Why is Sleep so Critical?
Sleep is the most powerful form of medicine we have and the first thing to fall apart when our lives are out of balance.
The most common question any mental- or physical-health provider will ask you is about your sleep. It is the universal diagnostic.
Some people pride themselves on “only needing five hours a night,” or shrug, “I’m not a good sleeper,” and accept that truth.
But here is the real truth: sleep is our greatest ally.
When we sleep, our parasympathetic nervous system takes over. Our sympathetic nervous system-the part that prepares our body for safety and “fight-or-flight”- is often over-activated. It’s what triggers the release of cortisol and keeps us on alert.
The parasympathetic nervous system is what I call our “lifeboat.” It allows us to “rest and digest.” It’s how our bodies heal from stress and combat the ongoing strain of an always-vigilant sympathetic system.
When stress is chronic, the sympathetic nervous system never turns off. Heart rates stay elevated. The body can’t settle. This constant activation is often at the core of anxiety, perseveration, and sleep disturbance.
So what do we do?
How do we activate our parasympathetic nervous system when we live in a world of social media, complexity, confusion, and ever-present fears?
First—scan your life.
Your work, your relationships. Is someone or something requiring too much of your energy?
Is there a person who drains you or feels unsafe?
Does your job feel toxic?
Take stock of what nourishes you and what takes from you. Reduce exposure to what depletes you, and increase time with what sustains you.
Second—slow down.
We often move so quickly that we can’t notice what helps and what harms.
Instead of getting lost in the singular issue itself, step back. Is it really just this one thing- or are you hyper-vigilant to everything?
Are you reactive and irritable across the board? If so, that’s the cue your nervous system is dysregulated. In other words: “It’s me, not you.”- thank you Taylor.
Third—regulate.
A friend recently introduced me to Yoga Nidra Meditation and NSDR (Non-Sleep Deep Rest). I’ve never felt such immediate relief from any meditation practice.
It may be the structure of the practice, or simply that I’ve committed to it- but it works.
It works in the middle of the night, and it works during the day. Here’s the practice I love: Ally Boothroyd’s Yoga Nidra.
If meditation has never stuck for you, then regulate by changing what you’re doing.
Go outside. It’s the number one way to shift your mindset. Walk, breathe, wander, put your phone away. We ask so much of our minds and bodies- give them the chance to recover.
Sleep is our canary in the coal mine. It’s not the sleep itself that always needs to be healed, but what drives the disruption.
If we aren’t sleeping, there is usually an underlying stressor. But when we restore sleep- even gradually-we reduce stress and worry, and open the door to healing.
Any other sleep tips? I’d love to hear them!
-Dr. D
Get to KnowDr. Danielle Shelov
Dr. Shelov's therapeutic approach emphasizes understanding individuals within the context of their families, childhood experiences, relationships, and larger systems as crucial to psychological treatment.
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