Sleep like you’re being paid for it
For fast acting relief, trying slowing down
Lily Tomlin
Introduction
Did you get a good night’s sleep last night? For most of us the answer is a flat out no. We all wish we could get more sleep, but sometimes we just can’t. I wonder, does anyone think they get enough? Or do we always wish we could get more?
But surely, sleep just happens on its own?
It does and it doesn’t. There’s definitely things you can do to get things falling in the right direction. In fact, if you’re planning on being here for the long game, we should all try to sleep like we’re getting paid for it.
Sleep’s just sleep, surely?
Sleep is the most foundational part of brain health. Less sleep = less blood flow to the brain and more brain fog. During sleep our brain's glymphatic system is most active. It’s is our brain's cellular cleaning system. And we need a clean brain too, right?!
You know yourself that when you sleep well, you have more energy, and that likewise we cannot complain about not having enough energy if we’re not prioritising sleep! So it goes without saying that we can leverage sleep to be the absolute best version of ourselves.
We need to prioritise restoration of your body and brain as productive days and a motivated mood require deep sleep.
Better sleep
better health
better cognition
better mood
better you :)
So how much did you get last night?
Me? I got a solid 8 last night. Generally do (and of course not always with the whole life thing getting in the way sometimes).
Because I sleep like it’s my job. I show up on time, I don’t take breaks and I don’t try to get off early. And most importantly, not only do I set the stage for the most productivity in the night hours to follow, but I try to sleep with the right frame of mind too.
Maybe you’re bristling right. What sleep now too? Now I’m doing that all wrong too??? Surely it’s just sleep?
I have most definitely worried myself out of a good night’s sleep and on more than a gazillion occasions. Memorable is the night before my first NYC marathon. I reckon I had less than half a night! I was excited and nervous and of course being in the city that never sleeps it was probably inevitable! But I still told myself I had done all the work, 5 months of near daily training, sleeping, ice bathing, nutrition considerations, laughs, cries, losses and wins. And mostly I told myself, my legs were up, I was horizontal and I was resting. And I completed that marathon, my first marathon, one year to the day surviving brain tumor, and in 3.34! Happiness was brimming, and I sure slept well the next night that’s for sure.
So back to YOUR last night, before you went to sleep.
What time did you go to sleep? 10pm - 2am is said to be physical repair and 2am-6am psychological repair. So if you’re dipping into either… you can guess the deal. Did you know that if you don’t respect that on the weekends, late out and late to wake each weekend day, going to work on Monday is technically not that different to jet lag? Go to bed by 10, wake with the sun or as close to 6 as you can
Go to bed before 10, don’t let Netflix or social media steal your deep sleep - deep sleep boosts cognition, physical performance and overall health. Who doesn’t want that! When we sleep out brains glymphatic system is activated clearing cellular waste debris and more which will in turn affect our physical responses and reactions and so on. WEe need brain cleaning!
What did you do in the immediate (30min) and lead up (2hours) before sleep? A book or a movie, some breathing exercises or a workout, a good laugh or an argument (even written!). Your mind busyness is really your business and keeping it in check for a good night’s sleep is all up to your choices.
What kind of lights are around you at night - a black room is KEY but lack of blue light at night is said to help. Also seeing sunrise, midday and sunset sunlight is too: which makes sense considering our circadian rhythm is reliant on the sun and that rhythm decides the balance of all of our hormones before we’ve even ingested a smidgeon of sugar to spike your insulin.
What and when did you eat and move? Coffee has a half life of 6hours so even a 3pm cuppa is still half there by 9pm. Same with the food you ate and the timings - nice and spaced for digestive rest, not too long and hangry, not too close to bedtime so you can focus on sleeping not digesting. .
So what now, or rather, tonight?
Yup, sleep is your dream job! (sorry, too punny??). It’s the most foundational part of your brain’s and body’s health.
Blackout your bedroom, optimize light in your sleep-oasis of a living room, and hopefully you saw at least the sunset (with plans to get that sunrise light in your eyes and set tomorrow’s circadian rhythm for tomorrow night, so you’re ready and rearing in as calm a way possible to get to bed in good time tonight to make it all happen(
Do nothing: or rather less. Wind down. So many people complain that they lay there and nothing happens! So you’re doing it but it’s not happening. But nothing much happens is the idea right? The idea of falling asleep, of falling, of letting go we all wish we could get more of in our life, well this is it.
Tell yourself good stories: so often we can’t sleep because of all that’s still going on in our mind, but visualize some good things happening and easily and most of all, go to bed with a smile on your face. Seriously, it makes a difference
