weight gain and, in extreme cases, obesity.
6. We are underestimating the impact of exercise on sleep. A regular exercise regime can goo a long way to improve the quality of our sleep. Just be mindful of exercising too close to bed time, if you find that this keeps you up later.
Effects of not enough sleep
My personal experience has been that, in a chronically sleep-deprived state, I become unable to control my food choices. My head is constantly fuzzy and I forget things easily. My emotions run like a roller-coaster. My mind ruminates over minor incidents and snowballs them to catastrophic proportions. Small events make me angry and I am able to control my temper to a much lesser extent than in a rested state. There were days when I have had to cancel appointments because driving even short distances felt outright dangerous. In summary, it is not easy being me or being around me for that matter!
Tips for better sleep
Some things we may not be able control, such as how many times the baby wakes up (although there is help for this out there). Other things we can put in place to give ourselves a better chance of repairing at night:
· We should try to get to sleep by 10-10.30 pm.
· Bright lights and screens (TV, computers, phones and other devices) should ideally be turned off 2 hours before bed time and electrical appliances and devices should be kept as far away from the bed as possible.
· A calming bed-time routine including a warm shower, some calming music, aromatherapy, reading or meditation, can help the body and mind to wind down and signal that it is time to sleep.
· Coffee and other stimulants should ideally not be consumed after midday.
· A healthy balanced diet combining proteins, good fats, lots of colourful vegetables, some fruit and a moderate amount of wholegrains, as well as avoiding sugary desserts at night time, can improve sleep quality.
· Maintaining an adequate state of hydration by drinking plenty of water and limiting caffeinated drinks is also important.
· Incorporating movement and a regular exercise program as an integral part of our lifestyle is also vital for good sleep.
In the words of a good friend of mine: “Sleep hard!” 😊
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