Sleep hygiene a significant contributor to performance behaviors. Achieving optimal hygiene requires effort and perseverance. To illustrate how one might achieve sleep below are three stories about three different characters struggling with sleep: C. Want, C. Fear, and C. Loathe.
“I want to sleep more.”
C. Want follows trends. Routines include variations of:
- caffeine to wake or to keep aroused,
- sugar for quick surges of energy,
- social media avenues to distract feelings, and
- typically saying ‘yes’ to everything.
The body works naturally by following a biological clock that organizes by daylight patterns. Want an energetic rhythm. Set up necessary sleep hygiene for daytime napping and body-inspired bedtime cues.
“I fear over-sleeping.”
C. Fear delays going to bed. Routines include variations of:
- denying fatigue during evening hours,
- working more after dinner,
- laying in bed with the laptop or smartphone, and
- falls asleep on the couch.
Harvard Health reports dreaming improves memory. To dream the body needs to enter non-REM sleep. Fear memory-loss conditions including dementia and Alzheimers. Commit to a set 45 minute wind-down appointment each evening, then go to bed.
“I loath sleeping.”
C. Loath focuses on external rewards. Routine variations include:
- ‘me’ verses ‘we’ goals,
- financially driven,
- excitable and insatiable behaviors, and
Journal of Neuroscience reports the brain naturally regenerates new cells when sleeping. Loath costly medical bills. Approximately 7.5 hours of sleep is the average ‘sweet-spot’ for bodily organs to function in prevention of future disease.