When Az added the sleep rule to the game, my friend Jana threatened to quit. She’s a working mother of two and the idea of trying to force herself to stay in bed for seven hours when she “feels perfectly fine on less than six” was appalling to her. But I bullied her into playing. I was all, “Chiiicken. Bock bock—bock bock. Whatsa matter? You afraid of a little sleeeeep?” Then she was all, “Screw you! Game on, Fatty.” (Heh. The written version of my friendships are so much meaner than in actual life. In actual life I probably said, “Come on, honey, just play, and if you lose some sleep points, it’ll be all right.” And she said, “Okay.” But how boring is that?)
Well wouldn’t you know it? Jana came around. An actual e-mail from her:
You know how much I hated this rule? Well, it has improved my entire life. I thought I was fine on six hours, but apparently I was cranky and unpleasant on six hours. Didn’t even know it. I feel better, happier, stronger, and my kids and husband like me more. Plus I’m getting better workouts and am no longer planning that post-office shooting. Kidding about the shooting. But honestly love the rule. And the sleep. LOVE the sleep.
Jana
So, I say, sleep more. But in addition to my opinion, there are actual medical and biological reasons for this rule, too. According to the latest studies, healthy sleep is the single most important factor in predicting longevity. Seriously, it’s more important than diet, exercise, or heredity!
The Detrimental Effects of Sleep Deprivation on Health and Weight Loss Include:
Weakened immune system
Increased carbohydrate cravings
Decreased alertness and ability to focus
Increased risk of depression and irritability
Increased body weight
Decreased ability to react
Increased risk of cancer, diabetes, heart disease
Increased risk of obesity
Increased bitchiness
Increased risk of nodding off during sex
So, yeah, as it turns out, healthy sleep is not a luxury.
I’m guessing that some of you are reading this right now and thinking that this chapter doesn’t apply to you. Like Jana, you think you’re different. You think you require less sleep. I’m guessing you think this because in study after study, researchers have found that most Americans believe they are getting enough sleep at six hours. We believe, despite mountains of evidence to the contrary, that our bodies have “adjusted” to getting less sleep and that we are “fine.” We say we’re fine but then we go to the doctor for antibiotics for endless infections; we suffer flu, muscle stiffness, and aches and pains; we buy diet supplements to counter our carb cravings; we go to physical therapists to recover from injuries caused by “clumsy” accidents and to psychiatrists for mood-improving pharmaceuticals. And the thing is? It’s all connected.
There’s really good science to support the idea that we are not fine on less than seven to eight hours of sleep. We are sick because we are tired. We are clumsy because we are tired. We are irritable and depressed and anxious, and often, it’s because we’re tired. And if that weren’t enough, there’s a growing body of evidence that suggests that we are FAT because we are tired. Okay, we also eat too much and don’t exercise enough. But part of why we eat too much and don’t exercise enough is that we’re TIRED.
The best sleep research concludes that seven to eight hours a night is a healthy amount of sleep for most people (less than 5 percent of the population can thrive on seven hours or less), which means almost everyone has accrued a sleep debt which should be repaid.
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Are You in Sleep Debt?
Do you require caffeine to wake up in the morning?
Is it hard for you to wake up in the morning despite getting a good night’s sleep?
Do you constantly hit “snooze” when your alarm goes off?
Do you get sleepy in the middle of your workday?
Are you able to nap easily?
If you answered yes to ANY of these questions, you are very likely in sleep debt. The good news is, you can pay it back at any time!
* * *
Now, please don’t think for a minute that I’m judging. I am not standing on the outside of this one, all lofty and high and mighty and healthy and whole. I’m a coffee girl. Loooove my coffee. Love it so much that despite having been told by more than one allergist that I am allergic to it, I drink it every day. Apparently, in addition to my highly addictive personality, my coffee habit may also have something to do with my sleep debt. Hmmm…Y’think?? I have a fifteen-month-old! And a job! And I’m writing a book about playing a game, for God’s sake. When am I supposed to sleep???
The answer, apparently, is whenever I can. Naps are good. Naps help. Also, sleeping in whenever you can helps. The debt is like a bank debt—if you’re running a negative balance, then any time you can put a few dollars in, you’re gaining ground. And here’s a thing to think about: When we run a negative bank account balance, we do a lot of things to address the situation. We work more hours, get second jobs, cut back on our spending…So with all this research telling us that we are in the throes of serious sleep debt and that it is wreaking havoc on our physical health and emotional well-being, what are we willing to change to address the situation? Work fewer hours? Quit the second job? Cut back on our social lives? It sounds impossible, doesn’t it? It sounds crazy.
