The Great Equalizer
Updated: Feb 24, 2019
The more we get it, the better we feel. It heals, repairs and regulates our mind and body. It is something that we all need, but unfortunately, many of us are not getting enough of it. It is the thread that keeps our mental and physical health intact.
I am talking about sleep: The great equalizer.
Think of our brains (metaphorically speaking) as a battery that operates our bodies. And
these batteries, like our smartphone batteries, are constantly draining: work, family, stress
and exercise are a few examples of our daily activities that de-charge our batteries. Fortunately, we have this thing called “sleep,” and if we get enough of it our batteries charge-up and are ready to take on the next day. Not all of us need the same amount of sleep; we have our own individual "sleep quota".
My sleep quota is 8-9. I need 8-9 hours of quality sleep consistently to recharge my battery fully. If I get less than 8 hours of sleep for a few days in a row, it can wreak havoc on my day-to-day functioning. In comes, brain fog, lowered stress tolerance, mood dysregulation, and decreased motivation.
Now my wife’s sleep quota, on the other hand, is 6-7. She can go extended periods of time on 6-7 hours of sleep and still perform at her best. We all have our own specific sleep quota, and only you know what that is. Once we figure out how much sleep we need, we then need to figure out how to fill this quota consistently. This is where sleep hygiene comes in.
Sleep hygiene consists of routines and rituals we do before bed. If you have children, you know all about nighttime rituals: put on jammies, get a snack, brush teeth, read a couple books, lights out and off to z-land. For those adults out there who think sleep hygiene is “child's play,” well, think again. Your sleep hygiene may be what is standing between you and a fully charged battery.
John’s Sleep Hygiene Tips
1. Limit Screen Time before bed.
Screens emit what is called “blue light,” which stimulates our brains. So, if you are engaging in screen time before bed, instead of winding down you are actually winding up. And this is NOT what you want to be doing at 9 or 10 PM. If you struggle to fall asleep and/or stay asleep, you need to steer clear of screens for AT LEAST an hour before you crawl in. No exceptions!
2. Establish A Consistent Routine
Nighttime routines are integral to healthy sleep hygiene. And one essential ritual is hitting the sack at the same time every night. Our brains like consistency and predictability when it comes to sleep. Otherwise, our circadian rhythms (fancy term for sleep patterns) can get out of whack. And when these babies get out of whack, it can quickly deteriorate our mental and physical health.
The key here is conditioning. Think Pavlov’s dogs. We need to condition our body and mind that it's time to wind down and put our battery on charge. By following the same routine every night, we are training the mind that it is time to power down and recharge, which allows us to wake the next day ready to take on the world!
3. Sacred Space
Our bedroom has two purposes: romance and sleep. Nothing else. If we start adding in other things beyond romance and sleep our mind gets confused and it can negatively impact our sleep cycles. A prime example is a TV in the bedroom. If you struggle with sleep and have a TV in your bedroom, get it out of there ASAP!
4. Cognitive Behaviour Therapy for Insomnia
If you have severe insomnia, I would recommend that you seek help from a therapist who specializes in Cognitive Behavioural Therapy for Insomnia (CBT-I). Research shows that CBT-I can be as effective as medications for people suffering from insomnia, without the nasty side-effects many medications have. #doublewin
A Word on Medication
We live in a society that is lazy and not willing to put in the work to get the results. We always want the “quick-fix”! And because of this mindset, medications are often used as a crutch. Many people do not realize that sleep medications are a TEMPORARY SOLUTION, not a panacea. Medications can be helpful, incredibly helpful, don’t get me wrong. But if the individual has no plan to address the root cause of their insomnia, then medications are merely a band-aid solution and should be avoided. If you are adamant to take an over the counter sleep aid PLEASE couple it with psychotherapy.
The Wrap-up
Sleep is integral to our mental and physical health. It heals, restores and regulates our mind and body. If your battery is continuously drained you need to put that at the top of your priority list. Figure out your sleep quota and dial in your sleep hygiene. Limit screen time, create a nightly routine and make your bedroom a sacred place. If you suffer from severe insomnia, get professional help from a psychologist or mental health therapist. But remember, there are no quick-fixes in life, and anyone who says so is lying to you. You need to put in the hard work, and if you do, the return on investment will be EXPONENTIAL!
Sleep tight, my friends.
Until next time….
JB Fletcher
Suggested Reading
1. Sleep Hygiene http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips
2. Cognitive Behaviour Therapy for Insomnia
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