If you really plan on getting healthier this year, start by sleeping better.
This is why we are challenging you to get 7 to 8 hours of sleep for the next 7 days.
Sleep is a crucial component to everything that makes us healthier and happier versions of ourselves. Why not focus like hell on it this year?
How Much Do We Need?
Judging by the research, the magic number of hours we need to sleep for optimal health is around 7. Use 7 as your baseline. Just like everything else, there is no one size fits all approach. Hopefully you know yourself well enough by now to know around how many hours is your sweet spot. Feel free to replace the 7 hours with the amount you know you need.
Why Do We Not Get Enough?
We can blame all types of things for not hitting our sleep demands. However, if we really reflect on what is keeping us up, we can find some factors within our control that we can better manage.
Here are common sleep killers:
Caffeine too close to bedtime – We usually see this in the form of coffee or pre-workout. If you are using caffeine to get you through the day or your workouts, this article is definitely for you. Every now and then I will eliminate caffeine from my life for a few weeks. At first, I’m a little more tired during the day, but I soon begin to enjoy an easier deeper rest at night. Might sound crazy but it’s worth experimenting.
Alcohol – Studies everywhere find that while alcohol may allow you to fall asleep quicker, drinking alcohol does negatively impact your REM sleep. This is the stage of sleep which is the deepest and arguably most valuable for rest and recovery. It is also linked to patterns of insomnia depending on how much you are drinking.
Binging TV Shows/ Social Media – An overall inability to turn off the new show you are obsessed with or stopping yourself from scrolling on your phone can absolutely effect what time you allow yourself to go to bed.
Poor Sleep Environment – How comfortable is your sleep environment? Does it need any changing? Consider the temperature of your room, your mattress, your pillows, how dark it gets etc. This part might take some investment but if we are sleeping 1/3 of our life, we think it’s well worth the cost.
Anxiety/ to do lists – The ability to quiet your mind before bed is not easy.
Poor Work Life Boundaries – Work is important but in a “work from home environment” that we currently live in, it seems that some have lost the ability to separate the two. What is a fair time for you to log off work for the day?
How to Get Better at it?
Step #1: Do the math.
Based on what time you need to be awake in the morning, work backwards 7 or 8 hours to figure out what time you need to be asleep in order to accomplish that goal. You can even go a step further and set an alarm for yourself that reminds you when that time is approaching. The iPhone currently has a sleep setting that shuts down notifications after a certain time.
Step #2: Improve your nighttime ritual.
Like infants and toddlers, we do better when we are on consistent, regular routines when it comes to sleep habits. After repeatedly doing the same wind down process, our bodies will get in a regular routine of knowing when to wind down automatically.
Browse the list below to see some great ideas to add to your routine:
Clear your mind by keeping a notebook and pen next to your bed. Use it to jot down some of your thoughts or to-do-lists that are floating around in your head.
Turn off your screens by a certain time.
Avoid checking work emails.
A few minutes of deep, full, breathing exercises or meditation.
Read a book before bed.
Exercise more regularly.
Get your sleep environment right.
Experiment with diffusing essential oils.
Drink caffeine free herbal teas that promote sleep such as chamomile.
The bad news is the non-sleeping add-ups and the negative effects will add-up. The good news is, if we can begin to string together healthier and healthier nights of sleep, we can re-pay our sleep debt.
Resources
https://www.precisionnutrition.com/hacking-sleep
https://science.howstuffworks.com/life/inside-the-mind/human-brain/sleep1.htm