Healthy Sleeping Habits
We've all been there: you’ve woken up promptly at 6 am Monday through Friday, dragging & exhausted as you got ready for work. Then when Saturday comes around, you wake up and check your phone to discover it’s already noon.
While this is something we can relate to, it’s not actually “normal.” When you don’t sleep enough during the week , yet wake up early every day, you may try to compensate for that sleep deprived state you feel by sleeping in on the weekend. However, you may have noticed that even when you sleep until late in the day on a weekend, you still feel like you aren’t caught up in your rest. So you make the typical promises to yourself; you’ll get to bed earlier tonight, you won’t stay up so late next week, but those promises typically go broken and you typically go restless.
Sleeping can never be compensated
Sleep and your health isn’t like the bank; you can’t sleep off a debt you’ve accumulated during the week in an attempt to pay off the sleep debt. As you’ve probably noticed, no matter how hard you try, you can’t gain back that lost energy over the week, no matter how late you sleep in on the weekends.
Let’s assume you were only able to catch 6 hours of rest Monday through Friday. You decide that if you can sleep an extra 10 hours on the weekend, you’ll be able to catch up and essentially start over. While it’s a nice idea, it’s not a plausible one. In fact, your reacting times and ability to focus will tend to be worse than if you had pulled an all-nighter.
If you slept bad last night, or just not enough, you may have a chance to make up for it, but only if you make up for it that night. If you try to catch up on lost sleep over a long period of time, it won't work.
While some of you may have just read that and thought, ‘hmm, that means I can go to bed late tonight to finish up my project and I’ll just make up for it later,’ don’t be tempted. Sleeping in on the weekend to try to make up for the lost time will only result in further disrupting your sleeping pattern. You’ll feel much worse.
One such study, done by Northwestern University, has shown that when animals are sleep deprived ,even partially over consecutive days, they actually make no attempt to make up for that lost sleep. This study is the first to prove repeated sleep loss negatively affects an animal’s ability to compensate for that lost rest.As animals ourselves, we can learn from that.
Catching up a sleep debt later makes your brain suffer
No matter what you’re doing late at night, sleep should be your #1 priority. The more tired you are, the harder it is to accomplish even the simplest task. Even menial tasks like participating in a conversation with someone can seem particularly challenging because focus requires an intensity that you can only achieve through rest. The distraction you experience due to sleep loss is serious.
Lack of sleep also impacts short-term memory. Research has shown that sleep deprivation has a big impact on cognitive understanding and verbal learning. The findings show that,
“there are dynamic, compensatory changes in cerebral activation during verbal learning after sleep deprivation and implicate the PFC and parietal lobes in this compensation”
Essentially, we overcompensate in our sleepy state and hyper-focus on what someone is saying to us,but only in the moment. We quickly forget the information and that can lead to embarrassing forgotten events.
An extra hour of sleep a night for a rested feeling
Go to bed when you are tired.Don’t try to fight the feeling. Set reminders to get you to sleep earlier. You may start with setting an alarm to remind you to sleep half an hour earlier at night, and then reset it to an hour earlier a week later. Gradually you’ll start to sleep earlier.
If your on your phone or computer before bed, dim the screen brightness to aid you in the transition to darkness.Bright lights disturb your melatonin release,which helps you go to sleep and stay asleep.
If at all possible, allow your body to wake you up naturally in the morning (this means no alarms). As your body resets itself over time, you may feel a bit worse before you feel better, but be patient.
“As you erase sleep debt, your body will come to rest at a sleep pattern that is specifically right for you. Sleep researchers believe that genes—although the precise ones have yet to be discovered—determine our individual sleeping patterns. That more than likely means you can’t train yourself to need less sleep and you’re fooling yourself if you think you’ve done it.
More than anything, make sure you listen to your body. If you feel you would sleep later than the alarm you have set in the morning, or you absolutely need coffee in the morning to focus on anything, there’s a good chance you aren’t getting the amount of sleep you need. Don’t get caught up in aiming for 7 hours, 8 or even 9 hours of sleep. Instead, focus on what your body is telling you and how you feel when you personally sleep for 7, 8,9 etc. hours.
Owe no sleep debt
Whether you’re a professional, a student, retired , or a stay-at-home parent, remember that one of your most important and essential jobs is to sleep. While there are so many articles out there telling you how many hours you should get based on gender & age, none of those articles know your body like you do; so listen to it.
Whenever possible, skip the morning alarm. Enjoy coffee if it’s something you love, but realize if you feel like you can’t function without it, determine how you could have slept better or longer the night before.