Why would humans evolve to spend one-third of our lives unconscious and therefore vulnerable? What could be so important about sleep that every mammal is tethered to sleep more tightly than every other rhythm in nature?
It’s since there is no other form of self-care that affects our mental health — indeed our overall health — as much as sleep. And it’s not really close.
1. Sleep improves your mood. We’ve all suffered the results of a single night of poor sleep and felt emotionally fragile, irritable, or moody. The alternative is also true: With just one night of great sleep, we can feel like a million bucks.
Improving sleep may be the first, and sometimes only, step needed to begin recovering from mood or anxiety disorders. Research confirms that easing insomnia doubles the likelihood of recovering from depression. It is equally important in preventing depression to begin with.
2. Sleep keeps your mind sharp. Whenever you stay up late focusing on something important for the next day, will it go well? Sleep research is clear on this: Deep sleep is crucial for storing and retaining memory and inventive thought. You are far better off “sleeping on it” than pulling an all-nighter.
3. Sleep repairs the body. Systemic inflammation appears to be a typical thread in heart disease, dementia, chronic pain, depression, and other conditions. Deep sleep tamps down inflammation, allowing your body to restore and heal itself. It may also help regulate metabolism, making it a vital player in managing weight.
How to rest Well
With rare exceptions, seven to eight hours of sleep per night is the sweet spot. I fought that concept for years before finally accepting that getting enough sleep is probably the most protective thing I'm able to do for my health. Too much sleep, on the other hand, is likely to leave me feeling thick-headed.
If you’re much like me, the solution is pretty simple: Admit how important sleep is and begin making it a priority. For some people, though, getting quality shuteye isn't that easy.
Setting yourself up for any good night’s sleep starts very first thing in the morning. It’s all about circadian rhythm, and that means training your body to get up at the same time every day — including weekends (though sleeping in for up to an hour longer than usual is alright).
Exposing yourself to bright light in the morning, either from the sun or a light-therapy device, helps set that pattern. You’ll also improve your sleep if you exercise in the morning and engage in spurts of activity the whole day.
Remember that there is a rhythm to the day, and nature wants you to unwind in the evening. That means not taxing your digestive tract with a large, heavy meal too close to bedtime. Your body has to work through the night to digest it, and that’s not conducive to deep sleep.
Neither is late-night use of alcohol; it’s better to have your glass of wine with dinner.
And so long as sleep is a problem, cut out caffeine entirely. It may interrupt your sleep regardless of what time of day you drink it.
Another secret is nighttime light exposure. About 2 hours before bedtime, dim the lighting in your house to allow for melatonin release; it will make you naturally sleepy. This means turning off your personal electronic devices and, above all, not working in the late evening.
Sleep on it instead.
How Well Are You Sleeping?
- Do you sleep at least seven hours most nights? Yes/No
- Do you get up at the same time every morning? Yes/No
- Do you workout 45 minutes per day? Yes/No
- Do you eat supper a minimum of three hours before bed? Yes/No
- Do you fall asleep within 20 minutes? Yes/No
- If you wake in the middle of the night, do you return to sleep quickly? Yes/No
- If you nap, will it be for less than 45 minutes? Yes/No
- If you don't sleep well, have you reduced your use of caffeine and alcohol? Yes/No
If you answered no to a majority of these questions, it is a sign that your sleep needs attention. Come up with it a priority for the next 30 days.
