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GETTING QUALITY SLEEP!!

We​ ​all​ ​know​ ​we​ ​need​ ​quality​ ​sleep,​ ​that​ ​it​ ​is​ ​essential​ ​and​ ​that​ ​most of​ ​us​ ​need​ ​more​ ​of​ ​it.​ ​Do​ ​we​ ​know​ ​the​ ​sleep​ ​essentials?​ ​​ ​What​ ​happens​ ​to us​ ​when​ ​we​ ​don’t​ ​get​ ​enough​ ​of​ ​it?​ ​What​ ​happens​ ​to​ ​our​ ​mental​ ​and physical​ ​states​ ​when​ ​we​ ​are​ ​getting​ ​adequate​ ​amount​ ​of​ ​sleep,​ ​in comparison?​ ​Do​ ​we​ ​know​ ​how​ ​to​ ​get​ ​to​ ​sleep​ ​faster​ ​and​ ​optimize​ ​the precious​ ​hours​ ​we​ ​do​ ​get​ ​hitting​ ​the​ ​pillow?​ ​Hopefully​ ​by​ ​the​ ​end​ ​of​ ​this short​ ​read​ ​we​ ​can​ ​open​ ​your​ ​eyes​ ​on​ ​the​ ​importance​ ​of​ ​closing​ ​them​ ​(see what​ ​I​ ​did​ ​there)

First​ ​let’s​ ​establish​ ​what​ ​“adequate”​ ​sleep​ ​is.​ ​For​ ​anyone​ ​over​ ​the​ ​age of​ ​18,​ ​7-9​ ​hours​ ​is​ ​considered​ ​an​ ​appropriate​ ​sleep​ ​range,​ ​and​ ​the​ ​time needed​ ​goes​ ​up​ ​as​ ​age​ ​goes​ ​down​ ​because​ ​younger​ ​children,​ ​toddlers​ ​and newborns​ ​need​ ​more​ ​sleep​ ​to​ ​develop​ ​body​ ​systems​ ​properly,​ ​although many​ ​parents​ ​will​ ​argue​ ​that​ ​a​ ​newborn​ ​doesn’t​ ​sleep​ ​anywhere​ ​near​ ​the 12-14hr​ ​range​ ​associated​ ​with​ ​this​ ​age.​ ​Clearly​ ​most​ ​us​ ​fall​ ​below​ ​this baseline,​ ​and​ ​the​ ​effect​ ​of​ ​continuously​ ​falling​ ​short​ ​of​ ​our​ ​necessary​ ​hours of​ ​sleep​ ​can​ ​wreak​ ​havoc​ ​on​ ​our​ ​minds​ ​and​ ​bodies.​ ​Starting​ ​with​ ​the immediate​ ​effects​ ​on​ ​the​ ​brain,​ ​let’s​ ​review​ ​the​ ​impact​ ​that​ ​lack​ ​of​ ​sleep has​ ​on​ ​our​ ​daily​ ​lives.

Lack​ ​of​ ​sleep​ ​can​ ​result​ ​in​ ​cognitive​ ​dysfunction​ ​to​ ​varying​ ​degrees. Consistently​ ​being​ ​short​ ​even​ ​1-2​ ​hours​ ​per​ ​night​ ​can​ ​interfere​ ​with learning​ ​and​ ​concentration​ ​skills.​ ​An​ ​interesting​ ​thought,​ ​considering​ ​that during​ ​my​ ​senior​ ​year​ ​at​ ​the​ ​University​ ​of​ ​North​ ​Florida,​ ​my​ ​classmates​ ​and I​ ​were​ ​averaging​ ​a​ ​solid​ ​3-4hrs​ ​of​ ​red​ ​bull​ ​soaked​ ​sleep​ ​a​ ​night.​ ​On​ ​a​ ​more serious​ ​note,​ ​this​ ​can​ ​be​ ​a​ ​problem​ ​as​ ​many​ ​teens​ ​fall​ ​considerably​ ​short​ ​of their​ ​requirement​ ​which​ ​can​ ​lead​ ​to​ ​difficulty​ ​with​ ​memory​ ​and​ ​retaining information​ ​in​ ​school.

