Many state the importance of sleep for daily performance, affirming that sufficient sleep is necessary for effectiveness. However, when responding to actually getting the recommended amount of sleep themselves, a lesser degree of importance is implied.
Does this ring true in your own life? Do you find yourself consistently below the recommended daily amount? Whether you do or not, gain insight on ways to optimize the amount of sleep you ARE getting, to thereby enhance your performance.
Numerous reasons arise for not actually hitting optimal sleep numbers. Yet, the truth still stands: sleep is linked to higher performance, as well as the health and recovery of your body and brain. Some of the various benefits linked to getting restful, deep sleep, versus being sleep deprived include
- Reduced stress
- More regulated appetite
- Cravings for high carb, high fat foods being more regulated
- The building up of immunity
- Burning calories. In fact, you burn more calories sleeping than you do reading in bed or tossing and turning
- Decreased risk (as pertaining to sleep) of being overweight
- Decreased risk (as pertaining to sleep) of cancer
- More complete muscle restoration
- Increased cognitive function
- Increased focus
- Improved problem solving
- A boost in creative thinking
- Enhanced memory organization and mental refocus
The list goes on! When I was first learning about sleep – the benefits of sleep as a recovery form as well as the long-term (and short term) detriments of sleep deprivation – and prioritizing the whole “eight hours a night” (although, seven-and-a-half hours is actually optimal), I recall sharing my excitement with a friend because of how rejuvenated I felt in the mornings! While I’m sure he shared in my moment, the part I remember most was, “Jacqueline, I’m just not going to sleep 1/3rd of my day away!” (He’s a go-getter.) Well, in breaking it down like that, it was definitely eye-opening to think about that much time being spent sleeping!
Whether sharing his take on sleep, or life’s obligations only affording you six or fewer hours of sleep per day, I have good news: Quality, alongside quantity, is a co-role player in optimizing sleep.
How, then, can you optimize the hours of sleep you are getting? Here are a few tips:
- Ban blue light! Power down your electronics about two hours before bedtime. Blue light suppresses melatonin production. Melatonin signals our brain and body that it’s nighttime and time to go to sleep.
- Lower the temperature of your room. Setting your thermostat between 65-72 degrees, alongside taking a warm shower just beforehand, is shown to help you fall asleep quicker.
- Blackout. Get your bedroom as dark as possible since light interferes with the depth of sleep you get into. Eye masks or blackout curtains are a couple options.
- Keep a journal. Having a journal on your nightstand makes it easy to jot down thoughts that come to mind in your initial minutes of sleep. Getting those thoughts secured on paper eases your mind by knowing that you have them there for the morning, and helps keep you from ruminating on them through the night.
- Mind your breathing! Utilize several repetitions of a 6-4-10 breathing tempo (i.e., breathe in for a count of six, hold for a count to four, breathe out for a count of ten) to help get into a relaxed state.
With sleep being one of the best forms of recovery, both for recovery below the neck (i.e., your body) as well as recovery above the neck (i.e., your brain), in this phase of my life – while also a “go-getter” – I’ve resolved to make the most of my “2/3rds” of a day! I’m prioritizing, as much as I can, my seven-and-a-half hours of recovery…understanding the occasional project-spillover that may demand some of that time!
Feel free to share about your own sleep, what works for you, or ways you’ve managed to optimize this recovery form.