Sleep is key
Written by: Maia Gilbert
Life often feels overwhelmingly busy, with barely a moment to catch your breath, let alone get a full night’s rest. Yet, sleep is just as vital for your health as your diet and exercise. Quality sleep enhances brain function, mood, and overall well-being. Did you know that both too little and too much sleep can impact your physical health, energy levels, nutrition, and mental state?
I recently had the chance to go on vacation with my family to Portugal. Between our days running the town, I caught some crazy zzz’s—like 10 to 11 hours some nights, which felt pretty wild considering I slept almost half the day. I thought that having that much sleep would leave me feeling more energized, but that wasn’t necessarily the case. It got me thinking about how our bodies function on varying amounts of sleep and how stress, nutrition, and exercise can influence that. To explore this further, I’ve started using a Whoop band. This device monitors sleep, strain, recovery, stress, and other health data points. It’s only been a few days, but I’m eager to see what insights it brings—I’ll keep you updated!
Now, let’s dive into the significance of a good night’s sleep.
There are countless studies that highlight the critical role of quality sleep for our mind, body, and soul. However, in our fast-paced culture, sleep is often the first thing we sacrifice. One in particular that I found interesting, and would love to dive more into, is a podcast by Dr. Meeta Singh. She is a renowned sleep expert who has experience working with professional athletes and large organizations. She dives into all the ins and outs of sleep—I will link it below if you would like to listen.
Interestingly, humans are the only species that deliberately deprive themselves of sleep. Animals only forgo sleep when they’re in danger, staying alert and on guard. We, on the other hand, live in a 24/7 society, constantly pushing ourselves to achieve more. The mindset of “I’ll sleep when I’m dead,” although counter to our health, is a leading mindset in our culture today.
Our nutrition, sleep, stress levels, and exercise are interconnected—when one is out of balance, the others often follow. Lack of sleep impairs the brain’s ability to make good judgments, decisions, and multitask.
So why exactly do we need sleep? Dr. Maiken Nedergaard from the University of Rochester explains that sleep is far from downtime for your brain. During sleep, your brain is actively learning, remembering, and creating. Nedergaard’s research reveals that sleep creates a kind of drainage system in your brain that clears out toxins—think of it as a detox session for your mind.
Everything in your body, from blood vessels to the immune system, relies on sleep for repair. Dr. Kenneth Wright, Jr., from the University of Colorado, states that these repair processes predominantly occur during sleep. Missing out on sleep means missing these crucial repairs.
Our community at Findlay Movement is wonderfully diverse, with members from all walks of life—doctors, teachers, business owners, nurses, lawyers, parents, and students, to name a few. As we juggle work, relationships, health, and leisure, quality sleep prepares our brains to learn, remember, and start fresh each day.
Here’s a tangible way for all of us to incorporate better sleep habits into our nightly routines. For those with little ones, just try ONE of these—you're doing the best you can!
90 Minutes Before Bed: Stop working and avoid stressful activities. Use this time to unwind and decompress. Consider setting up a cozy spot with a book or some calming music.
60 Minutes Before Bed: Turn off phones and electronics. This helps your body prepare for the nighttime release of melatonin. You might try a digital detox by putting your phone in another room or using blue light filters.
30 Minutes Before Bed: Take a hot shower or engage in a relaxing hobby to calm your mind and body. Maybe indulge in a favorite pastime like drawing, knitting, or even light stretching.
Right Before Bed: Ensure your sleeping environment is completely dark, cool (around 68°F), and quiet. Maybe this looks like investing in blackout curtains, earplugs, or a white noise machine to create the perfect sleep sanctuary.
What would it look like if you made these simple changes to your schedule? How would your health, your life, and your mood be positively affected? There’s only one way to find out. I challenge you to try one or a few of these tips before bed and see how they sweeten your good night's rest.
Here is a link to a podcast by Dr. Singh on sleep that I really enjoyed.
