“MY SLEEP WISH LIST” nobody should ever have to make. Colleges have become burnout zones where we teach the worst habits of a culture fueled by burnout and sleep deprivation. Students learn an unforgiving definition of success, where going without sleep is considered a badge of honor. It’s why we launched the HuffPost Sleep Revolution College Tour at more than 300 colleges across the country, drawing on the latest science to raise awareness and spark a national conversation about the importance of sleep and the dangers of sleep deprivation. It’s had an incredible response. WL: What part does technology have to play in the sleep crisis? Has sleep changed drastically since smartphones came along? AH Technology is absolutely one of the main reasons our relationship to sleep has become so compromised. Technology has allowed a growing number of us to carry our work with us — in our pockets and purses in the form of our phones — wherever we go. Our houses, our bedrooms and even our beds are littered with beeping, vibrating, flashing screens. Even when we’re not actually connecting digitally, we’re in a constant state of heightened anticipation. And always being in this state doesn’t exactly put us in the right frame of mind to wind down when it’s time to sleep. Though we don’t give much thought to how we put ourselves to bed, we have little resting places and refueling shrines all over our houses, like little doll beds, where our technology can recharge, even if we can’t. WL: What can those of us, myself included, do to prioritize sleep when we have such an attachment to our devices and fear of being unplugged? AH My advice is to create a healthy transition to sleep that begins before you even step into your bedroom, and have a specific time at night when you regularly turn off your devices. I treat my own transition to sleep as a sacrosanct ritual. First, I turn off all my electronic devices and gently escort them out of my bedroom. Then, I take a hot bath with epsom salts and a candle flickering nearby — a bath
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that I prolong if I’m feeling anxious or worried about something. I don’t sleep in my workout clothes as I used to (think of the mixed message that sends to our brains) but have pajamas, nightdresses, even T-shirts dedicated to sleep. Sometimes I have a cup of chamomile or lavender tea if I want something warm and comforting before going to bed. This attachment and fear are real – I speak from experience – but I’m also living proof that when we change our minds, we can change our habits. WL: Any tips you recommend for those who have trouble falling asleep? What do you do when you have trouble falling asleep? AH I’ve found meditation to be a great remedy. Instead of stressing out about how I’m staying awake and fearing I’ll be tired the next day, I prop a few extra pillows under me and reframe what’s happening as a great opportunity to practice my meditation. If it’s in the middle of the night, I remind myself that that’s precisely when many avid meditation practitioners, like the Dalai Lama, wake up to get in two or three hours of meditation; this both takes the stress out of my wakefulness and adds an extra layer of gratitude to my practice, just by reframing it from a problem to a blessing that allows me to go deeper without a deadline or any distractions, I find that I both have some of my deepest meditation experiences and, inevitably, drift off to sleep at some point. And if you don’t meditate, there are many great guided meditation recordings, as well as some soothing music and other relaxing audio guides. WL: How has your life changed since you changed your sleeping habits? AH My life has improved in pretty much every way. These days, 95 percent of the time I get eight hours of sleep a night. Now, instead of waking up to the sense that I have to trudge through activities, I wake up feeling joyful about the day’s possibilities. And I’m also better able to recognize red flags and rebound from setbacks. It’s like being dialed into a different channel that has less static.
| J U N E | washingtonlife.com
Excerpted from “The Sleep Revolution”
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t’s not enough to simply know that sleep has the potential to transform our lives. All that knowledge has to be put into action.The early stages of the sleep revolution we’re in have brought us a large array of things to help us do just that. But there’s always room for more. So here are a few items on my wish list. Some are serious, some are whimsical, some are personal, some involve public policy, some are utopian, and some are completely within our reach. The saying “I’ll sleep when I’m dead” is unceremoniously tossed into the dustbin of history. The day arrives when nap mats are as plentiful as the yoga mats we see poking out of people’s bags as they go to and from work. People are listing their healthy sleep habits as an item on their resumes and LinkedIn pages. A congressional sleep committee is formed to set the agenda for sleep as the publichealth issue that the CDC says it is. Our elected leaders lead on sleep by example, starting with political candidates — at all levels — making sleep health a part of their platform. Political candidates begin using their opponents’ macho lack-of-sleep braggadocio in political ads. A public-awareness campaign for drowsy driving comparable to the one against drunk driving is launched. Education about the dangers of drowsy driving is added to the warnings against drunk driving in driver’s education classes. A test for drowsiness is developed —similar to the Breathalyzer — so that drowsy driving can be measured and regulated. A wearable fitness tracker comes on the market that alerts us when we’re too tired to drive and then automatically summons an Uber for us. Health insurers offer discounts in premiums for healthy sleep habits. Congress passes stricter laws to better enforce regulations so that long-haul truckers can get adequate sleep.
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