SLEEP IS NON-NEGOTIABLE

Sleep is non- negotiable

“Wahoo - weekend! I have to catch up on my sleep. I will sleep in since I didn’t get enough this past week.”

Well, that is what I thought for many years until I started studying the science of sleep. The possibility to catch up on sleep on the weekend is unfortunately a myth. Sorry, there is no “make up” for sleep past the 24hrs cycle (circadian rhythm). What matters is the amount that you sleep in a 24hr cycle. Research has shown that seven or more hours of sleep in one cycle is best for most adults. Less than seven hours of sleep has shown significant decrease in functions. As part of the circadian rhythm we need this amount of sleep otherwise our brain will not be able to keep us alive and well. If you didn’t get enough sleep at night then try to take a short (maximum 30min) nap during the following day.

Brain hacks for a better night’s sleep:

• Follow a regular sleep schedule. Go to sleep and get up at the same time each day, even on weekends or when you are traveling. Every brain loves consistency.
• Nap only less than 30 min. If possible, avoid napping in the late afternoon or evening.
• Implement a consistent bedtime routine. Take time to wind down before bedtime. Read a book, listen to soothing music, soak in a warm bath, do light stretching, breathing drills or meditation. All this stimulates the parasympathetic nervous system – our “rest and digest” system – it calms us down and prepares us for sleep.
• Eliminate screen time at least 1 ½hrs before bedtime. The blue light from a screen (TV, computer, cell phone, or tablet) impacts the melatonin production which is needed for sleep. The brain thinks that it is daytime and will reduce the production of melatonin.
• Keep your bedroom at a comfortable temperature. Between 60 and 67 degrees is best
• Make sure that your bedroom is dark. Have you tried a sleep mask? Yes, they look funny! Turns out that a simple sleep mask improved my sleep and life.
• at regular times each day but not within 3 hours of your bedtime.
• Food impacts you sleep. Avoid eating large meals close to bedtime—they can keep you awake. Best is to not eat within 2hrs of your bedtime.
• Avoid caffeine and alcohol. Caffeine (found in coffee, tea, soda, and chocolate) can keep you awake. You may feel that you fall asleep better after a glass of wine but even small amounts of alcohol make it harder to stay asleep.

Still trouble sleeping? Try mediation or brainwave apps.

Different stages of sleep have different brain waves (rhythmic or repetitive patterns of neural activity in the central nervous system). We can influence these brain waves with sound. There are a variety of apps available that create specific underlying sound frequencies which impact the different stages of sleep. I recommend using a headset to get the full benefit of the brainwave apps.

Circadian Rhythm

The circadian rhythm is roughly a 24hour cycle in the physiological processes of living beings. It is important in determining the sleeping and feeding patterns of all animals, including human beings.

The circadian rhythm is mainly generated by factors inside the organism. Our sleep is heavily defined by the release of melatonin, also known as the sleep hormone. This hormone is released during the evening when it gets dark, reaching its peak level at the middle of the night (4am), and decreasing to very low levels at the moment to wake up. Your sleep is not just impacted by light and darkness but also by your body temperature, what foods you eat and when, and how much you exercise during the day.

There are clear patterns of brain wave activity, hormone production, cell regeneration and other biological activities linked to this daily cycle.