Sleep​ ​deficiency​ ​can​ ​also​ ​cloud​ ​the​ ​decision-making​ ​process​ ​and​ ​grind creativity​ ​to​ ​a​ ​halt.​ ​This​ ​can​ ​be​ ​a​ ​huge​ ​issue​ ​at​ ​the​ ​educational​ ​level,​ ​and​ ​in the​ ​workplace.​ ​While​ ​it​ ​is​ ​true​ ​that​ ​some​ ​can​ ​grind​ ​and​ ​burn​ ​the​ ​midnight​ ​oil to​ ​get​ ​that​ ​big​ ​project​ ​together​ ​just​ ​before​ ​the​ ​deadline,​ ​the​ ​reality​ ​is​ ​that​ ​if the​ ​project​ ​had​ ​been​ ​given​ ​proper​ ​attention​ ​with​ ​full​ ​rest,​ ​the​ ​final​ ​product might​ ​have​ ​been​ ​better​ ​than​ ​expected.​ ​(see​ ​current​ ​writing)
The​ ​brain​ ​controls​ ​emotions​ ​as​ ​well,​ ​of​ ​course,​ ​and​ ​these​ ​can​ ​also​ ​be affected​ ​greatly​ ​by​ ​sleep​ ​loss.​ ​You​ ​may​ ​become​ ​short-tempered​ ​and moody,​ ​becoming​ ​easily​ ​agitated​ ​over​ ​unimportant​ ​or​ ​unnecessary​ ​issues. It​ ​could​ ​see​ ​its​ ​way​ ​into​ ​relationships​ ​with​ ​family,​ ​friends​ ​and​ ​significant others​ ​(who​ ​may​ ​also​ ​be​ ​suffering​ ​from​ ​lack​ ​of​ ​sleep,​ ​as​ ​sleeping​ ​with another​ ​person​ ​is​ ​one​ ​of​ ​the​ ​most​ ​disruptive​ ​things​ ​we​ ​can​ ​do​ ​to​ ​our personal​ ​sleep​ ​patterns).​ ​Long​ ​term​ ​loss​ ​of​ ​sleep​ ​can​ ​also​ ​mimic​ ​the symptoms,​ ​as​ ​well​ ​as​ ​lead​ ​to,​ ​clinical​ ​depression.​ ​Anxiety​ ​and​ ​even feelings​ ​of​ ​hopelessness​ ​and​ ​suicide​ ​are​ ​all​ ​possible​ ​side​ ​effects​ ​of​ ​severe chronic​ ​sleep​ ​deprivation.​ ​(What​ ​a​ ​happy​ ​article​ ​Pat,​ ​thanks!) Now​ ​we’ve​ ​gone​ ​over​ ​some​ ​of​ ​the​ ​mental​ ​issues​ ​that​ ​can​ ​arise​ ​due​ ​to​ ​lack of​ ​sleep,​ ​let’s​ ​talk​ ​about​ ​how​ ​your​ ​body​ ​reacts​ ​to​ ​it. A​ ​consistent​ ​lack​ ​of​ ​sleep​ ​creates​ ​an​ ​increase​ ​in​ ​the​ ​stress​ ​hormone, cortisol.​ ​To​ ​keep​ ​the​ ​science​ ​part​ ​simple,​ ​higher​ ​levels​ ​of​ ​cortisol​ ​can increase​ ​fat​ ​stores.​ ​Combine​ ​that​ ​with​ ​a​ ​decrease​ ​in​ ​leptin​ ​production,​ ​a hormone​ ​that​ ​tells​ ​your​ ​brain​ ​that​ ​your​ ​stomach​ ​is​ ​full,​ ​and​ ​you​ ​have​ ​a recipe​ ​for​ ​storing​ ​fat​ ​and​ ​overeating.​ ​This​ ​can​ ​sabotage​ ​even​ ​the​ ​best training​ ​efforts​ ​and​ ​diet,​ ​and​ ​is​ ​a​ ​huge​ ​reason​ ​sleep​ ​deprivation​ ​is​ ​a​ ​major risk​ ​factor​ ​in​ ​obesity.​ ​Your​ ​immune​ ​system​ ​is​ ​also​ ​compromised.​ ​Think about​ ​it,​ ​when​ ​you​ ​do​ ​get​ ​sick​ ​what​ ​does​ ​your​ ​body​ ​want​ ​most?​ ​Shut​ ​down, sleep,​ ​fight​ ​off​ ​infection,​ ​recover.​ ​If​ ​you​ ​can’t/don’t​ ​sleep,​ ​the​ ​illness​ ​lingers and​ ​you​ ​feel​ ​like​ ​dog​ ​poop​ ​for​ ​a​ ​week.

