Sleep Well - Even Through Covid-19 (7 min read)

Learn how to recharge your body as frequently as you do your phone - through sleep.

Do I really need to sleep? We’ve heard it 1000x. “Sleep is overrated”, “I don’t have time to sleep”, “I work better at night”, “I can’t sleep anyway”. At work we have coined phrases like “time is money”, “you snooze you lose”, and we even go as far as celebrating lack of sleep with statements of “I pulled an all nighter”, “I am too busy (and important) to sleep”, “I’m so committed I don’t have time to sleep”. Office cultures have often awarded the first one in and the last one out - a perceived role model to exemplify hard worker, and sending emails at 3am is viewed as some sort of victory or stamina lap. Over time we have sent out the message that sleep is not a valuable or necessary use of our time.

The tide has turned, and even more so now with Covid-19. If you do not believe sleep has power and you down play it, now is your time to discover more. We have secrets to share.

Scientifically we have known this for a long time, and now finally socially and in work cultures we are catching up - our views have shifted and we are learning to realize that quality and sustained sleep plays a significant role in reducing health risk and improves immune system functioning. Sleep impacts weight loss and gain, and even influences the appearance of wrinkles (there truly is something to beauty sleep!), not to mention playing a vital role in memory, attention, focus and concentration which is very important for optimizing performance and making meaningful connections.

However, we know that insomnia affects an average of 10% of the population, yet the majority of people find plenty of things keep them awake at night, resulting in feeling tired and distracted during waking hours.

Our work at Birch Cove shows that on average 75% of people lack energy and don’t feel alert during the day.

Sleep patterns shift through life too and different circumstances can disturb sleep. There could be short to mid-term life circumstances such as a new baby, a bereavement, a new puppy, or the more regular interruptions every night such as the neighbor who works the late shift, the party, restaurant or bar near your home (although currently not so with the COVID-19 situation), or fire trucks, police, or car alarms at 3am, or perhaps even the overnight garbage truck noises. Not to mention the other stressors such as a virus pandemic that threatens your finances, livelihood and health of yourself and loved ones which prevents your mind from shutting off. Regardless of the culprit, improving quality sleep is of utmost importance. Whether you are struggling to sleep, or you are part of the lucky few that sleeps soundly through the night, there is still curiosity about whether you can improve on your sleep and how you can do that.

Here is your sleep guide to help you fall asleep faster, sleep through the night, and wake up feeling rested.

1.     How much sleep do I really need?

The societal gold standard of 8 hours is not actually a one size fits all number. While the average U.S. woman has a shoe size of an 8.5-9, and men 10.5, this is only an average, we are all unique and our shoe sizes vary. The same applies for sleep! Some individuals are short sleepers, requiring a shorter amount of time to be fully rested, while others need more. Much of this is dependent on how quickly we cycle through the different stages of sleep. And to debunk yet another misperception, we require less sleep the older we get. When we are young, we are working hard and feeling sleepy and never seem to have enough time to sleep, yet when we retire and have extra time to rest, our bodies wake us up at 3am. This is the terrible joke that the universe seems to play on us! However, if you think of it logically, sleep is designed for repair, rejuvenation and growth – as we age, our cells are changing at a much slower pace, and we are not hitting growth spurts in our 50’s the same way we were in our early adolescence – think of how much sleep a newborn needs vs. a 6 month old vs. a 2 year old vs. an 8 year old, etc.

2.     What is my ideal sleep window?

Sleep experts want you to become an efficient sleeper meaning that you should be sleeping for the majority of the time that you are in bed. The is a difference between what your mind can perceive and what your body needs when it comes to sleep. To determine your ideal sleep window and put yourself into a renewed sleep training this is what you need to do:

First determine how much sleep you are cumulatively getting on average in a 24-hour period (not time in bed, but actual time sleeping including naps throughout the day). As an example, let’s say you sleep for 5 hours on and off at night and nap for 1 hour during the day, that is total of 6 hours. Next, determine the earliest time you have to wake up during the week. Let’s say twice a week you wake up at 6am to exercise before your day begins. With this information, we set your wake up time for 6am and work backwards 6 hours. Your new sleep window is now 12midnight to 6am.

For 7 days, keep this schedule. If you do not fall sleep until 4am, you still wake up at 6am and do not go to bed the next evening until 12 midnight. You are training your body when it gets to sleep. After 7 days, if you are falling asleep within 10-15 minutes, sleeping straight through the night minus a possible quick wake up, and waking up the next day feeling perfectly rested and alert all day, then you have your ideal window. If instead, you still feel sleepy, then after 7 days, you add 15 minutes to your sleep window. You would adjust your bedtime by bringing it forward by 15 minutes (i.e 11:45pm to 6am). Do not change your wake time – that always stays the same. After 7 days, repeat and continue until you get to the point where you are falling asleep within 10-15 minutes, sleeping straight through the night, and waking up feeling rested all day.

3. Is a consistent sleep schedule/routine necessary?

One of the most important things we can do to improve our sleep is to have a consistent sleep and wake time seven days a week. If you go to sleep one night past your bedtime, it is very important to still wake up the next day at your regular wake up time, and although you will feel sleepier throughout the day, it is important to stay awake until your normal bedtime. Consistency is the key! Do not extend your time in bed. If you have a night where you did not sleep well, do not go to bed earlier the next night trying to catch up on sleep. When you try to force yourself to spend more time in bed than your body needs, you will wake up more often and get less quality, sustained sleep.

We have more sleep insights we would love to share with you. Enter your email to receive Birch Cove updates and we’ll send you the complete “sleep well” guide.

4.    I have had insomnia for years, am I a lost cause?

5. I used to be able to sleep, but now with Covid-19, my sleep routine has been affected, what can I do?Are naps a good thing or a bad thing?

6. My children don’t seem to be sleeping as well at the moment, how can I help them establish a routine again?

7. Are naps a good thing or a bad thing?

8. What is the ideal sleep environment?

9.    Why can’t I read, watch TV, snack or check my phone in bed?

10.   Does a wind down routine really help?

11.    How do I shut my brain off?

12.  How does light affect my sleep?

13.  What should I do if I’m lying in bed wide awake?

14.  Is a bedtime snack a good idea?

15.  Does smoking, drinking, or eating food later in the evening really make a difference to my sleep?

16. When is the ideal time to exercise so that it doesn’t interrupt my sleep?

If you are interested in learning more, would like to book a custom webinar session delivered by Dr. Melissa Milanak for your organization on how to optimize sleep and reduce anxiety, or you would like to learn more about our personalized individual sleep coaching program please contact us. 

Birch Cove is not a medical or therapy based business, we do not offer guarantees of any kind. We are not responsible for the well-being of businesses or individuals that read, watch, or hear our content, or take part in sessions, or use our services or the services we highlight. Birch Cove and our Collective members are not responsible for the physical and mental health and well-being of individuals we interact with directly or indirectly. We work to share best practices that inspire healthy living and revitalize a quality of life. If you personally are feeling unwell seek professional medical advice, and follow the CDC guidelines as appropriate.