Sleep Well, Live Well
Why We Sleep
Sleep is the single most effective thing we can do to reset our brain and body health each day.
Chronic sleep deprivation seems to be a prevailing issue, significantly impacting our energy-processing capabilities. inadequate sleep adversely affects our metabolic health. The absence of consistent, high-quality sleep increases the probability of metabolic dysfunction, disrupting cellular functions within our bodies. Something you may not know about sleep is every studied organism sleeps - sleep isn't just a human thing. It's a universal phenomenon! Even bacteria have their version of a bedtime routine, syncing up with the light and dark cycle of our planet. Sleep has been around for 500 million years, so you know it's important! The fact that every living thing from bacteria to us higher beings has this snooze button means there's something seriously awesome about it.
So, let's not underestimate the power of a good night's sleep. It's not just about avoiding those under-eye bags; it's about giving our bodies and brains the love and care they need to function at their best.
You know what doesn't get enough credit? Crummy sleep. It's like this secret villain behind cognitive and medical issues that no one talks about.
Poor sleep is directly related to:
Alzheimer’s Disease
Unhealthy Heart
Poor Metabolism, Diabetes, & Weight Gain
Weakened Immune System
Tired & Forgetful
Emotional Irrationaly
High Stress
Drowsy Driving
Alright, listen up. You've probably heard folks saying they're A-OK without much sleep. Here's the real deal: there's less than a fraction of 1% who are true sleep warriors. They can handle chronic sleep shortages without batting an eye. But here's the kicker - you're more likely to get struck by lightning than have that gene letting you thrive on less than 6 hours of shut-eye. Crazy, right?
We have to start valuing sleep. In our go-getter society, it's like, "Sleep? Pff, that's for babies, the elderly, or the sick." But the truth is: that we NEED sleep to function. Bad sleep won’t kill you, but it’s like playing with fire—getting you dangerously close to some serious health issues.
Two Types of Sleep
Let's break down the world of sleep into two main stages: N-REM and REM sleep. Understanding this sleep cycle is key to why those 8 hours of sleep matter. Most deep NREM sleep happens early in the night, while REM sleep dominates late in the night/morning.
N-REM:
Kicks in first at night, followed by REM.
Responsible for saving memories and reflecting on new facts and skills.
Transfers and securely stores newly learned information into the brain's long-term storage sites.
Important for neurological health.
REM:
AKA Dream Sleep.
Provides a neurochemical bath that eases painful memories and fosters a virtual reality space for creative problem-solving.
Crucial for processing emotional memories, helping separate emotions from the memory of the experience.
Without REM sleep, we might live in constant anxiety, as memories trigger renewed surges of emotions.
Essential for procedural or muscle memory, like riding a bike or learning an instrument.
Missing out on either type of sleep can lead to brain impairment, so it's crucial to avoid going to bed late and waking up early. Both REM and deep NREM sleep are vital for learning, memory, and body.
If you want a healthy brain and body, you have to prioritize those ZZZ. You may not know, but sleep is responsible for building your immune system, balancing blood sugar, regulating your appetite, flourishing your microbiome, and helping you retain everything you need and nothing that you don’t.
What impacts How much & how well you sleep
Let me introduce you to the sleep triangle. The 3 categories impact our ability to initiate and generate sleep, plus how much and how well we sleep.
Internal Factors
These two factors tag-team to decide how alert you are during the day and how well you'll catch those ZZZs.
First up, we've got this inner 24-hour clock in your brain, the circadian rhythm. It's like your brain's DJ, creating a rhythm that makes you feel sleepy or awake at specific times. It's not just about sleep – this rhythm controls eating habits, moods, metabolism, hormones, body temperature, and more.
Now, onto factor number two – meet sleep pressure. Sleep pressure is our need or desire for sleep. It is a chemical substance that builds in our brains. The longer you're awake, the more this sleepy substance piles up, making you feel drowsy. It hits its peak around 12 to 16 hours of being awake, giving you that irresistible nudge to hit the hay.
External Factors
External factors are like the outside forces messing with your sleep. Once you tackle these, you'll unlock great sleep. These outside influences impact your 24-hour clock and sleep pressure, messing with your body and brain's ability to initiate and generate sleep. The 8 main external factors include:
Bright artificial light at night
Regulated home temperatures
Enforced awakenings (ALARMS!)
Alcohol Consumption
Stimulants (Caffeine & Nicotine)
Late night snacking
Stress
Sleeping pill
Sleep Opportunity
The last part of the sleep triangle. Let's talk sleep opportunity - that's your window for snoozing. Here's the deal: Two-thirds of us worldwide aren't hitting the sweet spot of 8 hours. Most folks are only giving themselves 5 to 6.5 hours of opportunity, meaning you'll probably snag around 4.5 to 6 hours of actual sleep.
Ideal game plan? Shoot for 7 to 8.5 hours. Say you aim for 8, get in bed by 9:30 PM, and rise at 6:30 AM - bam, 8 hours in the bag, hopefully grabbing 7-8 hours of solid sleep.
Keep in mind, that life throws curveballs. Your sleep opportunity might vary, especially with kids and your living situation. Sleep opportunity is a part of the sleep triangle we often overlook.
14 Steps to Better Sleep
Alright, here you go. Use this checklist to level up your sleep. The tools below boost both the quantity and quality of your snooze time. Learn the tricks to dozing off, staying knocked out, and avoiding those annoying early wake-ups. Now, these tips won't magically fix your sleep, but they're all about setting up a better sleep environment, letting your brain and body naturally do their thing. And guess what? You've got the power to control the quality of your sleep and make lifestyle changes that can positively shift your well-being.
How to approach the 14 steps
Changing habits is tough, but maintaining them? Even tougher. When it comes to quality sleep, there's no one-size-fits-all solution. Try experimenting with different tools.
Here's a tip: take those 14 tools and categorize them from easiest to hardest. Start with the easy ones!
Make small changes in your sleep routine; they can lead to significant results. Progress may be slow, but it's still progress.
Lastly, build a support system! Let someone in on your sleep goals – for example, I do it with my husband. Having support keeps you accountable. You got this!
Determine your sleep opportunity window
Limit exposure to artificial light in the evening
Mentally prepare for sleep
Reduce your home temperature
Reduce alcohol
Optimize your bedroom environment
Reduce stimulants (caffeine and nicotine)
Reduce alarms & clock-watching
Exercise
Reduce late-night snacking and processed foods
Get Daytime Sunlight
Avoid falling asleep on the couch and naps
Grow with technology
Don’t lie awake in bed
For the full details on each step, click here to download my FREE sleep guide.
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Change is no walk in the park, right? But hey, I'm here to help you through it, providing the motivation and evidence-based know-how you need.
