Resilience is having the energy you need to handle whatever comes your way and being able to tap into that energy when it’s needed.
The body needs to regenerate to create energy. Regeneration occurs during sleep…one of the foundations of resilience.
Why is sleep important?
Sleep is a cornerstone of health. Think of it as a scrub brush for your brain. Neurons in the body communicate with each other while you sleep, removing free radicals that can damage nerve cells. The body cannot detoxify, repair, and restore itself without sleep. It is part of the housekeeping process that removes toxins that build up while you are awake and expending energy.
“Sleep is not a luxury. It is an essential act of daily maintenance;
your ally in keeping your brain sharp and youthful.”
~ Dr. Frank Lipman, author of Better Sleep, Better You.
According to the Center for Human Sleep Science, most people go through life with inadequate sleep, and many don’t realize it.
Lack of sleep has a cumulative effect on health. It accelerates brain aging, causes neuronal damage, and leads to elevated cortisol levels. Studies have shown that high cortisol levels resulting from a lack of sleep interfere with insulin metabolism and blood-sugar regulation, setting the stage for an increased risk of diabetes, obesity, depression, high blood pressure, and insomnia. Chronic sleep deprivation can increase the risk of more severe health conditions such as heart attack and stroke.
Once the damage has occurred, it can’t be undone with a few extra hours of sleep on the weekend.
How does sleep build resilience?
Your body needs sleep to learn new tasks, new ways of thinking, new ways of being. Because the brain processes new learning over time, it needs restorative energy.
Sleep is essential for emotional regulation and immune support, too. The mood supporting hormones (serotonin, dopamine, cortisol) impact thoughts and energy, elevating or lowering optimism and self-esteem. Because poor sleep can contribute to anger, impatience, and irritability, sleep-deprived people are more likely to focus on the negative rather than the positive.
Restful, restorative sleep makes it easier to cope with stress, process emotions, and adapt to change. It boosts creativity and improves your ability to make thoughtful decisions, all required when faced with challenges.
Tips for building your sleep foundation
Maintain consistent sleep/wake times, even on weekends – The body’s natural internal clock, known as circadian rhythm, runs in the background to govern physical, mental, and emotional cycles. When aligned, the sleep-wake cycle promotes consistent and restorative sleep. When the cycle is thrown off, it can significantly disrupt sleep.
Strive for seven to nine hours of sleep each night – The National Sleep Foundation recommends a minimum of seven hours of sleep each night for adults 18 and older. Less than seven hours can lead to elevated cortisol levels and an increased risk of diabetes, obesity, depression, and high blood pressure.
Maintain a comfortably cool room – Your body temperature naturally drops when you sleep. The best temperature for sleeping is between 60 and 68 degrees Fahrenheit. Crack the window for fresh air and snuggle under a thick comforter. If your feet get cold, a hot water bottle will keep them warm without raising your core temperature.
Sleep in complete darkness – Use blackout shades or an eye mask to block out hormone-disrupting light. Remove brightly illuminated clocks, nightlights, and electronic devices from your room. Sleeping in complete darkness helps regulate melatonin levels, the sleep hormone at the center of your body’s sleep-wake cycle.
Mange evening meal time – To stay in sync with your sleep-inducing rhythm, finish eating two to three hours before bedtime to allow your body to focus on recovery and rebuilding rather than expending energy on digesting. Avoid alcohol and excess sugar during this window, too. Both can delay the onset of REM sleep, which means less restorative sleep.
Resilience is about regenerating. It’s not about “toughing it out.” Focusing on consistent restorative sleep will lay a foundation for solid and resilient energy reserves.
For a more in-depth discussion about how to build your resilience through sleep, contact me. I’m ready to support you.
References:
Lipman, F. (2018). How to Be Well; The 6 Keys to a Happy and Healthy Life. Houghton Mifflin Harcourt Publishing Company. New York.
Murray, M. and Pizzorno, J. (2012). The Encyclopedia of Natural Medicine. Atria, a Division of Simon & Schuster Inc. New York.
Suni, E. (2022, January 20). Circadian Rhythm. Retrieved January 24, 2022, from https://www.sleepfoundation.org/circadian-rhythm
