Sleep 101: The Essential Guide to Restful Nights

I’m going to start this off by saying that I believe sleep might just be the #1 most important habit for our health. And while there is so much science to back this up, which we’ll dig into in a bit, the reason I say this is not because of any study or research article. 

Instead, it’s because things are harder when you don’t get enough sleep. Being patient with those around you, having the energy to exercise, making better food choices, doing personal growth and healing in therapy, and, seriously, pretty much everything else. 

Finding the drive and motivation to make all the other healthy choices in your day is directly impacted by the internal resources you have. 

I’m talking about energy, emotional bandwidth, and focus. Not getting enough sleep drastically reduces those resources, and when we don’t have enough of those, we can forget the 5:45 meditation sessions, the evening meal prep, the exercise classes after work, and the dinner with friends on Friday night after a long week of work. 

Something I see a lot with my clients is a desire to create habits that support their health goals but the inability to consistently implement the habits due to fatigue or not having enough hours in the day. Now, we can’t always prevent the demand on our time from exceeding the time we have available, but we can have a better bedtime routine that allows us to wake feeling more energized and able to maximize that time. 

For example, let’s say that, for your health, you need “white space” in your life to create calm and generate more creativity, but you don’t know how you could possibly implement this habit in your busy day – and you’re certainly too tired to add one more thing at night! You might consider going to bed earlier so that you can wake 10 minutes earlier before everyone else in your house, before the day is filled with all your other responsibilities, and before your brain is too tired from the day. 

Another thing I see, especially with parents, is this idea that the “me time” they so desperately need is waiting for them after the kids go to bed. However, when that time comes, they stay up too late with their glass of wine and an episode (or three!) of their show, and the next thing you know, they’re only getting 5 or 6 hours of sleep and they have very few resources the next day to do the things that are actually going to recharge them. Ahem, I’m speaking from experience here. I call this the “robbing Peter to pay Paul” phenomenon. You are robbing yourself of rest to pay yourself with “me time”, but the end result is that nothing is actually gained. 

So, you see how this works? More rest = more resources available to <insert your desired habit here>. 

In this guide, we’ll go beyond my little equation above. We’ll explore why sleep is so crucial, delve into the science behind it, provide guidance on how much sleep you need, and offer practical tips for achieving the best sleep possible. It’s “Sleep 101”!

Sleep does WHAT for my body?!

• Memory Consolidation: During sleep, particularly during REM (Rapid Eye Movement) sleep, our brains process and consolidate memories. This means sleep helps us remember and integrate new information. ✨Translation✨: Sleep is like your brain’s filing system, organizing and storing important memories.
• Hormone Regulation: Sleep regulates hormones that control hunger, stress, and growth. Lack of sleep can disrupt these hormones, leading to weight gain and increased stress levels. ✨Translation✨: Sleep helps balance your body’s chemical messengers, keeping your appetite and stress in check.
• Cellular Repair: Deep sleep stages (NREM sleep) are when our bodies repair tissues, build bone and muscle, and strengthen the immune system. ✨Translation✨: Sleep is when your body gets a tune-up, fixing any wear and tear.
• Detoxification: The brain’s glymphatic system, which removes waste products, is more active during sleep. This process helps reduce the risk of neurodegenerative diseases. ✨Translation✨: Sleep cleans out the brain’s garbage, preventing the buildup of harmful waste.
• Emotional Stability: Consistent sleep helps regulate mood and reduces the risk of mental health issues such as anxiety and depression. ✨Translation✨: Sleep acts like a mood stabilizer, keeping your emotions in balance and protecting against mental health issues.
• Immune Support: During sleep, our bodies produce cytokines, cell signaling molecules that aid the body in fighting infections and inflammation. ✨Translation✨: Sleep boosts your immune system, helping your body fend off illnesses and inflammation.
• Metabolic Health: Adequate sleep helps regulate metabolism, including glucose processing and appetite control. Poor sleep is linked to an increased risk of metabolic disorders such as insulin resistance and type 2 diabetes. ✨Translation✨: Sleep helps manage your metabolism, reducing the risk of chronic conditions like heart disease, diabetes, and obesity. 

Do I really need to get 8 hours of sleep a night?

The short answer is yes. While the amount of sleep required varies by age, most adults need 7-9 hours per night. 

Some people believe they need less sleep than the average person, but true “short sleepers” (those who function well on less than six hours of sleep) are rare. Most people who think they need less sleep are actually chronically sleep-deprived, which can have serious health consequences over time.

Important tips for better sleep

• Remove Electronics: Take the TV out of your bedroom (I’m screaming this for the people in the back!), and keep your phone away from your bedside. Use an alarm clock instead. ✨Translation✨: Less screen time before bed helps signal your brain that it’s time to sleep.
• Establish a Bedtime Routine: Read a book or engage in a relaxing activity before bed. Avoid screens as the blue light can interfere with sleep. ✨Translation✨: Create a calming pre-sleep ritual to prepare your mind and body for rest.
• Exercise Wisely: Exercise regularly but avoid vigorous workouts close to bedtime. Aim to finish exercising at least 3 hours before bed. ✨Translation✨: Exercise helps you sleep better, but give your body time to cool down before hitting the hay.
• Mind Your Diet: Avoid large meals, caffeine, and alcohol before bed. These can disrupt sleep patterns. ✨Translation✨: Eat light, eat earlier (at least a couple of hours before bed), and avoid stimulants to help your body wind down. 
• Optimize Your Sleep Environment: Use a sleep mask, keep your room cool, and invest in a comfortable mattress and pillows. ✨Translation✨: A dark, cool, and comfortable environment promotes better sleep.
• Utilize Sleep Aids: Consider sleep stories, white noise machines, or sleep apps to help you relax. ✨Translation✨: Tools like soothing sounds, guided meditations, or bedtime stories can make falling asleep easier. My favorite is the Slumber app. 
• Start the Cycle: Go to bed and wake up at the same time every day, even on weekends. Gradually shift your schedule if needed. ✨Translation✨: Consistency is key; stick to a sleep schedule to regulate your internal clock.
• Assess your sleep quality: One common but often undiagnosed condition that affects sleep quality is sleep apnea. This disorder causes breathing interruptions during sleep, leading to poor oxygenation and frequent awakenings. ✨Translation✨: Sleep apnea can mess with your sleep without you knowing it. If you snore loudly, wake up with headaches, or feel tired during the day, it might be a sign of sleep apnea. Discuss with your doc and consider something like Wesper home sleep lab. 

Symptoms of poor sleep 

Sure, we know we’re tired when we don’t get enough sleep, but what other signs might be telling you to up your ZZZ’s?

• Chronic Fatigue: Feeling tired despite a full night’s sleep
• Irritability and Mood Swings: Increased emotional sensitivity and moodiness
• Difficulty Concentrating: Trouble focusing or remembering things
• Frequent Illnesses: Lowered immunity leading to more frequent colds or infections
• Weight Gain: Increased appetite and cravings, especially for high-carb foods

As I’ve shared before, in a society so focused on the latest health trend or quick fix, we too often overlook the simplest, yet most vital, aspects of our well-being. In this case: sleep. It’s likely that these basic things we’re skipping and minimizing the importance of are the very things that are going to bring us closer to our healthier, most balanced selves. Sweet dreams!