The proponents of Hustle Culture relentlessly impress upon us that we should always be working to achieve our goals no matter the cost. ‘Burning the midnight oil,’ is almost used a badge of honour in conversation, even creating a form of subtle competition between contemporaries to determine who is more tired or who worked the latest hours.
For many of us, this mindset finds its nascence as far back as our school days, when we were taught to sacrifice sleep for studies. As we grew into adulthood, this pattern of denying ourselves rest remained, though the reasons for doing it may have shifted. However, the insinuation that prioritising rest reflects a lack of ambition and laziness should be rejected.
When discussing health and well-being, the conversation is often focused on nutrition and physical activity. In recent years, mental health has also gained significant attention. However, the critical need for rest—particularly sleep—frequently takes a backseat. Many people find themselves in a cycle of short sleep periods, pushing through until their bodies inevitably shut down, leading to what we commonly refer to as burnout.
It is well-known that we need to sleep but why should we prioritise this?
The need for sleep, not just counting the number of hours needed but also the quality, extends beyond the simple desire to not feel fatigued. Sleep is crucial for our physical and mental health, with insufficient sleep affecting many systems within our bodies. Quality sleep is as important as the quality of diet and exercise.
Ever wondered why sometimes you get sick after an extended period of pushing yourself with little to no rest? A contributing factor may be because a lack of sleep can have a negative impact on the immune system, making us more susceptible to infections. Insufficient sleep can also impair alertness, increasing the risk of vehicular and work-related accidents. Even more alarming, poor sleep patterns are positively correlated with increased risk of developing chronic conditions including hypertension, type II diabetes, and heart disease. Many vital processes occur during sleep, including cellular repair and growth, memory consolidation, and mood regulation.
Romanticise Your Life—Including Sleep!
Romanticising our lives helps with finding joy in the little day-to-day things that may seem mundane. This practice encourages us to be present, slow down, and develop a deeper appreciation for our experiences. When we reflect on this, we usually think about having a nice cup of coffee, reading, listening to music or spending time outdoors. In the same spirit we should romanticise sleep by curating the practices that make us want to fall and stay asleep without interruptions.
How can we ensure that we get the best sleep of our lives?
Let's acknowledge that we spend a lot of time- in fact up to 9 hours per day for high traffic users- scrolling on our electronic devices, even up to the point of falling asleep. Exposure to blue light can suppress the production of melatonin, a hormone which helps with regulating our sleep-wake cycle.
As difficult as it may be, the Center for Disease Control (US) recommends putting down electronic devices at least thirty minutes before bedtime and other organisations even suggesting one to two hours. Realistically, since we can be really attached to our devices, the recommended time can seem too drastic, therefore start with shorter times until you can eventually reach the ideal.
Winding down before bedtime is important as it calms the mind and prepares you to sleep. Try doing some light reading, listening to soft music, light stretching or relaxation exercises. Moreover, to allow the body to recognise that you are preparing to sleep, dim the lights and then eventually make the room as dark, cool, quiet and as comfortable as possible when it’s time to sleep.
Are you tempted to indulge in a caffeinated beverage later in the day? It’s wise to pay attention to caffeine intake in the evening, especially for persons who are sensitive to caffeine. This is because caffeine can linger in the body for several hours after consumption, potentially disrupting your ability to fall asleep.
Finally, it is equally important for your body to know when it is time to be awake. Our body’s internal clock is regulated by light exposure so make sure to get at least 30 minutes of natural light early in the day.
The takeaway?
Don’t feel guilty for prioritising sleep every day. As an adult, aim for an average of at least 7-9 hours of sleep. Sleep is a vital part of your overall health and well-being. Try to be consistent with your sleep-wake cycle and be sure to establish a good bedtime routine so you can sleep well and have sweet dreams!
