by
Pam Killeen
July 12, 2024
In today’s fast-paced world, some people downplay the importance of sleep, even embracing the dangerous mantra, “sleep is for the weak.” However, I firmly believe that “healthy sleep will make us strong.” Unfortunately, sleep is not a priority for many people today, leading to poor sleep habits that deplete their sleep “bank account” and rob them of healthy energy and sharp cognition.
The Power of High-Quality Sleep
Many people don’t realize what they’re missing until they experience high-quality sleep. Once they do, they often become more motivated to improve their sleep habits. The goal should be to achieve 7-9 hours of high-quality sleep each night. Improving your sleep can take time and effort, but the benefits are well worth it. Here are some simple yet effective strategies to help you start the process:
- Create a Sleep Diary: Track behaviors, foods, and supplements that either help or hinder sleep. This can provide valuable insights into what affects your sleep quality.
- Use Blue Light Blockers: Wearing blue light blockers in the evening can signal important hormones and neurotransmitters to prepare for sleep.
- Sunrise and Sunset: Watching the sunrise each morning signals your body to wake up, while watching the sunset cues your body to prepare for bed.
- Exercise Wisely: While exercise is beneficial, avoid stimulating activities in the evening as they can interfere with sleep.
Balancing Social Life and Sleep
Balancing social life with healthy sleep is crucial. Late-night socializing can leave you too wired to sleep, but connecting with friends has tremendous therapeutic value. It’s essential to find a balance between nurturing social connections and maintaining healthy sleep patterns.
Establishing a Healthy Sleep Routine
To improve your sleep routine, set a goal to wind down at 9 PM and spend an hour away from screens, perhaps reading or journaling while wearing blue light blockers. Aim to go to bed by 10 PM and wake up at the same time every day, ideally around 6 or 7 AM. For those whose nervous systems are too wired to adopt a healthy sleep routine, don’t despair.
Throughout my 20s and 30s, I suffered from debilitating insomnia, often going days, weeks, or even months with little to no sleep. Many nights, I lay awake for hours, unable to rest, turning into a walking zombie during those years. Desperate for solutions, I visited a sleep clinic but found no answers. I tried adopting a healthy sleep schedule, but nothing seemed to work. At the time, I suspected that mold exposure in my early 20s contributed to my insomnia, but information on reversing the damage from mold exposure was scarce.
Thankfully, we now know much more about toxic mold, its adverse health effects, and how to detoxify colonized mold from the body. While there are several factors behind sleep disorders, mold exposure could be something to consider if you’ve struggled with short- or long-term chronic sleep issues.
The sleep strategies mentioned above can be game changers for many of you. However, if you’ve tried everything to improve your sleep and are still struggling, consider joining my membership community, the Sleep Better Forum. In the forum, I share more in-depth information and tips to help you achieve restful sleep.
The Importance of Sleep Quality
Focusing on sleep quality is particularly important. Sleep trackers, though still a new technology, can give a general idea of sleep quality. They provide insights into sleep patterns, helping identify issues such as insufficient deep or slow-wave sleep (SWS) or rapid eye movement (REM) sleep, which are crucial for healing and restoration.
I’ve often suspected some of my clients weren’t sleeping properly. When asked, some admit their sleep is terrible, resulting in tiredness, grogginess, moodiness, and cognitive problems. Others believe they’re sleeping fine but still wake up groggy and unrefreshed. This suggests they may not reach deep sleep or REM sleep, missing out on the necessary healing stages of sleep.
Measuring Sleep Success
While sleeping 7-9 hours per night is important, obtaining a sufficient percentage of deep or REM sleep is crucial. Without a sleep tracker, it’s challenging to know how much deep, and REM sleep you’re getting. However, if you wake up feeling refreshed, motivated, and cognitively sharp, it’s a good indicator that you’ve slept well.
Conclusion
Debunking the myth that “sleep is for the weak” is vital. Prioritizing both sleep quality and quantity leads to better health, improved cognitive function, and overall well-being. By adopting good sleep habits, journaling, and using tools like sleep trackers, you can work towards restorative and rejuvenating sleep. Remember, healthy sleep is not a luxury but a necessity for a strong and vibrant life.
Pam Killeen is a health coach, author, and advocate for circadian health, with over three decades of experience in the wellness field. Her career has evolved from focusing on nutrition and natural health strategies to integrating the critical principles of circadian biology into her online practice.
She is the author of three books—The Great Bird Flu Hoax (co-authored with Dr. Joseph Mercola); Addiction: The Hidden Epidemic; and Survival of the Unfittest—which highlight her deep interest in nutrition. Reflecting on her work, she wishes she had included information about circadian practices in her writing and consultations but believes it’s never too late to start. Her website is www.pamkilleen.com.