But it’s 3 am!!!!
This is the statement that I feel is on repeat and have experienced all too often. These days I can pinpoint to 2 or 3 precise actions. When I’m doing those actions I know the end result is going to be this statement.
You see insomnia has always plagued my adult career as a result of being extremely self-motivated, driven and sometimes blindly a workaholic.
I believe the first action to change is awareness. The fact that I have this awareness of what’s preventing my sleep is the first step to my sleep cure.
Do you know lack of quality sleep can be the reason why you don’t feel you’re full & put down that damn fork?
Yep, that’s the hormone leptin for you, not sending the signal to your brain that you’ve had enough. Also impacted is ghrelin that signals you are hungry.
The recommended amount of sleep for most adults is 8 hours. At 7 hours cognitive function as well as physical & mental performance is impacted. At 6 hours or less we are creating stress within the body and therefore not able to perform optimally.
We are the same as any machine, when overused and not rested we burn out! Our body repairs itself when it sleeps. In fact, the brain is cushioned by a sack of liquid that then we are in deep sleep (typically after 4 hours) it goes straight to work on cleaning out any unnecessary matter resulting in an improved cognitive function including memory power. You don’t want to have brain fog, right?
70% of the brain is fat, these fat cells are sourced by an energy known as mitochondria. Damaged mitochondria can impact memory, metabolism & energy functionality. I protect against damage by ensuring I’m conscious of any blue light (typically the laptop, phone, or bright lights at home) after sunset. Our caveman heritage did not design us to cope with these bright & white/blue lights. The human eye receives red light, which resembles fire, much better. Therefore being strict on bright lights off after sunset protects my energy reserve. I do notice I am pushing it by a slight strain felt in my eyes.
I ensure I never drink caffeine after 3 pm. Brain monitors have observed a lack of quality sleep, that’s the deep sleep which is doing the most repair, in individuals who overuse or consume caffeine late in the day, even if they do not perceive any impact of caffeine on themself.
Lastly, there are times when I’m meeting a deadline and I break some of my rules. Usually, the light and I know it’s too late because it’s early hours and I’m awake. I use an app or Spotify to listen to Yoga Nidra, a verbal meditation that helps me drift off. If I’m still awake when it’s finished I practice inhaling in through one nostril and out through the other counting down from 50. I start over every time my mind wanders.
There was a time when I used to feel like a hero by how much I can achieve on so little sleep. Now I feel like a hero when I wake early invigorated and perform higher through the day when I’m likely to have the most interaction with others.
Want a roadmap to optimize your energy and improve your sleep quality? Watch my FREE masterclass and learn more about the best strategies and techniques to protect your brain, reduce caffeine intake, and promote restful sleep. Don’t let insomnia hold you back from achieving your full potential!