Hi friends! Happy Tuesday.
As you can tell if you are a regular morning reader, I have another tardy post. I had a very important meeting this morning + hopefully I’ll be able to tell you more about it soon!
Today I wanted to share the second part of my TuesdaysTogether talk! It is all about SLEEP! Coincidental timing for me because I just came off of two night shifts. I tried to record the talk yesterday, but my lack of sleep + nightshift brain were not cooperating…so I decided to share my speaking notes instead!
Before I get started with the notes, I wanted to make a quick comment about controlling what you can control. As a momma of a 6.5 month old, I understanding losing out on a little sleep 😉 I cannot control, for example, if Maxwell is sick + is up 4x during that night. What I can control is getting myself into bed at 9:30 pm each night. I’m very lucky to be on a great team with Drew because he is happy to share the nighttime tasks (although as the milk machine it is typically faster for me to go in) + even encourages me to grab a couple extra hours on the weekend when he is home to get up with Max.
Speaking Notes on Sleep
As businesses grow and seasons of life change, the first thing people choose to skimp on is sleep. Because if you are only sleeping 5 hours, you have 19 hours during the day to fit in EVERYTHING.
First things first, how much sleep are you getting?! Be honest.
How much sleep do you actually NEED?
Do you wake up feeling refreshed, or do you head straight to the coffee machine + drink a pot before you are willing to interact with anyone.
Most experts AGREE about how much sleep adults need + that is 7 to 9 hours. Most people should aim for that sweet spot of 8.
I often hear people that have convinced themselves that the need less than recommended.
Studies, including one out of the University of Pennsylvania and Washington Statue University have proven that that is about as likely as you have super model genes. Not likely at all. 95% of adults NEED the recommended amount of sleep.
1 in 5 people are getting 5 or less. No, no, no America!
I love this quote:
“The irony of it all is that many of us are suffering from sleep deprivation so we can work more, but the drop in performance ruins any potential benefits of working additional hours.” -James Clear
Important information for you: sleep debt is cumulative. Your body’s lack of sleep is adding up overtime. “If you get six hours of sleep per night for two weeks straight, your mental and physical performance declines to the same level as if you had stayed awake for 48 hours straight”. During a busy season of life, I’m sure many of us have tried to skim by on 6 hours!
The study I mentioned above set out to see how different amounts of sleep impact people’s cognition + performance. They split the participants into groups: people that were to sleep 4 hours, people that were to sleep 6 hours, + people that were to sleep 8 hours.
The groups who received 4 hours and 6 hours of sleep steadily declined in performance with each passing day. The 4-hour group performed worst, but the 6-hour group didn’t fare much better. Which is crazy because I would imagine the 4 hour group would perform much worse, as many people DO sleep 6 hours.
Now, you might be sitting there thinking you’ve tricked the system. You need less sleep than the rest of us. Let me be clear: you are not performing optimally. Another interesting fact is that YOU don’t notice it. The people in the study didn’t feel as if there performance was declining, but the testing proved it.
Why is it SO important to aim for at least 8 hours. Our bodies go through 2 cycles while we are sleeping non-Rapid Eye Movement (REM) and REM.
REM sleep is when your brain dreams + reorganizes information. During this phase, your brain clears out irrelevant information, boosts your memory by connecting the experiences of the last 24 hours to your previous experiences and facilitates learning and neural growth. The non-REM cycle is deep sleep that allows you to feel rested, rejuvenated, + repaired.
From Terry’s interview: A complete sleep cycle lasts approximately 90 minutes. It is in those final stages of the cycle where the deepest sleep occurs and Human Growth Hormone (HGH) is released. HGH promotes the healing and growth of muscle tissue. Getting at least four full sleep cycles per night will ensure maximum recovery. Conversely, lack of sleep results in the release of the stress hormone cortisol, which promotes fat storage and decreases metabolism.
If your trouble is that you lay in bed and you are not able to fall asleep or you have restless sleep, here are some tips:
- Steer clear of the caffeine. Stop drinking caffeine long before bed to help you fall asleep, early afternoon would be a good time to stop.
- Working out will increase your sleep quality (not to mention the host of other benefits I mention often).
- People typically sleep better in a cool room, turn it down to 65-70 degrees when you are sleeping.
- Use your room for sleep and sex. Eliminate anything that is not relaxing in your room, this includes your favorite electronic devices: TVs, laptops, cell phones, etc.
- Go to bed at the same time each day.
- Don’t smoke. There are a lot of terrible health hazards with smoking, and poor sleep is included on the long list.
- Develop a bed time ritual. Customize a bedtime routine that makes you comfortable, relaxed, and ready to hit the bed.
- I also deeply believe that if you have trouble shutting your mind off or if you lay in bed thinking of all the things you need to accomplish the next day, you should read the first part of the talk on busyness.
I would love if you took a minute to really consider how you could improve your sleep!
My wish for you is to be less busy, connect with yourself and your loved ones on a deeper level, and to be well rested!
See you Thursday!