Prioritizing Sleep: Strategies for Better Rest and Restoration
“Sleep is the best meditation”
I have a love-hate relationship with sleep. When it’s good, it’s great and I feel on top of the world. But when it falls apart, I am left scrambling to pick up the pieces to make it through the day (enter the caffeine kick). My battle is on different fronts. Sometimes, I am in line with the powers of sleep – I fall asleep easily and stay asleep, waking up refreshed. Other times, I struggle to fall asleep but then stay asleep until my alarm goes off. My other battle: falling asleep and waking up at the dreaded 3 a.m., which leaves me tossing and turning, getting frustrated, and wanting to scream. Nothing about that last scenario weaves a good picture of me waking up rested the next day.
You see, in our fast-paced, modern lives, sleep gets tossed to the bottom of our priority list. Between endless demands at work, family, and other social commitments, sleep is the one aspect of self-care that gets sacrificed on the thought that we’ll “catch up” over the weekend. Then the weekend hits, and some other activity or show grabs our attention, and before we know it, we are stuck in an endless cycle.
Sleep hygiene is about both the quantity and quality of sleep. It involves creating an environment and touring that allows for deep, restful sleep. Adequate sleep allows the body to repair and regenerate cells, support immune system function, and maintain a healthy weight (side note: did you know we burn fat while we sleep!?). Sleeping well helps maintain memory, assist with learning and problem-solving, regulate emotions and mood, and improve emotional resilience.
Think about it – how much better do you handle everything that is thrown at you during a day when you feel rested in the morning?
On the other side of the equation, poor sleep results in an increased risk of health issues such as obesity, diabetes, and cardiovascular disease. It can amount to increased irritability, mood swings, anxiety, and depression.
I won’t sit here and say I am a sleep guru. Even Daylight Savings Time throws off my sleep schedule for some time. Traveling between time zones – not for the faint of heart where sleep is in question. But what I will say, is that there are some tips and tricks I have learned over the years that I can share:
1. Create a sleep schedule – humans are creatures of habit so try going to bed and waking up at or near the same time every day. Yes, even on the weekends.
2. Start a bedtime routine – I did this with my daughter when she was little but it took years before I thought to do it for myself. For me, this meant shutting down electronics an hour before bed, doing breath work, some gentle yoga, and a night hot bath with lavender and Epsom salts.
3. Optimize your sleep environment – have the room dark, cool, and quiet. But, be mindful of what you need. Need some white noise? A small fan or even a white noise app can give enough background noise to relax you. I’ve even gone so far as to record ocean sounds at the beach since, to me, that is my go-to relaxing sound.
4. Eating and Exercise – be mindful of how late you eat. I know some people who can eat dinner and then lay down immediately. For me, I need at least 3 hours after eating before I can sleep, and have learned it is definitely harder to get to sleep if the meal is heavier. I also know my body and limit any caffeine intake late at night..
Think of what else may work for you. Write it down. Set up a habit tracker. There also is no harm in talking to your doctor about it. While I am not providing any medical advice in this article, there are many herbal supplements out there that help with sleep. I’ve taken Melatonin at times and many herbal teas have sleep combinations. But there is no harm also in discussing it with your doctor. Everyone is different. The best we can do is to recognize the importance of sleep as a foundation for our health and take steps toward making it a priority. So, let’s commit to nurturing healthier sleep habits and reaping the benefits of restorative sleep each night. Your body and mind will thank you for it!
