Sleep School: How the AM affects the PM

Finding it difficult to fall asleep easily?

Waking up overnight?

Snoring like a train?

Dragging yourself from bed to the coffee machine? And make that a double shot!

These are telltale signs of sleep issues caused by an imbalance in diet and routine, but most people have normalised them. We all know sleep is important, mostly because it’s hard to function without enough of it, and it shows on our faces and in our moods. Sleep isn’t just about rest; it is the time for the body to engage in cellular repair, detoxification of all the major organs (such as the liver and brain), clearing of toxins from the lymphatic system, and processing all the experiences and thoughts of the day (sometimes as dreams!). Sleep is when we convert our investments into rewards; the nett energy from the diet and lifestyle of today becomes the amount of potential energy we wake up with tomorrow. This is why what we do during the day affects the quality of how we sleep at night.

But did you know that there are some common sleep myths that make us miss the essence of good sleep?

Myth 1: Everyone needs 8 hours

Sleep needs are unique, depending on your age, level of health, local climate, occupation, level of physical exertion, time of month (for menstruating women), and constitution. For example, young children, especially under 16, typically need about 10 hours of sleep at night. People who live in cold climates often need a couple of hours of additional sleep, especially in the coldest months of the year. When we are unwell or recovering from intense exercise like a marathon, we automatically spend more time in bed. Women who are pregnant or menstruating feel a natural inclination to sleep more too, because hormonal fluctuations means their bodies are working harder than usual. Conversely, as we age into our 40s and beyond, we may find that we need less sleep because the formal growth period for the physical body is over and our metabolic needs begin to reduce. In warmer, more tropical environments, we need less rest for the same reason - the metabolic activity needed to maintain our basal body temperature is lower. People with a vata constitution tend to be lighter and more active, so they need slightly more sleep (even though they often are the light sleepers), and those with a heavier and more sedentary kapha constitutions need a little less (thought they love sleep the most!). Ayurveda is a wonderful tool for reflecting on our natural tendencies and finding balance in life. In a relatively sedentary office job with an hour or so of exercise a day, most adults over 40 need about 6-8 hours of sleep. Sleeping in can be as detrimental as not sleeping enough!

Myth 2: It’s the number of hours, not the time

Most people will say they sleep well because they are clocking enough hours, whether it’s going to bed at 9pm or 12am. Does it matter? Actually, it does - so says our circadian rhythm. We are part of nature and evolved outside in the alternating lights of the sun and the moon. From a western science perspective, we know that our natural body clock is attuned to sunlight. As a result, we follow a rhythm of waking, eating, working, playing and sleeping that is aligned with the sun, like all of nature. According to Ayurveda, the solar and lunar energies of our environment are also present within us, and work to balance our digestion, nervous system, hormones and even our impulses. The sun activates the fire element in the mind and body, which is connected to pitta dosha, so staying up late on screens and devices (likened to artificial sunlight) contributes to acidity, inflammation, an overactive mind and stress-related conditions. The solar energy is more masculine, and stimulates the sympathetic nervous system, increasing our blood sugar, heart rate and exertion. The moon increases the water element connected to kapha dosa, so oversleeping makes us feel heavy, lethargic, and slows down metabolism and mental alertness. The lunar energy is cooling and calm, supporting the parasympathetic nervous system which quietens the mind and body, slowing things down. Finding the right individual balance between waking and sleeping hours is key to mental and physical health.

Myth 3: Nighttime is me time

Many people stay up late to enjoy ‘me time’ - catching up on social media, watching Netflix, finishing work or assignments, or going out for exercise (hello pickle ball!) and entertainment. We spend most of the daylight engaged in work and chores, and everyone needs some down time. But most of what we call ‘me time’ is more stimulation after a busy day, and this is not aligned with our evolution. Digestion extends beyond just food and drink; we need time to ‘digest’ thoughts and experiences each day in order to turn them into knowledge, understanding and wisdom. Without the downtime and mental space to do this with a quiet evening, bedtime can feel challenging because the mind hasn’t had the opportunity to process - so we lie in bed, thinking, wondering, worrying…and not sleeping. This is a common cause of insomnia, restless leg syndrome, teeth grinding, frequent night waking and light sleep with many dreams. It is important to plan regular social and entertainment time, but we need daily down time in the lunar hours to relax and quiten down, for sleep to give us the restoration we need.