Your Hidden Superpower
Although we usually talk about awakening our superpower – in this case we want it to be asleep!
Sleep, and having positive sleep habits are undoubtedly one of the most important things we can do for our overall health and well-being.
“Sleep is a fundamental and non-negotiable human need” – Ariana Huffington
Even before COVID-19, we were not getting enough sleep; and it’s of poor quality. A 2017 study by the Sleep Council in the UK found that on average – 30% of people felt they had poor sleep – with the main cause of this being stress and worry (53%). In the US – more than 33 % of adults sleep 7 hours or less per night on average (Centers for Disease Control, 2014). We don’t have equivalent research in Ireland yet – but we can assume there would be similar findings.
Unsurprisingly – one of the key reasons for disrupted sleep is stress, and right now, as the world moves through these unprecedented COVID-19 times our stress levels naturally have been elevated. However – good consistent sleep is also impacted by our diet, the amount of natural light we get during the day, the presence of screens and technology in the bedroom, caffeine and alcohol intake – to name but a few! (Breus, 2016; Walker, 2017).
Good sleep is essential for a number of reasons (CDC, 2020):
Increases our energy, focus, concentration
Improves our immune system
Reduces stress & anxiety levels
Decreases risk of cardiovascular disease, Type 2 diabetes
Reduces risk of being overweight
Reduces risk of cognitive decline in older age
For better sleep, there are a few practical things we can do to help get things moving in the right direction to improve our sleep quality:
#1: Stay consistent! Focus on the your wake-up time and work back. Keep to the same wake up time – even on weekends; if you have a late night; or disrupted sleep.
#2: Feed your sleep during the day: Exposure to bright light upon waking to reduce melatonin & help reset circadian rhythms. Get natural light, outside during the day. Limit caffeine as the day goes on. Take adequate screen breaks throughout the day. Do some regular physical exercise – even walking has a positive effect.
#3 Wind Down: In the evenings, turn down bright lights in your home. At least 30 minutes before bed, switch off your screens. Try some relaxing breathwork or meditation – the Insight Timer and Headspace apps have exercises specific for night-time and to aid sleep.
#4 Bedroom make-over: Have bedroom a little cooler than rest of home. Remove any devices – including phones & TV. Maybe leave your phone outside bedroom for 1 night per week and build up. Invest in an old school alarm clock. Keep the bedroom for sleep, and sex! If you’re currently working from home, due the COVID-19 restrictions, and your desk space is in your bedroom, try to clear your laptop and work materials away each evening. Out of sight, out of mind!
If you are a new parent – a lot of these tips may seem aspirational! There are great resources for new parents on www.sleepcouncil.org.uk; and www.sleepmatters.ie (Lucy Wolfe) – Check them out, and of course talk to your health care provider.
References and Further Reading
Walker, M. (2017). Why we sleep: the new science of sleep and dreams. Allen Lane, London 2017
Littlehales, N (2016) Sleep: Change the way you sleep with this 90 minute read. Penguin, London 2016
Chatterjee, Dr. R. (2017). The Four Pillar Plan. Penguin, London 2017
Breus, M. (2016). The Power of When: Learn the Best Time to do Everything
Huffington, A. (2016). The Sleep Revolution: Transforming Your Life, One Night at a Time
http://www.cdc.gov/sleep/index.html
http://www.sleepcouncil.org.uk
http://www.sleepmatters.ie (Lucy Wolfe)
Posted bygreenwavewellnessMay 28, 2020