So,​ ​we​ ​know​ ​what​ ​happens​ ​to​ ​our​ ​mind​ ​and​ ​body​ ​when​ ​we​ ​don’t​ ​give​ ​it enough​ ​sleep,​ ​so​ ​what​ ​in​ ​the​ ​world​ ​can​ ​we​ ​do​ ​to​ ​improve​ ​the​ ​sleep​ ​that​ ​we do​ ​get?​ ​Glad​ ​you​ ​asked.
First​ ​we​ ​will​ ​start​ ​by​ ​getting​ ​your​ ​bedroom​ ​ready​ ​for​ ​sleep.​ ​Let​ ​me preface​ ​this​ ​by​ ​saying,​ ​if​ ​it​ ​is​ ​possible,​ ​the​ ​bedroom​ ​should​ ​be​ ​used​ ​for​ ​two things,​ ​sleep​ ​and​ ​sex.​ ​Sorry,​ ​that’s​ ​it.​ ​If,​ ​due​ ​to​ ​living​ ​situations,​ ​the bedroom​ ​must​ ​double​ ​as​ ​your​ ​office​ ​or​ ​dining​ ​area,​ ​so​ ​be​ ​it​ ​but​ ​I​ ​would​ ​try to​ ​change​ ​that​ ​as​ ​quickly​ ​as​ ​possible.
Bedroom​ ​set​ ​up​ ​in​ ​no​ ​specific​ ​order:
1)​​ ​​ ​​ ​​ ​​ ​​Get​ ​it​ ​cold,​ ​65-68​ ​degrees​ ​is​ ​fantastic.​ ​Use​ ​fans​ ​if​ ​you​ ​can’t​ ​regulate your​ ​own​ ​air​ ​conditioning.​ ​This​ ​tells​ ​the​ ​body​ ​that​ ​it’s​ ​time​ ​to​ ​sleep.
2)​​ ​​ ​​ ​​ ​​ ​​Get​ ​an​ ​old-school​ ​alarm​ ​clock,​ ​like​ ​without​ ​a​ ​digital,​ ​light​ ​emitting​ ​face, and​ ​keep​ ​your​ ​cellphone​ ​out​ ​of​ ​the​ ​bedroom.​ ​I​ ​know,​ ​crazy​ ​talk.​ ​In​ ​fact,​ ​no electronic​ ​devices​ ​besides​ ​the​ ​clock​ ​at​ ​all.​ ​No​ ​TV,​ ​no​ ​tablet,​ ​just​ ​no.​ ​Trust me​ ​on​ ​this​ ​one,​ ​falling​ ​asleep​ ​to​ ​CSI​ ​re-runs​ ​isn’t​ ​the​ ​way​ ​to​ ​optimal​ ​sleep. ***Bonus​ ​tip,​ ​when​ ​you​ ​wake​ ​up​ ​you​ ​won’t​ ​be​ ​able​ ​to​ ​instantly​ ​jump​ ​on social​ ​media​ ​and​ ​ruin​ ​the​ ​day​ ​before​ ​it​ ​starts!
