Fall Back Or Spring Forward
Stop ruining my sleep!
Dear Dad,
I think of Al Wolski, one of my high school school football coaches, probably every weekend.
One hot day in August at the end of a double session Coach Wolski spoke to the team before we broke for the day. Summer training camp was winding down and we had our final pre-season scrimmage the next day. The scrimmage didn’t start until the afternoon, which meant instead of an early morning practice like the previous two weeks, we had the morning off.
Coach Wolski told a bunch of high school boys. “Even though we have nothing scheduled in the morning, make sure you wake up at the same time that you have been. To play your best in the scrimmage it’s best for your body to stick with the same routine.”
I was always one to listen to coaches and teachers but I remember thinking that was about the dumbest advice I’d ever heard. When I was in 10th grade, given the opportunity to “sleep-in” I would use every last minute. Fast forward 16 years and I’m ready to correct the record. Coach Wolski was right.
It does not appear to be a coincidence that for a significant portion of my life I struggled with sleep—some nights in high school, college, and during my mid 20’s laying in bed for 3+ hours before falling asleep. There are certainly variations in anyones’ schedule that are unavoidable, however, many sleep woes are likely due to inconsistent sleeping patterns. When you play yo-yo with your sleep and wake schedule your body doesn’t know what to prepare for. Is it time to power down toward sleep or do I gotta stay up for another 4 hours? (And if so I better get a late night snack). As a consequence quality sleep is elusive.
As an adult, I have experienced the joy of stringing together continuous days of quality sleep. Like many good things in life it takes a little discipline. I forcefully protect my sleep schedule with a very consistent power down routine. (1) Any work that engages my mental creativity has to be cutoff by 8:30 p.m.—a minute later and I know that I’m flirting with a night of tossing and turning. (2) In bed between 9 and 9:15, with time to read until I feel confident that I will fall asleep within five minutes of shutting off my reading light. (Importantly, I recently learned that I can’t worry about finishing chapters because I don’t want to engage the planning centers of the brain. If I feel sleepy with 3/4 of a page to go…then what a great spot to pick up tomorrow). (3) The morning begins with the same waking time. (4) Importantly, thanks to Al Wolski, the same routine is implemented on the weekends—knowing that the trade off, which sometimes must be taken, will be poor sleep for days to come.
Sleep is so important to overall health that it is worth protecting your sleep schedule. When you sleep your body rejuvenates, repairs, and rests from daily stress. Studies clearly show that people will eat fewer calories in the days after sleeping well and will be more emotionally stable…the two are related. If you want to change your life change the way you go to sleep.
All to say that Day Lights Savings is tough. Talk about throwing a wrench in the routine.
With Love,
JSR
