How To Conserve Energy: Self Care Edition #4 (sleep)

Sleep. Sleep is so very important but we often take it for granted. All of us need sleep to function and yet I feel like it's the first thing to go if we want to finish a tv series! Sleep is often compared to a bank deposit and if your bank account is totally empty you need to replenish it.

TIP #1: Avoid drinking too much right before bed.

For the obvious reason of not having to get up to pee numerous times during the night. Less getting up means more sleep which in turn means more energy!

TIP #2: Avoid caffeine after 3pm.

Matt Walker, a scientist and professor of neuroscience/psychology, has a podcast all about sleep called The Matt Walker Podcast. On two of these episodes he talks about caffeine in relation to sleep. Did you know that for most people caffeine has a half life of between five to six hours? That means if you have a cup of coffee at noon than half of it is still in your system at 6 pm! Since coffee is a stimulant it means that depending on when you drink that cup of coffee, it could still have an effect on your nervous system by the time you go to bed. Avoiding coffee or other caffeinated drinks after 3 pm might help you to sleep better which could positively affect your energy levels. I'll link the exact podcasts about caffeine and sleep below:

Part 1: Sleep and caffeine: https://open.spotify.com/episode/4E9rZ33B0ZlXVtowxjPpmd

Part 2: Sleep and caffeine: https://open.spotify.com/episode/1cLjKKMud8a3dOTmH3e20Q

TIP #3: Use your bed for sleep/intimacy.

This is a difficult one for many people. Reading or watching tv in bed are so tempting and relaxing at the end of a long day. Unfortunately it can trick your brain into believing that your bed is for more than just sleep/intimacy. You don't want your brain to switch to "I'm awake!" mode every time you lie down.

TIP #4: Avoid alcohol at night.

"Now if I'm not supposed to drink at night are you promoting day drinking?" I guess indirectly I am! I mean it's more of a 'if you find yourself not sleeping well at night', you may want to consider not drinking any alcohol before bed. On The Matt Walker Podcast they talk about the negative effects that alcohol can have on your sleep including but not limited to fragmented sleep and the fact that it can block your REM sleep (rapid eye movement sleep). According to www.sleepfoundation.org REM sleep is important for emotional processing and memory amongst other things. I'll link the podcasts on alcohol and sleep below:

Part 1: Sleep and alcohol: https://open.spotify.com/episode/1onQJjmAcBoYUnitVqj3k5

Part 2: Sleep and alcohol: https://open.spotify.com/episode/1Ps9jZ9tsmp3MgzPF60Iwc

TIP #5: Develop a routine.

Get up at the same time and go to bed at the same time every day. This has had the most positive effect on my sleep hygiene thus far. In going to bed at the same time (or trying to) my body has started having it's sleep cues (yawning, etc.) at approximately the same time every night. It's hard to get those cues back once you ignore them so when I start yawning I know it's off to bed for me! My wake time is about 5:45 am during the school year but even on the weekends my body tends to naturally awaken around the 6 - 6:30 am mark. Would I like to be able to sleep in? Sure! However my body is usually sore after eight hours spent in bed so it's a good excuse for me to get out of bed and move.

TIP #6: Be realistic.

Our thoughts contribute to so many aspects of our well-being, sleep included. Having negative thoughts concerning sleep may negatively impact our actual sleep. This has been true for me particularly when I don't sleep well and I fall into the trap of thinking, "I can't function today because I had a crappy sleep last night". Changing my thought pattern to "I didn't have the best sleep tonight so I'm going to take it easy and be patient with myself" has made a world of difference. It's not realistic to believe that you're going to have the best sleep every single night. You won't always get 7 - 9 hours of sleep. That's okay. Take it one day at a time. Be kind to yourself.

TIP #7: Screen for sleep disorders.

If you have trouble sleeping or you have nonrestorative sleep it's worth asking your doctor if they'd recommend a sleep test. That's where you spend overnight in a sleep clinic and you're monitored for what goes on while you're sleeping. Sleep disorders require help in the form of interventions like CPAP machines or sometimes medications to get you the best quality of sleep possible. Diagnosing sleep apnea requires a sleep test but having a treatment plan can mean having more energy from better sleeps! I was diagnosed with severe sleep apnea about two years ago. Using a CPAP every night has made a world of difference in how much energy I have but also my pain levels as well. When I don't sleep with the CPAP (let's say when I'm sick and I can't breathe through my nose) I notice a definite increase in pain.

I hope that some of these sleep hygiene tips will positively affect your quality of sleep and I wish you sweet, sweet slumber tonight...