3)​​ ​​ ​​ ​​ ​​ ​​Get​ ​that​ ​room​ ​black​ ​hole​ ​dark.​ ​Buy​ ​blackout​ ​drapes,​ ​cover​ ​the​ ​windows with​ ​blankets,​ ​whatever.​ ​Just​ ​get​ ​it​ ​as​ ​dark​ ​as​ ​possible​ ​as​ ​any​ ​light​ ​that sneaks​ ​in​ ​will​ ​tell​ ​your​ ​brain​ ​that​ ​it’s​ ​time​ ​to​ ​wake​ ​up.
4)​​ ​​ ​​ ​​ ​​ ​​This​ ​one​ ​is​ ​tough​ ​for​ ​some,​ ​but​ ​Fido​ ​can’t​ ​sleep​ ​in​ ​your​ ​bed.​ ​I know…that​ ​face​ ​though….​ ​but​ ​no.​ ​Every​ ​time​ ​our​ ​fur​ ​children​ ​get​ ​up​ ​and move​ ​around,​ ​which​ ​is​ ​a​ ​lot​ ​over​ ​the​ ​course​ ​of​ ​the​ ​night​ ​because​ ​they​ ​have been​ ​sleeping​ ​all​ ​damn​ ​day​ ​while​ ​you’re​ ​working​ ​to​ ​buy​ ​kibble,​ ​they​ ​can take​ ​you​ ​out​ ​of​ ​your​ ​deep​ ​sleep.​ ​I’ll​ ​bet​ ​that​ ​they​ ​wouldn’t​ ​mind​ ​their​ ​own comfortable​ ​bed​ ​anyway.​ ​Little​ ​spoiled​ ​fur​ ​child.
5)​​ ​​ ​​ ​​ ​​ ​​Invest​ ​in​ ​high​ ​quality​ ​bedding.​ ​You​ ​spend​ ​a​ ​lot​ ​of​ ​time​ ​in​ ​bed,​ ​make​ ​it​ ​as plush​ ​and​ ​comfortable​ ​as​ ​possible. 6)​​ ​​ ​​ ​​ ​​ ​​Lastly,​ ​your​ ​mom​ ​was​ ​onto​ ​something​ ​when​ ​she​ ​was​ ​yelling​ ​at​ ​you​ ​to clean​ ​up​ ​your​ ​room.​ ​As​ ​we​ ​opened​ ​with,​ ​the​ ​bedroom​ ​should​ ​be​ ​for​ ​two things​ ​and​ ​those​ ​two​ ​things​ ​only.​ ​A​ ​messy,​ ​cluttered​ ​room​ ​doesn’t​ ​help​ ​with either​ ​of​ ​them.​ ​Clean​ ​it​ ​up,​ ​junior.

Now​ ​that​ ​we​ ​have​ ​your​ ​sleeping​ ​area​ ​set​ ​up​ ​perfectly,​ ​let’s​ ​focus​ ​on​ ​you, specifically.
1)​​ ​​ ​​ ​​ ​​ ​​Try​ ​to​ ​get​ ​off​ ​your​ ​technology​ ​at​ ​least​ ​1-2hrs​ ​before​ ​going​ ​to​ ​bed. Electronics​ ​emit​ ​light​ ​that​ ​keeps​ ​our​ ​brains​ ​in​ ​“awake”​ ​mode,​ ​never giving​ ​it​ ​a​ ​chance​ ​to​ ​wind​ ​down.​ ​If​ ​you​ ​must​ ​use​ ​a​ ​computer​ ​at​ ​night, I​ ​suggest​ ​an​ ​app​ ​such​ ​as​ ​f.lux,​ ​which​ ​will​ ​dim​ ​the​ ​computer​ ​screen​ ​to warmer,​ ​softer​ ​colors​ ​so​ ​the​ ​transition​ ​to​ ​sleep​ ​is​ ​easier.
