Sleep. I have a complicated relationship with sleep. I absolutely love it, but it doesn’t always reciprocate. This love-hate relationship has grown more complicated the older I’ve gotten. So much so, I’ve done a little research into it. Here are five science backed thoughts I wanted to share.
1) I’m sure, it’s to no one's surprise that caffeine affects your sleep. However, I was today years old when I learned that the rate at which your body metabolizes and processes the caffeine slows down the older we get. Did you know caffeine can stay in your body 8+ hours after the initial consumption? That afternoon pick-me-up may be counterproductive.2) An issue I'm all too familiar with is having a hard time falling asleep because of the never-ending to-do list running through my head. While there is no magic fix for this, I do have some thoughts. Write it down. Consider having a pad and paper next to your bedside or make notes in your phone or voice memos. Write it down so you can let it go and worry about it tomorrow, as opposed to obsessing over it while you’re trying to fall asleep.3) Which leads me to when you’re struggling to fall asleep, be present. I know that sounds weird, but notice the softness of your sheets. Feel your head sink into your pillow. Pay attention to your breath. Notice your chest expand and compress as you breathe in and out. While it may feel uncomfortable at first, it's a great way to help calm your mind and relax.4) For those burning the midnight oil and not getting enough sleep, asking you to go to bed an hour early or even 30 minutes earlier for that matter isn’t realistic. However, sleep is vital to proper function, so consider going to bed a minute earlier each night until you finally reach the desired time at which you should be going to bed. Within two weeks time, you’re already going to bed 14 minutes earlier than you’ve previously been doing. Within a month's time, you've realistically adjusted your bedtime by 30 mins.5) Finally, consider a 10 minute walk after dinner each night. The fresh air, the vitamin D, the movement of your body, all do wonders to help reset and unwind at the end of the day.
I leave you with this final thought. The older we get, the more complex life is. Life's complexities often cause more stress. Stress gravely affects our sleep. And generally speaking, the more stressed we are, the worse our sleep is. Unfortunately, the worse our sleep is, it often increases our stress levels. It’s a vicious cycle. Here’s to breaking the cycle and putting yourself first, and making sleep a priority.
Sweetest of Dreams!
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