Lack of Sleep is Keeping Me Awake
Pressure to get enough sleep keeps me awake.
They say lack of sleep can kill you.
If it doesn’t kill you, it gives you heart disease, stroke, cancer, dementia, or diabetes. If those worries don’t keep you awake, you’re also more likely to gain weight, have bad skin and car accidents.
Technically, lack of sleep doesn’t cause the maladies listed above. It makes them more likely.
Sleep tips:
I have a brain that turns on when the lights turn off. In the past I tried falling asleep watching TV. But I’ve learned that I sleep better if I turn off TV and computer screens.
It took some discipline to not turn on the tube while in bed, but it’s worth it.
I have a friend who reads fiction before bed. Another person keeps a notepad on the bed stand to record those nagging thoughts or great ideas. (Even though sometimes those great ideas seem stupid in the morning.)
A little physical activity seems to help my sleep patterns as well.
The best thing I’ve done for my busy brain is listen to an audio book. Business and leadership books keep me awake, but biographies and fiction put me to sleep, even good ones. Thank goodness for Harry Potter.
I thought it took me a long time to fall asleep, but when I turn on Truman by David McCullough I’m out. When I wake up in the night I set the timer for 15 minutes. I don’t usually remember when the timer runs down.
If you’re worried about disturbing the person beside you, buy some earbuds for sleeping.
I’m proud to say I’m averaging a little over 7 hours a night. I’d like to get up to 8 hours, but I don’t want to worry too much about it.
What helps you get enough sleep?
Know exactly how you feel…. Got a FitBit and am tracking my sleep scores… Find that I need to limit screen time before bed (blue light not conducive to sleep), have a bedtime routine which includes reading or listening to a bedtime story and trying to get myself into bed earlier. So far it’s working; not great yet, but certainly headed in the right direction!!!
Thanks Susan. Congratulations on make progress! I’m using a FitBit as well. It’s helpful as long as I don’t stress over it.
Know exactly how you feel…. Got a FitBit and am tracking my sleep scores… Find that I need to limit screen time before bed (blue light not conducive to sleep), have a bedtime routine which includes reading or listening to a bedtime story and trying to get myself into bed earlier. So far it’s working; not great yet, but certainly headed in the right direction!!!
Dan,
Exercise does wonders just a simple half hour walk and health App on cell phone has made a positive influence for me. The sleep deprivation still exists for various reasons “frequent watering the lilies during the night” is frustrating so hmm quit the 8 glasses of water a day? IDK. Nonetheless doing something is better than nothing. Eliminating all the distractions help Blue light, Television, cell phones etc. I think excercise is the big helper. Adding meditation sure could be a good option too. Turning the Brain off good luck. Happy Easter.
Thanks Tim. The thing that stands out is “walk.” Moderate exercise is useful. You don’t have to go nuts. Just get out and move. Get the heart rate up a bit.
Yes sir fresh air and time to refresh the mind, get the heart pumping, yet not aggressively. Cheers
I listen to ocean sounds on Spotify and try to imagine walking on the beach as I fall asleep. It helps get my mind off the business of the day.
All of these are great comments and I’ve found useful. I also add a breathing exercise if I awake in the middle of the night. Deep breath in through nose for count of 4, hold for 7, exhale through mouth for count of 8. I do this 3-4 times while letting go of thoughts as I breathe out. It helps!
There’s a very interesting book called Why We Sleep by Matthew Walker that explains all things about sleep. Knowing the “why” sometimes helps with the “how.” I find that a wind down routine really helps. Several other things that make me a particularly good sleeper: Sleepy time tea, t.v. off, reading/meditating, limiting alcohol several hours before bed, a nice warm shower in the evening, spa music. I practiced these things and made them habits and now I consistently sleep 8-9 hours peacefully every night.
My iPad has a Night Shift setting: it adds an orange tone to the screen between certain hours (I have it set for 10:00 pm to 7:00 am). You can get apps that do the same thing for your computer, phone, tablet, whatever. That setting really helps, even if just giving you a visual cue that it has gotten late.
I’m averaging 5-6 hours sleep. Aim to get to 7-8 soon. I can really feel the difference when I’m fully rested and recharged. My creativity and patience rise with quality zzz. I’ve found that a short 10 minute stretch or yoga session is a big help calling my thoughts before bed. I have also found benefits from aromatherapy (lavender is my fav). I think I need a Fit Bit after reading all the comments, LOL. My Apple Watch base sleep functionality isn’t robust.
I fee like a lot of things feed off each other in relation to sleep. Exercise helps ( I exercise early in the morning, but notice a better sleep when I’m consistent), limiting alcohol (or cutting it out entirely as I did for Lent, and I noticed sleeping better the last 40 some days), not eating close to bedtime, preparing for the next day in advance (not only does the next day start well when I’ve laid out my schedule and cloths, it puts an end to the work day that helps me stop worrying about it), I tend to stop watching TV 2 hours before bed and instead draw or read. I also tend to keep everything out of the bed room. In other words, the bedroom is for sleeping, and there isn’t an electronic device in the room except an alarm clock and a humidifier.
When I am not working my day/leadership job, I am a fiber artist. I couldn’t deal with this hobby in the heat of the pandemic, but spending 30 minutes weaving at night puts me in an extremely calm state, and my sleep has gotten better. Meaning up to 7 hrs, which seems to be enough.
Thanks for covering this topic because it is a very important one. As busy individuals, sleep seems to be difficult to come by and can appear a badge of honor with not getting enough. For example, saying I stayed up so late working on that project and up early to start again. The health concerns alone should be enough for people to work on getting the needed sleep. I understand there are issues that can cause someone to have difficulty with going and staying asleep. One thing that has helped me get enough sleep is that I do not have a TV in my bedroom. For me personally, if I start watching TV I can find myself getting sucked into an episode and have to watch the entire thing. I have found myself getting glued to my phone right before bed. Putting down the phone and not having a TV helps me fall asleep. I personally get around 7-8 hours of sleep a night.