It’s March. The promise of spring is underway and we’re adjusting to our more-than-welcome longer days! But, we’re also hitting that first-quarter slump of the year. The sparkle of the new year has dimmed, the winter *still* isn’t over (at least, here in Chicago!) — not to mention, we’ve got a whole national health virus crisis on our hands, literally. So, understandably, we’re more than a little tired.
Making Sleep A Priority When You’re Busy—Seriously, It Can Be Done
More Sleep Means Better Health. Period.
The good news is, you can refresh your outlook, your mental and physical clarity, and your energy by focusing on one thing: SLEEP.
Want to yell less at your kids? Sleep is the key.
Are you working on getting in better shape? Sleep can help.
Are you focused on maintaining your family’s health? More sleep is what you need!
So, what are the actual benefits of sleep when it comes to emotional, physical and cognitive health?
I know it may sound like a bit of an exaggeration, but I promise, there is scientific research to support the benefits of adequate sleep. Sleep helps us to be our emotional, physical and cognitive best.
Here is just a sample of the long list of benefits that we enjoy when we make time to get enough sleep...
More Control Over Emotions
I am sure you have experienced firsthand increased irritability after a poor night’s sleep. You have likely witnessed this in others too — especially in your children. Scientists now know why this occurs. In a 2015 study, researchers at Tel Aviv University (TAU) discovered that when subjects were short on sleep, there was an increase in stimulation of the amygdala, the part of the brain that processes emotions — especially fear, anger, and rage.
Basically, when we are sleep deprived, our brain is unable to determine what is important and therefore interprets EVERYTHING as important. That is why after a night of poor sleep, the smallest thing — such your child crying because they won’t let them watch Baby Shark on your phone for the 100th time — may send you off the deep end (not that I know from experience...).
Improved Weight Regulation
Sleep deprivation makes our hormones go bonkers. Especially the hormones that control our appetite: ghrelin and leptin. Ghrelin is the “GO” hormone that tells our body when we are hungry, and leptin is the “STOP” hormone that tells our body when we are full. When we don’t get adequate sleep, our bodies produce more ghrelin (GO) and less leptin (STOP), which results in overeating and increased calorie consumption.
Research shows that we consume on average 385 MORE calories per day when we sleep between 3.5 to 5.5 hours versus sleeping between 7 to 12 hours. When you consider that it can take 30 minutes of running to burn 300 calories, the difference is significant. I don’t know about you, but I would choose sleeping over running any day!Improved Weight Regulation.
Stronger Immune System
While we sleep, our immune system releases its soldiers — cytokines, antibodies, and white blood cells — to fight infection and inflammation. That is why when we are sick, our body demands that we slow down and sleep.
Being sleep-deprived increases our susceptibility to viruses.
One study shows that adults who sleep less than 7 hours per night are 3 times more likely to develop a cold than those who sleep more than 8 hours per night.
Our bodies respond better to vaccines when we are well-rested, too.
A study from the University of Pittsburg found that participants who received fewer than 6 hours of sleep were 11 times more unlikely to be protected by the hepatitis B vaccine than adults who slept for more than 7 hours on average.
It looks like the old saying “An apple a day keeps the doctor away!” needs to be changed to “7 hours of sleep a day!”
Better Retention of Information
I am certain that the term “Mom Brain” exists because moms are typically sleep-deprived — and the sleep they are missing is critical for proper brain function. Especially Rapid Eye Movement (REM) sleep, which is the type of sleep they typically miss out on when their children are waking throughout the early morning hours. When we are in REM sleep, our brains are busy organizing, removing and storing information. REM sleep is the key to learning. Research has shown that college students naturally obtain more REM sleep during finals week. One study conducted at Baylor University found that college students who committed to sleeping for at least 8 hours during finals performed significantly better when compared to those who did not.
You can think of sleep as a “reboot” for our brain.
If you miss out on this sleep, it can make you forgetful, affect your problem-solving abilities and decrease your focus. Basically, it is the leading cause of “Mom Brain”. :)
10 Simple Ways to Make Sleep a Priority
Now that we’ve gone over all the reasons why sleep should be priority right now…
Here are a few surefire ways to help you get more sleep:
Go to bed at the same time each night and wake up at the same time each morning — even on the weekends.
Exercise for at least 30 minutes per day.
Don’t consume caffeine or alcohol late in the day.
Create a sleep sanctuary that is dark, cool and comfortable.
Avoid watching TV, working on your computer or playing on your phone for 1 to 2 hours before bed.
Adopt your own relaxing sleep routine — bedtime routines are not just for children!
Take a bath. It is relaxing and helps your core body temperature to drop, which facilitates sleep.
Meditate. My favorite app for guided mediation is the Calm app.
Don’t just lie in bed if you can’t sleep. Get up and do a relaxing activity for 20 minutes and then try again.
Make sure your children are sleeping well so that you can get the sleep you need, too! They are even more greatly impacted by sleep deprivation.
Let’s Get You Sleeping!
If you're interested in learning more, you can book a free 30 minute discovery call.
Trying to Get Your Child to Sleep Through The Night? I also happen to specialize in pediatric sleep consulting so if you’re struggling with #10 on that list I can help! To learn more, check out my Pediatric Sleep Training Solutions , or schedule a free 30 minute Discovery Call here.
Sweet dreams.
Kelly Murray is a certified sleep coach and an award-winning pediatric sleep consultant based in Chicago offering sleep coaching services nationwide.