Treat Yourself – Get Some Sleep

Sleep: Why It Matters and How to Improve It

You have probably heard by now that sleep is good and not sleeping—not so much. Regular quality sleep for sufficient duration leads to improved emotional, mental, and physical health, higher performance, better memory, and more. Just one week of insufficient sleep, on the other hand, affects decision-making, increases the likelihood of depression and anxiety, impairs cognition, and can affect cravings. Put simply, being well rested feels good; not being well rested… well, if you are like most people I know, you already know how that feels.

Lack of Sleep Justifies Poor Choices

Study after study shows the deficits and consequences of chronic sleep insufficiency, but I wonder how often we actually take a moment to reflect on how those rough nights affect our choices, mood, and behavior.

Not sure what the trigger was—maybe thinking about writing a post on sleep, or (probably due to impaired memory from lack of sleep) because I’d had a rough night—but I caught myself justifying why I ‘deserved’ a vanilla latte. Then I stopped to consider how even one night of poor sleep could derail good intentions.

Throughout the rest of the day, I noticed many instances where I justified less-than-optimal choices because of thoughts like:

• “I’m too tired.”
• “I don’t feel like it.”
• “I’ll have this because it will make me feel better.”
• “I deserve it.”
• Or simply, “I’m too tired to care about my good intentions, I want that pumpkin scone!”

This wasn’t about cravings per se, but more about justification and decreased willpower in a fatigued state. I suspect I’m not alone in experiencing this side effect of poor sleep.

‘Enough’ Sleep Is Not Defined by Comparing to Others

Fast forward a couple of weeks—I was chatting with someone I met at a conference. Upon learning what I do for a living, this 30-something man shared he’d lost a bunch of weight this year but hit a plateau and wondered what I’d recommend.

Among other questions, I asked how much sleep he gets on average per night. Proudly, he responded, “Oh, I get plenty of sleep.”
“Fantastic,” I said, “how much is plenty?”
“I usually get 5 to 6 hours per night.”

I then asked why he felt this was plenty. As an employee at a large Bay Area tech firm, he said, “I get more sleep than most people I know.”

Although more—and possibly better—sleep might not be the only answer to his weight loss challenge, I’d bet dollars to donuts that it’s part of the equation. The exciting part? He likely doesn’t even know how much better he could feel.

“Studies show that over time, people who are getting six hours of sleep instead of seven or eight begin to feel that they’ve adapted to that sleep deprivation—they’ve gotten used to it,” says Phil Gehrman, assistant professor of psychiatry and clinical director of the Behavioral Sleep Medicine Program at the University of Pennsylvania.
“But if you look at how they actually do on tests of mental alertness and performance, they continue to go downhill. So there’s a point in sleep deprivation when we lose touch with how impaired we are.”

Challenging Our Beliefs About Sleep

Through decades of coaching, I’ve learned people are very protective of their beliefs. For example:

• “This particular food is good for me even though I’m bloated and gassy after I consume it.”
• “I know how to lose weight because I’ve done so in the past.” (Hint: if what you do to lose weight works, you don’t have to do it again.)

In this case, this gentleman believed that five to six hours was sufficient, so we moved on to other variables. But with this belief, why fight it? Sleep feels good. Sleep enhances mood, productivity, and sex drive. Why wouldn’t we at least want to focus on improving both quantity and quality of sleep before moving on?

Worst case scenario if we get more and better sleep: we’re happier, make better decisions, and feel better. Doesn’t sound too bad to me.

Maximize Sleep Quality: Tips and Habits

But how? Life is full. There’s not enough time in the day. No one will argue it’s tough to fit it all in and get enough sleep, but it’s proven you’ll work more efficiently and effectively when well rested.

Here are some practical things you can do to improve your sleep hygiene and get high-quality Zzz’s:

• Eat light at night. If you have a late dinner, opt for lots of vegetables and a small portion of lean protein.
• Minimize alcohol consumption. Try to have your last drink at least 2 hours before bedtime—this reduces alcohol’s interference with sleep quality and fat metabolism.
• Avoid caffeine after noon.
• Dim the lights. Artificial light affects our circadian rhythms. Blue light blocking glasses like these also help mitigate the sleep-disrupting effects of screens and LEDs.
• Clear your mind. Journal, breathe, meditate—establish a ritual that signals your body it’s time to say night-night.
• Use earplugs and an eye mask. These are fantastic sleep aids—try one or both. Once you do, you might not go back.
• Cool your room. Set the temperature to about 65°F. If you like heavy blankets, lower the thermostat even more (around 60.8°F).

A Final Thought

Changing habits is hard, but changing the ones that aren’t serving us well is worth it. When it comes to sleep, really—who doesn’t wish they could sleep more? You have permission. Go ahead and try something different.

Try implementing one additional recommendation each night this week. I can’t wait to hear how much better you’re feeling next week!

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