Sleep and Your Health- Plus How to Get Better Sleep

Most people know that you need about 8 hours of sleep each night. But do you know why? And what happens if you consistently don’t get enough sleep? I’ve done a little research on this lately and wanted to share what I found with you.

For about three years I was traveling constantly for work, with no routine sleep schedule and often in different time zones. I noticed a lot of different side effects during that time. Most significantly, I had low energy, frequent sugar cravings, and was kinda moody (just ask my husband, I’m sure he’ll agree lol). In October of last year, I switched jobs and I no longer travel at all for work. Now that I’m able to have a better routine and get enough sleep regularly, I notice that I feel so much better. I definitely still crave some sugar (who doesn’t), but it’s not as bad anymore!

I figured most of this was related to my sleep, but wondered what other common side effects can be a result of not getting adequate sleep. So I did some digging. 

According to the SleepFoundation.org, lack of sleep can effect your mood and emotional health. It is also linked to increased anxiety, depression, and obesity¹. I had actually never experienced anxiety until my previous job. I’m sure it was equally related to being in different cities every week on my own and needing to navigate some difficult situations. But, I also think it’s because I was running low on sleep and energy. 

Long-term, lack of sleep can also affect your appearance and lead to premature wrinkles and obesity. These are both related to the fact that lack of sleep causes an increase in cortisol in your body². Cortisol is your stress hormone (which in some cases is good for you!). But having too much cortisol is hard on your body over time. Studies have also shown an increase in ghrelin and a decrease in leptin in those subjects who consistently got less than 5 hours of sleep compared to subjects who got at least 8 hours of sleep. Ghrelin is a hormone produced by the stomach that results in an increase in appetite. Leptin, on the other hand, is a hormone produced by fat cells that helps to signal to the brain proper energy balance and satiety. This helps explain how poor sleep leads to weight gain and eventually obesity³.  

Our culture and society is always on-the-go and asking more of us each day. It’s so easy to overlook this simple piece in your day and not realize that your lack of sleep is contributing to so many factors. But, it doesn’t have to be that way! I wanted to share a few tips/hacks for how to improve your sleep. I can’t promise that implementing these will mean you will never have sleep issues again, but they have really helped me in the past year.

1. Keep a sleep schedule: By going to bed and waking up at the same time each day, your body will begin to recognize the pattern. It will be easier to wake up on time after a few weeks of sticking to your schedule. Even on weekends, it’s best to stay as consistent as possible. This is why having a good routine is so important. I actually have a morning routine post you can find here if you need some help in that area too!
2. Put away your phone: Keep electronics out of your bedroom and put your phone away well before going to bed. This one is pretty important. The blue light from your phone/TV can disrupt sleep. If you plan to use your phone or watch TV right before going to bed, try wearing some blue light blocking glasses!
3. Make your bedroom a clean and relaxing space: Whatever that means for you! We like to wash our bedding every Sunday for a fresh start to the week and I try to keep our room uncluttered as best as possible (still working on this one). We also can’t sleep without a fan!
4. Brain dump before you get into bed: If you’re anything like me, the main reason you can’t sleep is because you can’t shut your mind off and you think about all the things you need to get done the next day. This used to keep me up every night and I would worry about every little thing. I started doing a ‘brain dump journal’ and it has worked wonders for me. I keep a journal by my bedside and before I get into bed, I write anything that pops in my head. It can be a task I need to get done this week, a reminder to follow-up on an email, or just noting my feelings that night. This has been the most helpful for me and keeps my mind clear and less anxious at night.
5. Avoid drinking alcohol before bed: Unfortunately, your late night glass of wine could be part of the problem. You may fall asleep faster, but it can be harder to stay asleep or get good, restful sleep. Try to have your drink earlier, or with dinner to avoid this!
6. Have a separate space for work: If you’re traveling for work like I was, I used to keep my laptop at the desk in my hotel room or go to the lobby or a coffee shop to work. Working and sleeping in the same bed don’t mix well. This helped me set some boundaries and made my room feel more like home. Lots of us are working from home now too, so I know it can be tempting to work from the couch or your bed, same thing goes in that case!
7. Use a relaxation or fan app: When I slept in hotel rooms, I couldn’t sleep if I could hear the rooms next to me or people walking down the hall. I used an app on my phone that sounds like a fan and it made a huge difference! There are also relaxation apps that can walk you through a meditation before sleep or play soft music to help you calm down.