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" Sleep is the single most effective thing we can do to reset our brain and body health each day. " - Matthew Walker
Yes … but do we always get enough of it?
How many hours do you currently sleep at night?
Did you know that the sweet spot is to sleep between 7-9h a night? The first 90min after you hit the sack are the most healing and rejuvenating and you get bonus replenishment points if you complete that phase before midnight. [1]
Easier said than done I hear you say! Many factors have an effect on our sleep, so, where to start?
If you want to be out like a light, then a good place to start is your light exposure!
In the morning, exposure to natural light as early as possible after we wake up is an optimal way to rise and shine (it is how we start our ‘circadian clock’, an area in the brain to which all the cells in the body synchronise to perform their individual functions). How clever!
In the evening gradual low level of light leading to darkness will start releasing melatonin to promote a gentle drop off and sound sleep.
Our connected lifestyle might be responsible for some of our sleep disruptions. Exposing our eyes to the artificial blue light of technology close to bedtime tells our brain that it is still daytime, it postpones our sleep as it tells our ‘master clock’ that we are not ready for it.
Sleep walking and sleep talking are rather common, have you ever heard of sleep texting?
If you get a text or notification while in that in-between state of neither fully awake nor fully unconscious, it can trigger the brain to react on autopilot and reply to the message. It is more frequent that you might think as smartphones play such an important part in our life. [2]
We’ve all hear the advice: “Go to bed and you will feel better tomorrow”, so let’s have a look at small actions we can take to make ‘going’ to bed a truly regenerative experience.
4 Top Tips for better sleep
1. Natural light exposure in the morning Ideally within 1 hour of waking up, step outside for 5-10 minutes. In winter, switch the lights on very bright and do the outdoor exercise as soon as natural light shows up. If it is cloudy or it rains it works too, although you might prefer staying indoors. Wrap up and stand in front of your open window so your eyes receive the direct light (Beware: do not look directly at the sun or any lightbulb).
2. Dim the light in the evening The body needs darkness 3-4h before bedtime to release melatonin. Around your home, use less lights, with warmer bulbs and if you can, dim them gradually. If it is dark early and you still need to use an electronic device, adjust the settings to ‘night shift’ with a colour set to ‘warm’.
3. Sleep in the dark Think about it. As we evolved, we only had starlight and moon light. Try heavy curtains, black out blinds, eye mask, and avoid light producing items like clock, plugs, trackers. 4. Invite your device for a sleepover outside your bedroom Refrain from using screens in your bedroom 1h before bedtime (TV, phone, tablet). It might be useful to find a substitution; reading a book, write your thoughts of the day, if you listen to music, set a timer so it stops automatically. |
Are you interested in exploring and rethinking your relationship with your phone in daily life? Then take a look at:
Dear phone, we need to talk
A 7 step exploration to observe, evaluate and reflect upon the place your smartphone has in your life and how to make small, sustainable changes to put you back in control. A fun and meaningful experience.
Give some gentle, tender loving care to your sleep this month as it is ‘the best medicine’ and dare to be the change you want to see in your organisation, family, community and life!
References:
[1] ‘These are the most important hours of sleep for your brain, according to an expert’. Ladders | Business News & Career Advice.
[2] Dowdell, E.B. and Clayton, B.Q. (2019) ‘Interrupted sleep: College students sleeping with technology’, Journal of American College Health, 67(7), pp. 640–646.
Image credit: Photo by SHVETS production from Pexels
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