Beauty and The Beast of No Sleep (1)

Part One

Have you constantly struggled with getting a deep uninterrupted sleep?

Do you find as you are preparing to snuggle down for the night, your mind starts racing with endless thoughts, worries and other trash you can’t seem to switch off preventing you from sleeping?

Would you like to know how you can halt your busy mind to achieve a good night of quality sleep?

If you answered yes, to any of those questions then you are in the right place. This conversation may be the answer to put your sleep demons to rest. So stay with me till the end and I will share with you my 3 step secret to a better nights sleep. 

Now, don't cheat. If you skip forward, you will miss out on the vital key points listed throughout this article. I discuss what concerned experts and researchers have reported about the importance of protecting your brain. You will learn about some of the key elements involved in improving your immune system and maybe a little bit more. It's quite astounding how many health benefits you can receive with continued regular deep long slumber.

Allow me to express this as bluntly as I can. Scientific studies and statistics are showing there is a direct link between sleep duration, chronic disease and a shortened lifespan.

Yes, that’s a big bold brassy statement and yet we can longer deny the links to poor sleeping habits, loss of memory and other associated diseases. While this is not a scientific piece, it is based on my own health, experiences and research. My mission is to generate greater awareness of the importance of quality sleep.

If you are not sleeping properly then your sensitive brain is in Crisis and that is a Catalyst for you to stop and change your sleeping patterns today! I have found the topic of sleep and information to both vast and fascinating. Continue with me and I will share with you my journey of understanding and ultimate sleep success.

Attaining quality sleep has changed my life for the better. I'm positive there are many of you out there looking for the solution to more sleep. Keep reading to understand how to achieve that wonderful night's sleep you so desire.

I have found Frontiers in Immunology studies and research to be an amazing resource. Learning about the lack of sleep and the flow-on affecting our immune system. The connection between autoimmune and stress-related disorders like Rheumatoid Arthritis blew me away.

Why it is at night time your mind seems to be at its busiest?

When you are tired and weary is when your brain is at it's most vulnerable. These days we have every gadget available to us, reporting fake news, reality shows, 24-hour news broadcasts. 24-hour Netflix and the lists go on and on. We fill out minds non-stop before bed. On retiring instead of feeling relaxed this is when the rubbish ideas, and thoughts of impending doom and chaos surface.

In the typical evening after a challenging day's work or whatever you fill your day with, is when you must be at your most vigilant in protecting your brain. Statistics show the opposite is happening.

According to Harvard Research, it is night time when people are invariably their most active with screen time. All and sundry are at their busiest emotional peaks. It appears a high majority are wanting any form of escapism, bombarding their brain and indulging in media hype. Looking, swiping for the latest news bulletins and updates. Searching for the worst disaster available or hot celebrity gossip to chat about. As quick as lightning sharing across social media with friends or family. The fact is the more you indulge in this practice the less you will sleep.

Sure, at times you can stay up all night partying, and it's your choice and right to do so. Unfortunately, if you continue to do this over extended periods there is a high-end price to pay. Yes, some of you may have lost your job, live alone, bored, fed up with lockdown. I truly understand, how you feel. I too am tucked away in isolation and on my own. If you are trying to fill in the void of being stuck at home, feeling lost, as though there is nothing better to do. Maybe this article will help you to see the benefits of doing something different.

Of course, it's important to know when the lockdown will end, or when a vaccine is released? You may believe you can monitor and block out things as you watch them. That it has no effect on you. That you are emotionally strong and can filter it out.

Filtering out the bad

All the research shows that you cannot filter that out of your brain. If you are constantly checking the news every hour or monitoring your social media feeds, non-stop often you are exposed to fake news headlines, whether you like it or not. This means you are constantly in a state of fear whether you can feel it or not. Your brain can sense it.

If you are having trouble with sleep then change what you are doing. You can overwhelm your mind at night with continuous excitement and chaos preventing it from winding down into a relaxed quiet mind state necessary for your body to achieve a good nights slumber.

