• Lindsay Pemble, NP, RYT

You're Not Badass If You're Sleep Deprived.

Your not badass if your sleep deprived. Do you feel guilty if you sleep? Do you have FOMO when your sleeping and re-energizing? “I’ll sleep when I’m dead” “No rest for the wicked”, have you said this? It’s not badassery….. its dumbassery….. IMO. In healthcare there seems to be bragging rights to whom has the least amount of sleep. Well I am here to tell you... you're not cool or badass because you are sleep deprived, you're actually dangerous to the care of others. We know that with sleep deprivation healthcare providers are more at risk to make medical errors and more likely to miss early-signs of a crashing patient. You are simply not alert and firing at all neurons. Oh you just guzzled 4-6 cups of coffee? How do you feel now? Awake but jittery? Ya, thats your autonomic nervous system freaking out, stressing….causing inflammation in your body. Again, not healthy. You know what is better? SLEEP ! A good ole’ nap! So get some shut-eye! Everyone is different, some people feel energized after a good 6 hours, others need 8. A good spot to start assessing what you need, is to actually get those hours consistently each night! If ya want to get all sciencey most healthy adults (if you completely stressed out I would argue your “healthy”) need 7-9 hours PER NIGHT. However there may be some real shit here causing you to not get those ZZZZZ’s.

  1. Insomnia: The inability to fall asleep or to stay asleep long enough o feel rested.

  2. Sleep Maintenance Insomnia: falling asleep for a few hours, then waking up with the inability to go back to sleep

  3. Circadian rhythm disorder: Occurs in people on night shift or rotating shifts... hello healthcare providers!

Here are three tips to help you with any of the above:

1) Establish a regular routine, meaning go to bed and wake up same time everyday (eh-hem 7-9 hours of sleep)

2) Create a bedtime ritual of winding down

3) Stop all screen work 1-2 hours before bedtime

Next.... Let's take a peek how the YHN Wholistic Prescription can get more of this sleep-care plan into your life!

MOVE….into Restoration. Two Restorative Poses to try! These should be done a couple of hours before bedtime.

1) Childs Pose: Practice for at least 5 minutes

How to practice Child’s Pose:

Come to table-top position or “all fours”, top of the foot on the mat. Widen Your knees, about yoga-mat’s width.Allow your big toes to touch Place a pillow or two vertically between your legs. Float your bum back towards your heels. * You can place a blanket on top of your heels or between your knee folds for a softer practice for your knees. Let your chest rest down on top of the pillows. Float your arms down by your sideStay here, comfortable and breathe for 3-5 minutes.

Benefits of Childs Pose: Helps to stretch the hips, thighs and anklesReduces stress & fatigueGently relaxes the muscles on the front of the body while softly and passively stretching the muscles of the back torso.

Childs Pose with 2 pillows

2) Legs up the Wall: Practice for at least 5 minutes

How to practice Legs Up The Wall: Find a wall, you can even use the seat of a chair. Come to lay down on your back and lift your legs up onto the wall for support. Close your eyes and breathe. Allow the blood and lymphatic fluid to drain from your legs.Stay here for 3-5 minutes, comfortably and breathe.

Benefits of Legs up the Wall: Facilitates venous drainage and increases circulationSoothes swollen or cramped feetStretches hamstrings and lower backRelieves lower back tensionEncourages pelvic floor relaxation

Legs up the wall.

BREATHE: The following breath work exercise has been shown to improve insomnia, practice consistently for the best outcome!

  1. Lay in bed, comfortably.

  2. Breathe in through the nose and out of the nose for a count of 4, do this twice, then lengthen your exhale

  3. Breathe in through the nose for a count of 4 and out for a count of 6 then...

  4. Breathe in through the nose for a count of 4 and out for a count of 8.

  5. You can increase by 2 as tolerated. Once you feel you are working or tapping back into that fight or flight, go back to the count where you felt calm and even in your breathing.

Be Mindful: Thoughts keeping you awake? Make an appointment with yourself that will allow you to put that though off until later and move it out of your mind. When thoughts come in.... you say to yourself "I am going to think about that problem at 9am in the morning” Neep a nap? Click here for an audio of Nurses Nap!

Use these tools to help you improve you insomnia! Remember in order to implement this into your life, you have to stay consistent!

Enjoy! Reach out with any questions, I am here to help!

Namastay In Nursing.

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