2)​​ ​​ ​​ ​​ ​​ ​​Make​ ​late​ ​meals​ ​lighter.​ ​Digestion​ ​is​ ​one​ ​of​ ​the​ ​more​ ​energy consuming​ ​activities​ ​in​ ​the​ ​body,​ ​so​ ​if​ ​we​ ​eat​ ​a​ ​huge​ ​meal​ ​closer​ ​to our​ ​bedtime,​ ​the​ ​body​ ​will​ ​be​ ​working​ ​to​ ​digest​ ​food​ ​instead​ ​of​ ​being in​ ​resting​ ​mode.​ ​In​ ​addition,​ ​taper​ ​drinking​ ​down​ ​as​ ​frequent bathroom​ ​trips​ ​will​ ​disrupt​ ​sleep​ ​patterns.
3)​​ ​​ ​​ ​​ ​​ ​​Avoid​ ​caffeine​ ​and​ ​alcohol.​ ​This​ ​should​ ​be​ ​obvious,​ ​but​ ​I​ ​must make​ ​sure​ ​it​ ​is​ ​clear.​ ​Even​ ​if​ ​you’re​ ​an​ ​old​ ​coffee​ ​head​ ​like​ ​myself, cut​ ​caffeine​ ​way​ ​down​ ​in​ ​the​ ​afternoon​ ​and​ ​try​ ​not​ ​to​ ​have​ ​any​ ​in​ ​the evening.​ ​You​ ​may​ ​think​ ​coffee​ ​isn’t​ ​affecting​ ​you​ ​anymore​ ​or​ ​that alcohol​ ​will​ ​help​ ​you​ ​sleep,​ ​but​ ​I​ ​can​ ​assure​ ​you​ ​that​ ​neither​ ​is enhancing​ ​the​ ​quality​ ​of​ ​your​ ​rest. 4)​​ ​​ ​​ ​​ ​​ ​​Exercise​ ​earlier​ ​in​ ​the​ ​day.​ ​When​ ​you​ ​train,​ ​you​ ​release​ ​those wonderful,​ ​feel​ ​good​ ​endorphins​ ​that​ ​make​ ​you​ ​feel​ ​indestructible. Unfortunately​ ​exercise​ ​also​ ​releases​ ​the​ ​previously​ ​discussed cortisol,​ ​so​ ​try​ ​to​ ​finish​ ​up​ ​your​ ​workout​ ​at​ ​least​ ​2-3hrs​ ​before​ ​your normal​ ​bedtime.
5)​​ ​​ ​​ ​​ ​​ ​​Overall​ ​try​ ​to​ ​create​ ​a​ ​bedtime​ ​routine.​ ​Take​ ​a​ ​hot​ ​shower​ ​or​ ​bath (the​ ​rise​ ​and​ ​subsequent​ ​fall​ ​in​ ​temperature​ ​will​ ​help​ ​enhance drowsiness),​ ​read​ ​for​ ​a​ ​few​ ​minutes​ ​(paperback​ ​please)​ ​and​ ​try​ ​to​ ​go to​ ​bed​ ​at​ ​the​ ​same​ ​time​ ​every​ ​night,​ ​and​ ​yes​ ​even​ ​on​ ​the​ ​weekends you​ ​party​ ​animal​ ​you.

Try​ ​implementing​ ​one​ ​or​ ​two​ ​of​ ​these​ ​tips​ ​at​ ​a​ ​time​ ​and​ ​monitor​ ​your​ ​sleep quality.​ ​Over​ ​time,​ ​as​ ​you​ ​see​ ​and​ ​feel​ ​your​ ​sleep​ ​improving,​ ​add​ ​a​ ​few more.​ ​I​ ​realize​ ​that​ ​sometimes​ ​getting​ ​“more”​ ​sleep​ ​just​ ​is​ ​not​ ​an​ ​option,​ ​but by​ ​utilizing​ ​some​ ​of​ ​these​ ​tips,​ ​you​ ​can​ ​make​ ​the​ ​precious​ ​few​ ​hours​ ​you do​ ​get​ ​as​ ​effective​ ​as​ ​possible​ ​in​ ​giving​ ​the​ ​body​ ​the​ ​rest​ ​and​ ​recovery​ ​it needs.

Patrick Murphy