When it comes to taking care of ourselves, there are many factors to consider. In this column, we have examined aspects of self-care from exercise to digestion to self-massage. But sleep does more for our well-being than almost anything else in our lives, and it deserves some attention, too.
Sleep is extremely important to our overall health. Many important physiological processes that heal and balance the body take place while we sleep. A 2013 study involving mice showed that waste removal in the brain increases during sleep, which may indicate that sleep is an important part of protecting our brains from toxins and diseases such as Alzheimer’s disease.1
Science has also shown that while we sleep, the brain filters through the information we took in during the day and strengthens the connections for important information while letting go of what is unnecessary. During sleep, the heart rate slows, respiration slows, and blood pressure drops. This slowdown takes pressure off the body, allowing it to rejuvenate.
Getting enough sleep helps the body maintain proper weight (the weight-regulating hormones leptin and ghrelin are disrupted when we do not sleep well). Other hormonal processes that affect our bodies take place while we are sleeping. Even after we become adults, our body produces growth hormones to repair any damage in our body from the stress of daily life. Without proper sleep, our body does not reap the benefits of this process.
Getting enough sleep also positively affects our relationships and mental state. People who are tired all the time are more prone to depression and irritability. I know you do not need a scientific explanation to understand this. When we get enough quality sleep, we feel better and this reflects on the rest of our lives.
As massage therapists and bodyworkers, sleep is incredibly important to our work. Our bodies are our tools. Without proper sleep, we cannot offer clients our best work, and we attempt to deliver healing energy that we do not even have for ourselves.
The Sleep Equation
Not everyone needs the same amount of sleep, but for most people, between 6½–8 hours of sleep per night is needed to keep us in optimal health. There are many obstacles that can come between us and a good night’s sleep. Caring for dependents and work schedules can interfere with our sleep patterns, but the most common reason for disturbed sleep is an unsettled mind.
When we are worried and stressed, when our mind becomes too focused on certain issues, it can keep us up at night. We can get into a stress response about something in our lives and then the body and mind will not let go of the problem long enough to let us rest. This is problematic, as sleep is the time that our mind and body rejuvenates. You may have experienced a time when you went to sleep with a challenge on your mind, and when you woke up the solution occurred to you. Without this kind of rest, we can become very unhealthy in mind and body.
So what can we do to support our sleep? The first thing is to get on a regular schedule. The body has an internal clock and thrives when we do routine things (eating, sleeping, working) at about the same time each day. Going to bed early enough that we enter deep sleep before midnight is also extremely beneficial, so get in bed by 10:30 p.m. at the latest.
Physical exercise during the day is a great way to support sleep. Just make sure your body has enough time to wind down before bed. Refrain from, or limit, caffeine and try not to go to bed either very hungry or very full. Create a ritual before bed that helps you wind down—maybe a shower or some stretching. Try to avoid too much contact with technology right before going to sleep.
If racing thoughts are what keep you up at night, leave a notebook beside your bed. If you begin to notice you can’t let go of a particular thought, write it down. Tell your mind, “Thank you. I’ve taken note of that. I will pick it up again in the morning. For now, it is time to rest.” Be kind, yet firm, with your mind.
If we spend eight hours a night sleeping, it means we spend one-third of our life asleep. The quality of our sleep inevitably impacts the rest of our lives. If you struggle with insomnia, or do not feel you wake up refreshed, take some time to investigate the circumstances surrounding your sleep. Reach out for support from a loved one or health professional.
We live in a world that is filled with distractions, things that can interfere with our ability to rest and rejuvenate. The life-changing benefits of good sleep are incredibly important to our personal health and our ability to excel in our field. May you always sleep well.
Note
1. National Institutes of Health, “Brain May Flush Out Toxins During Sleep,” accessed February 2017, www.nih.gov/news-events/news-releases/brain-may-flush-out-toxins-during-sleep.
Jennie Hastings is a board-certified massage therapist, writer, and teacher. She is the creator of The Blossom Method and author of The Inspired Massage Therapist (Massage Blossom Books, 2012). She wants to be your friend on Facebook. Sign up for her monthly newsletter, and check out her blog at www.massageblossom.com.