The Centers for Disease Control and Prevention recommend that adults get seven or more hours of sleep a night, but sacrificing a good night’s rest is something many do. Whether it’s working long hours, staying up too late binging TV, or having a busy social life, many don’t get enough sleep. Lack of sleep can negatively affect several aspects of life, including serious health issues. Not getting enough sleep is linked to a higher risk of depression, bad eating habits, type 2 diabetes, certain cancers, heart disease, obesity and more, according to John Hopkins Medicine. However, focusing on self-care and getting quality sleep can help prevent health concerns and make a positive impact on your overall well-being. Best Life spoke with people who changed their habits and slept eight hours every night for a month or longer. Here’s what happened.
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More Present and Connected
ShutterstockDue to health and weight issues Gary R. May, Emmy Award Winning Director, Producer/Production Supervisor, wasn’t getting enough sleep. “I wasn't heavy but I was overweight by 30 lbs,” he explains. After changing his diet, starting a fitness routine and losing 21 pounds, the director/producer decided it was time to focus on his sleeping habits as well. As a result, he’s more “attuned” to his personal life. “I'm more connected to my wife and my family.,” he says. “I have so much new energy in the mornings. I scare people sometimes, in a good way!”
Increased Energy
ShutterstockAfter spending too many late nights working and focusing on his family, Jean Christophe Gabler, Publisher & Founder of YOGI TIMES, realized he wasn’t taking care of himself, which was causing problems at home and his business.
“I realized that I had no energy left at all, and it was hurting how well I did at work and how well I got along with my family,” he explains. “One night, when I was really cranky, I thought about how little rest I was getting and how it was making me feel. I knew I had to make a change when I felt the effects of being tired on my body and mind during a yoga class.”
Gabler knew it was time for a change and prioritized rest. “After just a few nights of better sleep, I could tell a change in how much energy I had,” he said. “I was able to focus better during the day and handle tasks that used to be too hard with ease.”
Broke Bad Habits
iStockUnhealthy habits are hard to overcome and for Gabler he had to let go of turning to his computer at night to relax.
“It was hard to find something relaxing to do during that time, like reading or doing yoga poses like child's pose or forward bends,” he says. “Even though it felt weird at first, sticking with it helped me build a pattern that my body started to understand as a sign to rest. Changing how I thought about sleep so that it became a goal instead of something I could put off was another challenge, but it made all the difference.”
Improved Mental Clarity
ShutterstockTo get ahead at work, Wesley Littlefield, Marketing Manager at Anglers skipped sleep to stay up late and to get an edge on the competition, but after a while he felt off. “It felt like sleep could always wait until I was dragging myself through the days,” he says. After making mistakes at work and forgetting parts of conservations due to lack of sleep, Littlefield realized he was “running on fumes” and made changes in his schedule to make room for a full night’s sleep.
“Having eight hours of sleep really is important for me right now,” he shares. “After making sleep a priority, I felt more on top of my game. My problem-solving improved, and I started noticing new angles and ideas I’d missed before. I also had more energy for the things I love outside of work, like spending time outdoors or going fishing which gave me even more motivation to keep a good sleep schedule.”
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Changed Mindset
ShutterstockWhile getting eight hours of sleep now is a priority, it wasn’t something embedded in Littlefield’s routine, so he had completely changed his outlook. “My toughest hurdle was convincing myself that putting away work at night wouldn’t lead to falling behind,” he explains. “I had to work on my mindset to see sleep as an investment in my success, not a setback. Also, adapting my evening routine to wind down was a challenge, but it’s been well worth it.”
Boosted Creativity
iStockAs an author and ghostwriter, it’s important to maintain focus and creativity, but Dr. Marcia Layton Turner, a prolific writer, was not “firing on all cylinders,” because she only slept a few hours a night. “Since the work I do is cerebral, I need my brain to be fully functional in order to do my best work,” she says. “That requires sleep.”
To help regain clarity, Dr. Turner tried several things such as drinking more water and going gluten-free but it was sleep that made the most notable difference.
“I stopped pulling all-nighters and made sure that I was getting at least eight hours of sleep,” she explains. “However, I found that 9 hours was my personal sweet spot. I have more energy, am more clear-headed and recognize patterns more quickly when my brain is rested and engaged.”
Want to Get More Sleep?
insta_photos / ShutterstockSleep restores energy, regulates hormones, and nourishes our body in so many ways. Getting a good night’s rest doesn’t just make you feel good–it’s vital for your health. If you want to start getting eight hours of sleep, here’s a few tips.
-Develop a calming routine, like reading or meditating, that signals it’s time to sleep. “I usually like to read old comic books like Marvel,” Littlefield shares.
-Get comfortable. Soft lighting, soft pillows, and maybe even a little lavender oil can make your bedroom feel more like home, says Gabler.
-Watch your caffeine intake. “I cut back on my afternoon coffee, which surprisingly made falling asleep easier,” says Littlefield. “After 4 pm, it is a golden rule for me to not have any caffeine and it really did work!”