It’s a societal plague, this notion we’ve all adopted that sleep is not only inessential but detrimental to true effectiveness. “You snooze, you lose.” “I’ll sleep when I’m dead.” “The early bird catches the worm.” No wonder it sounds wrong that we’re asking you to prioritize your sleep for the next four weeks.
The good news is, studies have shown that once the sleep debt is repaid, the vast majority of people will naturally fall into a rhythm of seven to eight hours a night. For this reason, the game doesn’t put a limit on how much sleep you can get; it puts a limit only on how little sleep you can get.
Seven hours. Minimum. (And the fact is, you REALLY SHOULD be getting eight, so we’re already giving you a break.)
* * *
Step Up Your Game!
If you are already in the habit of getting seven hours of sleep a night, make a commitment to yourself and your team that you will get a minimum of eight hours of sleep a night or you lose your sleep points. See how that extra hour improves your whole life!
* * *
Fifteen points is a lot, yeah. But it’s a lot for a reason. Sleep. Sleep more. Sleep a lot more and see how your life improves. Our culture may call you lazy but the game is giving you carte blanche to call it a night at 8 p.m. Admit it. You’re kind of excited. ’Cause what’s better than guilt-free sleep? Nothing, that’s what.
* * *
Suffering from insomnia? You’re not alone. If you are one of the millions of Americans with a diagnosed sleep disorder and are therefore unable to go to sleep for seven hours straight to earn your points, then you can earn your points by trying the following suggestions from the National Sleep Foundation. You must try three a week and you must do all three consistently every night of the week to earn all your sleep points. (By the way, the following tips are great for everyone, whether you suffer from a sleep disorder or not!)
Maintain a regular bedtime and wake-time schedule, including weekends. Our sleep-wake cycle is regulated by a circadian clock in our brain and by the body’s need to balance both sleep time and wake time. Regular bedtimes at night and waking times in the morning strengthen the circadian function and can help you fall asleep at night and wake up refreshed in the morning.
Establish a regular, relaxing bedtime routine, such as soaking in a hot bath or hot tub and then reading a book or listening to soothing music. Avoid bright lights and arousing activities before bedtime. No working, paying bills, engaging in competitive games, or family problem-solving for at least two hours before you try to go to sleep.
Create a sleep-conducive environment that is dark, quiet, comfo
rtable, and cool. Consider using blackout curtains, eye shades, ear plugs, “white noise” (like an alarm clock with a rainforest setting), humidifiers, fans, and other devices. Dry is bad. Hot is bad. And a partner who snores? Sooo bad. If your partner snores and your earplugs don’t do the trick, try sleeping in another room. (It’s not ideal but it beats perpetual sleep deprivation.)
Sleep on a comfortable mattress and pillows. Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy—about nine or ten years for most good-quality mattresses. Yes, a new mattress is a serious financial investment, but you spend a third of your life in bed. So if you know you need a new mattress and you can’t afford it, start saving for one. Even a few bucks a day adds up. (Y’know, that few bucks a day you spend on coffee to recover from your crappy night’s sleep.)
Use your bedroom only for sleep and sex. Take work materials, cell phones, computers, and televisions out of the bedroom! Low lighting, aromatherapy, and quiet music (and maybe some good sex before bed) all help.
Finish eating at least two to three hours before your regular bedtime. Consider eliminating spices from your last meal to avoid heartburn. Also, try to finish all your water at least two hours before bed so you don’t wake up a lot to pee. Chamomile tea is an exception. You might try some before bed to quiet your mind and calm your nerves.
Exercise regularly but complete your workout at least a few hours before bedtime. During exercise, body temperature rises—making you more alert—and takes as long as six hours to start dropping. A cooler body temperature is associated with sleep onset. Late afternoon exercise is the perfect way to help you fall asleep at night.
Avoid caffeine (e.g., coffee, caffeinated tea, soft drinks, chocolate). Caffeine is a stimulant; that’s why we love it. Caffeine stays in the body on average from three to five hours, but can affect some people up to twelve hours later. So if you have trouble sleeping, either quit caffeine completely or avoid it for at least eight hours before going to bed!
Avoid nicotine. Used close to bedtime, it can lead to poor sleep. Nicotine is also a stimulant. Smoking before bed makes it more difficult to fall asleep. In addition, when smokers go to sleep, they experience withdrawal symptoms from nicotine, which also cause sleep problems. Difficulty sleeping: just one more reason to quit smoking. Also, the cancer. Just saying.
