So many of us struggle with getting enough sleep, don't we? In this newsletter, I will explain the causes of our poor sleep habits, the terrible consequences of sleep deprivation, and some tangible tools to remedy this problem. We all can benefit from better sleep habits!

Causes of Poor Sleep Habits

We work so hard. We spend long hours at the office, and then may have client calls in the evening or emails that distract us. We rush to find time for our family, and the day just gets away from us. We scroll through our phone before bed, in an effort we think to relax, and get in bed later than we want to. We toss and turn, and wake up too early during the night with issues on our mind. We often cannot get back to sleep. We try to fuel our body with caffeine, which is not enough to overcome our profound lack of sleep. The cycle continues from day to day. Does this sound familiar?

See, this is the problem. There so many important things in our life, that often we deprive ourselves of the sleep that we critically need. Sleep seems to be negotiable. Work has to get done, our clients' calls must be answered, time with our family is critical, and we need some time to ourselves to relax. Because there is so much to do and so few hours, we cut back on our sleep. We do not perceive how important sleep is to us or the terrible consequences of regularly not getting enough sleep.

Consequences of Sleep Deprivation

After a night of tossing and turning, you know how you feel the next day, don't you? Tired, cranky, groggy, grumpy, anxious. Then we feel so tired during the day, not able to focus or concentrate, yawning constantly. But you may not know of the other serious effects of the habitual lack of adequate sleep. Here are some of the areas that are affected:

1. Immune system. Prolonged lack of sleep can damage your immune system, and you are less able to fend off germs and the bug. Without adequate sleep, we tend to get ill more often, colds, flus, etc.

2. Mental well-being. Since we know that a sleepless night makes us irritable and moody the next day, it is not surprising that regular sleep deprivation can dramatically affect our mental well-being. We can suffer anxiety, depression or other mood disorders. Persistent lack of sleep contributes to the symptoms of depression. Indeed, insomnia has a strong link to depression. Moreover, insomnia and depression feed off of each other. Our lack of sleep tends to make us more depressed, and when we are depressed it is more difficult to fall asleep.

3. Weight gain. Lack of sleep can often cause an increase in hunger and appetite, and may contribute to obesity. Sleep loss also stimulates cravings for high fat and high carbohydrate foods. It also interferes with the hormones that help to regulate appetite. Studies have shown that those who sleep less than 7 hours a day tend to gain more weight and have a higher risk of becoming obese than those who get more than 7 hours of sleep.

4. Sex Drive. Men and women who do not get enough quality sleep suffer a loss of libido and have less of an interest in sex. Lower energy levels, sleepiness, and tension may contribute. It can also reduce testosterone levels in men. 

5. Memory. Studies have shown that lack of sleep can significantly affect our memory. Our brain uses our sleep time to consolidate and store memories. Haven't we all experienced that when we get less sleep we often seem more forgetful? We sure don't need that!

6. Skin Condition. Have you ever noticed how your eyes look if you miss a few nights' sleep? Dark circles, puffy eyes, pale looking skin? When we do not get enough sleep, our body releases the stress hormone called cortisol. That can break down the collagen in our skin, which can make it less elastic with more fine lines.

7 . Serious health problems. Many potential serious health problems can result from a consistent lack of sleep. Studies suggest that people who sleep too little are at an increased risk of developing diabetes, apparently because it changes how our body processes glucose. Consistent sleep deprivation can also be a cause of heart disease; it has been linked to an increased heart rate, higher blood pressure, and greater levels of some chemicals which can cause inflammation. Chronic sleep loss can also put you at a greater risk of a stroke.

8. Impairment of judgment. A lack of sleep can affect how we interpret events and circumstances, and harm our ability to make sound judgments. We do not assess situations accurately or act on them wisely. We even misinterpret the importance of sleep. How often have you heard someone brag about how little sleep they need to be successful? As professionals, it is very important to judge our level of functioning and to understand how sleep deprivation can impair our judgment.

How to Build Healthy Sleep Habits

Knowing how important healthy sleep habits are, what changes can we make to help to achieve them? Obviously, we need to make some changes! Here are some suggestions of tools which will help you to have a better sleep pattern. 

*Avoid daytime naps.

*Keep a consistent sleep schedule. Go to bed and get up at the same time every day.

*Set a bedtime that is early enough for you to get at least 7-8 hours of sleep.

*Stick to your bedtime schedule on weekends and holidays. 

*Spend an hour before bed doing relaxing activities, such as reading, meditating, or taking a warm bath.

*Establish a relaxing bedtime routine.

*Use your bed only for sleep and sex, not for watching tv or being on your phone.

*Make your bedroom quiet and relaxing. 

*Limit exposure to bright light in the evenings.

*Refrain from electronic devices at least 60 minutes before bedtime.

*Avoid heavy meals within a few hours before bedtime.

 *Exercise regularly, but not in the evening hours near bedtime.

*Maintain a clean healthy diet.

*Avoid consuming caffeine in the afternoon or evening.

*Reduce your alcohol intake.

*Limit your fluid intake before bedtime.

Try for a month to incorporate these changes into your daily routine. Give yourself an opportunity to learn how a healthy sleep routine can help you be more relaxed, focused, productive and fulfilled.

I am helping attorneys, professionals and entrepreneurs develop healthy habits that support a successful career. If you would like to talk about the challenges in your practice, I would love to connect with you! You can set up a complementary discovery call with me here: https://calendly.com/garymiles-successcoach/one-one-discovery-call