In years gone by TV networks shut off at a certain time, there were no 24-hour news broadcasts, media, texting, Social media platforms did not exist. I'm not lamenting back to the good old days. I use history to learn what I can, understand my mistakes, adapt where it works, toss the rest and keep moving forward.

Your brain never sleeps

I have learned over time that indeed it is possible to turn off your mind at night. One extraordinary thing to know is even during times of relaxed deep sleep, your complex brain is not switched off. It never switches off!

While you are busy sleeping your active brain is carefully sorting and processing the typical day's comprehensive information. Increasing garbage fodder for the brain to wade through doesn't help. That plus the sorting it must do of everything else. Is it any wonder your mind becomes overburdened, overwhelmed and you have trouble sleeping?

With continuous overloads and not sufficient rest, your brain will become fatigued. Serious ramifications may begin to show up in your overall health. It might not show up tomorrow, or next week, or next year. It will certainly show up in the long term.

Cause and Effect

For the last 27 years, I have suffered from acute Rheumatoid Arthritis (RA) an autoimmune disease that most commonly affects the joints of the hands, feet, wrists, elbows, knees and ankles. Because RA also can affect organs and body systems, such as the cardiovascular or respiratory systems, it is called a systemic disease. If I was to tick the boxes for (RA) that pretty much describes me. I can certainly be used as a point of reference for lack of sleep and links back to autoimmune diseases.

Were the years of little sleep the cause of this disease?

I believe yes, lack of sleep was a major contributor. Up until September 2019, I was a shockingly lousy sleeper. I was a young extremely fit and healthy 31-year old when it hit. There was a lot of other stress involved and that's a story for another day.

When the brain is in fear or flight mode it responds by releasing high alert hormones, such as cortisol and epinephrine. While these hormones are needed in a crisis, high cortisol can stimulate your appetite and may lead to added kilograms - raising heart disease risk and diabetes 2.

Do you have to know what's going with CoVID-19 all Day?

The simple answer is No you don't. If you must then allocate 3 minutes maximums once a day. Go to your countries government website for any real news and updates that may affect you. Things such as new safety measures, findings, the latest real news & changes to the rules for where you are located, etc.

My advice is to focus and concentrate on the things you can control within your environment. Eat healthy food, exercise, learn a new skill etc. Once you decide to focus on what you can control a mind shift starts and your brain will respond by releasing your good feel hormones serotonin and dopamine.

What about COVID-19 and the pandemic that's hit everyone globally?

We cannot control a worldwide pandemic. We can only control what is within our own space and domain. I'm sure you have heard about the importance of putting on your oxygen mask first before the children. If you do not start to take care of yourself properly then you are no good to anyone. Lack of sleep is intertwined into this lack of oxygen comparison effect. I hope it helps in understanding why controlling your environment is so incredibly important. Let me break this down into three main elements.

We are dealing with three strains of the Corona Virus.

1. There is a physical virus that will make us very ill and has the potential to cause death.
2. Then there is the mental virus, causing feelings of grief and sadness associated with the loss of our freedom, causing, panic, anger, anxiety, worry & stress, etc.
3. Last on my list is the economic virus, causing loss of employment, the closure of many thousands of businesses covering a wide variety of industries and the huge dive in the share market.

Many doctors believe the Corona mental virus is the most dangerous. Don't allow the mental virus to overtake your life. If you do it gains the power and ability to contaminate your brain and overwhelm your entire immune system in a very negative way.

How much sleep is enough?

Many studies show that as we age 7-9 hours sleep is the desired optimum. This amount allows the brain and body to recover enough to be able to complete complex tasks and perform at it's best first thing in the morning. Studies for the younger brain show they require around 9 hours -12 hours.

