Seeking the Sweet Spot of Sleep
In my previous blog about distractions,
the statistics of the thousands of times most of us touch our phones
a day is staggering. Here is another sobering one by the same market
researcher- Dscout. 50% of consumers check their phones in the middle
of the night.
This makes sense given we are a sleep deprived
culture. I see it in my client practice daily. Sleep falls securely
under the category of life coaching because it is essential to
optimum health, well being (both emotional and physical) and for
proper productivity. And, I am about to make a strong case for why we
need to address this deficit.
Repairing a sleep issue is not
a quick fix and requires a multi pronged approach. Patience and
diligence is key. Like any skill, it can be built. There is mounting
evidence that 7-8 hours of slumber a night is correlated with slowing
the progression of Alzheimers disease. It appears that improper sleep
time promotes the development of dementia. A study from Johns Hopkins
Bloomberg school of public health linked poorer sleep levels in
people over 70 with higher levels of beta amyloid- a brain plaque
that indicates Alzheimers.
Toxins build up in our brains
during waking hours. And amazing cells in the brain called glia clean
these toxins when we get a 7-8 hour block of sleep. So, think of
those cells as the custodians of our brains that need a full shift to
get the job done right. It explains why Alzheimers is sometimes
referred to as a dirty brain disease. If sleep can clean the brain, I
want a clean brain. I bet you do, too!
Things that disrupt a
good night’s sleep include caffeine, worry, anxiety, lack of exercise
and electronic use too close to bedtime. The blue light emitted from
electronics suppresses melatonin, a hormone that regulates sleep,
more than any other artificial light. This according to Harvard
Medical school.
It is extreme to suggest that we stop using
devices that emit blue light altogether. A gentler approach is to
stop exposure 30-60 minutes before bedtime. We can do other things to
help with what is called sleep hygiene. Creating a calming nightly
ritual can become a safe haven of as we wind down. One of my clients
uses soothing essential oils and my experience has mirrored her
results. Some people swear by reading for near instant shuteye. In my
cold Chicagoland winters, a microwaveable heating pack draped across
the neck and shoulders starts to put my body in relax mode.
Be
creative. Discover what can work for you and your current lifestyle.
The success rate is high when my clients are motivated to repair
their sleep.
Back to Dscout marketing. 40% of consumers touch
their devices within 5 minutes of waking up. I am 100% on board with
this practice because the blue light has an awakening effect.
Blue
Light at night. Sleep is a fright.
Blue when you rise. Bright,
restful eyes.