Just go to sleep already!!

Feeling like a big bag of crapola? Eating sugary snacks for a quick pick me up? Chugging coffee by the pot? Maybe you need to put sleep at the top of your to do list. It may sound counterintuitive but sometimes you ‘doing’ nothing so your body can rest will fix what ails you.

The truth is, I’m writing this to myself as much as to you. If staying up too late were a crime I’d be a high level outlaw. I get it, you just have to watch the next 5 episodes to see what happens to so and so. It seems that 2am is the best time to reorganize your closets. Let’s not forget the epic after midnight let’s solve the problems of the world discussions with your bff, hubby or wife.

Guess what, with a little strategy, you can do all of the above and more while still getting the rest you need.

First Things First:

Sleep must become a priority on your to do list. To eliminate distractions, try jotting down the things that you do when you should be horizontalizing. This will be different for each of us. Popular late night activities include cleaning, chatting with your loved ones, watching your fave show, doomscrolling or even just lying in bed thinking about the day. Here’s where we strategize and take action! Schedule the activities on your list for earlier in the day. NO need to miss out… just spread out. Ten minutes at a time, sprinkled throughout the day; cleaning, scrolling, talking, watching, etc. If it’s your mind rather than your body that races at night, try journaling for a few minutes right before you hit the sack. Get those pesky thoughts that keep you up out of your head and onto the page— then let them go ‘til morning. When you schedule and check off the micro-tasks then clear your head at the day, you don’t feel like you missed out on anything at bedtime.

Habits Help:

Create a bedtime routine. When you do three or four things prior to sleep every night it etches a pathway that prepares you to fall asleep. When we wash our hands and put toothpaste on the brush our brain (and mouth) knows what’s coming next. It’s the same for any routine. When you complete a task you automatically move on to the next— in this case getting into bed and falling asleep. 😴

Zen 4 💤

Catching some zzz (zeez, not sure how to convey that one in text 🤪). In any case, calm is the best way to end the day. Prayer is #1 for me. Although I can be a type A nut job, the worry, aggravation and stress that accompanies this way of living has compelled me to change my ways (most of the time). Let go and let God works for me. We can only do so much to move our lives forward each day, so do your best and leave the rest for another time. Most importantly remember that as mighty as you may be it’s beyond your reach to control others or external circumstances. If you stop trying to run everyone and everything you’re sure to be a much happier, and well-rested, person.

Relax 2 Rest:

Believe me, I know this can be a tall order, but there are hacks 2 relax. When I was a teenager I developed a knack for lying in bed and THINKING TOO MUCH! Rumination ran amok and sleep escaped me. Somehow (prob borrowed from my parents) I came across a cassette tape (yes, I’m that old) of a calming meditation. It was narrated by a tranquil speaker who journeyed through each body part from head to toe- guiding the relaxation of each muscle, tendon and tissue. It did the trick and I began to sleep quickly and soundly. You can even record your own voice guiding yourself into rest using whatever techniques work best for you. Over the years since I’ve also incorporated other practices such as bed yoga (every night while pregnant), reading, journaling (especially after conflicts or stubborn stressors) and even, admittedly, some not so doomy-scrolling (though I don’t recommend this one). These and other transitional techniques can prepare your body and mind for a rapid repose.

 

Take 2 and call me in the morning:

When it comes to natural remedies for better sleep, there are a bevy of solutions including getting early morning sunlight, daily exercise, sleeping in a cool dark room and cultivating gratitude. If you’re interested in a natural sleep aid there are several options that may help promote relaxation and improve sleep quality. Always discuss any new supplements with a medical professional- especially if you take medication or have preexisting health conditions. There are traditional remedies such as melatonin, kava, glycine or passionflower. Recently many people have began to tout the benefits of magnesium, a mineral known for its calming effects. It can be taken as a supplement (like magnesium glycinate) or absorbed through Epsom salt baths to ease muscle tension and quiet the nervous system. Warm milk, a classic remedy, contains tryptophan, an amino acid that boosts serotonin and melatonin production, gently nudging you toward slumber. Other options include herbal teas like chamomile or valerian root, which have mild sedative properties. Look into lavender aromatherapy to enhance the chill vibe. Bear in mind that what’s works for some may not for others and it’s always a good idea to try a new remedy earlier in the day so that you are awake and aware should there be an adverse reaction.

Y does sleep matter? 🧐

Let’s explore some scientifically-backed reasons why sleep is so essential… juicy facts included.

Cognitive Cleanup:

During sleep, your brain activates the glymphatic system which flushes out toxic proteins like beta-amyloid— this stuff builds up during wakefulness and is linked to Alzheimer’s disease (Nature Reviews Neurology, 2015). Miss sleep, and your brain’s basically a clogged sink—Fun, and kinda frightening, fact: memory and focus tank by up to 40% after 24 hours awake. Yikes!! 

Immune Powerhouse:

Sleep ramps up the production of cytokines (the proteins that fight infections). Studies actually show that missing 3 to 4 hours for just one night depletes natural killer cell activity by 70% (Journal of Immunology, 2004). Do this regularly, and you’re basically rolling out the red carpet for every virus in town. So get your 8 hours , Baby!! 😴

Brain damage:

In a 2014 study of healthy young men it was demonstrated that a missing a couple of hours of sleep for just one night can increase the presence of serum neuron-specific enolase and S100 calcium binding protein B in the body. Generally speaking these are primarily caused by neuronal damage. To help keep your neurons, and brain, healthy just… GET INTO BED AND CLOSE YOUR EYES AT A REASONABLE HOUR!! 

Heart Health Hero:

Chronic sleep deprivation (under 6 hours nightly) increases risk of hypertension by 20-30% and coronary heart disease by 48%, according to a 2011 meta-analysis published in the European Heart Journal. Have a heart and show some love to your own ticker by giving your body 7 to 9 on the regular.

Hormone Harmony:

Sleep regulates a multitude of hormones— some of which a related to hunger. Ghrelin, for example, goes up while leptin drops when you’re sleep-deprived, boosting appetite by 20% and making you crave high-fat, high-carb foods (Nature Communications, 2013). When my son was young I didn’t sleep through the night for a few years, with the infant stage limiting shut eye to no more than 3 or 4 hours at a time (nursing on demand craziness). Consequently I ended up developing eating habits that I never imagined I would— with the extra pounds piling up all over. Exhaustion and chunkiness go hand in hand. Slimming down is easier with sleep.

Mood Stabilizer:

Lack of sleep messes with your amygdala, the brain’s emotional HQ, increasing reactivity to negative stimuli by 60% (Journal of Neuroscience, 2007). Do yourself (and those around you) a favor and sleep so you can smile at whatever comes your way.

In addition to the reasons listed above, it’s worth noting that sleep requirements vary based on age, sex, activity levels and a variety of other factors. Learn to listen to your body and make adjustments as needed.

At the end of the day, both literally and figuratively, sleep is absolutely necessary to maintain good health. So let’s put a few of these tips into action and get some much needed rest… sweet dreams 😴😴😴