Everything I have read and researched shows that a well-rested brain over a long period, is important. Sleep helps your body recover and can boost your immune system! Which means a great nights sleep can help to protect from things like heart attacks and loads of other nasties. With enough recuperation, your brain can operate far better. I like to refer to as its zoom power mode. Imagine what you can achieve with zoom powers!

In my next article and podcast, I cover the benefits of resetting your mind's focus. How to kickstart and fire up your MOJO. You can sparkle with energy hormones to take on and handle anything that is thrown at you. Right now let's get back to the topic of sleep.

How do you to turn things around from constant doom and gloom?

I love the game of 'Flip a negative into a positive' Let us look at turning the Corona Virus into a positive for today. I'm not being flippant or denying there aren't many negatives related to CoVID-19. Today, try to concentrate on how to flip it around and find the positive.

Number one positive today is reading this article.

This means you have made the first micro-step towards looking for a solution to getting better sleep. If you have come this far then, I believe you are starting to see a lack of restful slumber as a crisis and catalyst for you to change your current sleep habits.

Have I convinced you yet or are you still sitting on the fence?

Let's dive in a bit deeper. Did you know sleep deprivation can adversely affect a person's decision-making when gambling? Lack of sleep elevates the expectation of gain and makes light of one's losses following risky decisions.

If you put that into perspective it makes perfect sense why casinos are open 24 hours. The longer a player stays and is sleep-deprived the riskier the decisions they will take and the richer casinos become.

It is documented throughout history that prolonged sleep deprivation has been used as an insidious form of torture which attacks the deep biological functions at the very core of a person's mental and physical health. In 2003 sleep deprivation was reported to be used by the CIA. Detainees under their care were kept awake for up to 180 hours? In the same report, some detainees were shown to have experienced disturbing hallucinations.

I’m sure you have watched many movies and cop series using similar methods. Sleep privileges are gone. Desperate for sleep pushes them into signing statements for crimes they may or may not have committed. Even babies use sleep deprivation to get their own way.

How is this relevant to the Corona Mental Virus?

Let’s say you have not slept well in a few days due to worry. Maybe it's something like a new baby. Or like I once was just don't sleep well. This means from all accounts it has the potential to affect things such as:

1. What you choose to do in dealing with the Coronavirus. You may miss washing hands, or not be as careful when handling your shopping. Maybe you forget to pop on your mask when out and touch your face.
2. What you choose not to do related to the Coronavirus guidelines. You wake up cranky. Maybe today you have had enough of being told what to do. Today you decide not to follow social distancing rules.
3. Lack of sleep may affect how your body reacts should you contract the Coronavirus. Maybe your immune system becomes weakened and you open the door to an autoimmune disease similar to mine.

Are you saying everyone who lacks sleep will break the rules?

No, I'm not saying that. I do believe there are certain types of characters that due to lack of sleep do make poor decisions. Some are more fragile than others and it will affect their health. I'm talking about how we think and how our body and mind can respond. There is a direct correlation linking back to our sleeping patterns. This link to both is why it is so important to address the situation.

Anyone that has trouble with a newborn and lack of sleep will remember the fog of their brain during that time. I'm sure many of you woke up with fright with the baby asleep on your chest. I remember wondering that very thing with my babies and being thankful they were okay.

When making any of those choices each has a profound effect on your life and those that surround you. Lack of sleep can and will have an impact on decision making and associated risk evaluation.

Finally, how do you get a great night of sleep?

The first thing to do is to work out your sleep equation. Oh, sums I can hear you sigh. Don’t worry it’s only three simple steps and begins with answering one question.

1. What time do you want to get up?
2. Work back 8 hours and it will give you the time you must start your sleep routine?
3. Now you can begin to create the foundation and unique steps of your personal sleep routine. 

Click here for Part 2 where I will guide you through the creation of your unique good night sleep routine.

Additional reading

Sleep and Disease Risk, Fatigue, Sleep, and Autoimmune and Related Disorders, CIA Sleep Deprivation.