Avoid alcohol close to bedtime. Although many people think of alcohol as a sedative, it actually disrupts sleep, causing nighttime awakenings. Consuming alcohol leads to a night of less restful sleep. Not to mention, it leads to massive point losses in the game! If you are in the habit of having a drink to relax before bed, replace that ritual with 10 minutes of gentle stretching and 5 minutes or more of quiet meditation.
* * *
* * *
A word from yogini Jennifer Bloom Undress Your Stress
You take off your heels and jeans before bed, right? You should probably shed some tension, too. Sneak in these three yoga techniques right before bedtime and give your body a head start on relaxing into sleep.
1. Lay on the Floor First. Not the bed, the floor. Lay on your back, arms out, palms up, either with your legs out long or with your knees up and soles of the feet down. Let gravity work together with the firmness of the floor to gently release all the little kinks in the small of your back and between your shoulder blades. Take ten deep, slow breaths.
2. Neck Release. Try a modified rabbit pose: Sitting on the edge of your bed with your knees apart, interlace your fingers behind your back, and puff out your heart and chest by drawing your shoulders back. Now fold at the waist, and drop your head between your knees, allowing your arms and combined fist to fall forward over your head. Breathe into the space between the shoulder blades as you shake your head yes and no, and feel the tension practically drip off your head.
3. Goddess Hips. Most of us cross our legs or sit knees together for most of the day, accumulating a lot of stress around the hips and pelvis. This is not good! (Especially if you’re trying to encourage toxins and cellulite to move out of this area.) Once you get into bed, lay on your back, open your knees wide, and bring the soles of your feet together. Place your hands on your belly and breathe as low into the pelvis as you can. It might feel awkward at first, like a frog awaiting dissection, but eventually your hips will relax, and your dreams at night will be full of abundance and life.
The few minutes you spend on these poses will buy you hours of more restful sleep. Stress and tension from the day will be flushed out on both the physical and mental plane, improving your circulation and increasing your dream-state creativity.
Good night!
—Jennifer Bloom, yoga teacher and healer
www.yogablooms.com
* * *
Frequently Asked Questions
Q:
Number one on the Sleep Foundation list is go to sleep at the same time every night and wake up at the same time every morning. But you seem to be suggesting that in order to repay my sleep debt I should go to bed early and sleep late whenever I can. ’Splain, please?
A:
Once your sleep debt is paid, it’s a great idea to go to bed and wake up at the same time every night and morning—even on weekends. But just like the banker wants his bucks back, your body wants its sleep back. Until you are awake and alert throughout the day, never craving naps or nodding at your desk in the afternoon, grab extra Z’s when you can. A possible exception to this is insomniacs who have a very hard time falling asleep at night. If you are an insomniac, try the same time every night and morning thing and see if it helps you actually get to sleep more easily.
Q:
If I have trouble falling asleep, can I just take a sleeping pill?
A:
Even if you aren’t a diagnosed insomniac, you will benefit from the Sleep Foundation suggestions. We all want a quick fix so we run to the doctor for sleeping pills while chugging back grande lattes and watching action movies in bed. Before you turn to pharmaceuticals (which can be addictive and detrimental to your health in other ways), try the suggestions from the Sleep Foundation. Also consider trying natural alternatives to pharmaceuticals (chamomile tea, aromatherapy, valerian root).
Q:
What if I wake up in the middle of the night and can’t get back to sleep? Do I lose my points?
A:
No. We don’t require you to be ASLEEP for seven hours to earn your points. That would only create anxiety, which would interfere with your sleep. We are asking you to be in bed with the light out and your eyes closed seven hours before you know you have to be up. If you are inclined to lie in bed wide awake and THINK for hours, the National Sleep Foundation recommends that you get up and try meditation or deep breathing. You’ll be amazed how effective it can be in helping you get more better-quality sleep. If you need to do this, you will still earn your points.
Q:
I am a new parent. My baby wakes me up every hour or two all night long. I can go to sleep seven hours before the baby’s up for the day, but I sure won’t be getting seven hours of sleep. How do I earn my points?
A:
Specialists suggest that you go to sleep a minimum of eight and ideally nine or ten hours before you know your baby will be up for the day. It will make you a happier parent and that will make for a happier baby! So consider committing to yourself and your team that you will be in bed a minimum of eight hours before you know you will have to be up for the day. It’s hard but it’s possible and it’s the very best thing you can do for yourself, your baby, your relationship, and your sanity. Go you!
Q:
I work odd hours and cannot possibly get seven hours sleep in a row. How do I earn my points?
A:
If it is literally impossible for you to get seven hours of sleep without quitting your job, you can take your sleep in shifts and still earn your points. BUT—you should consider committing to get at least eight hours total sleep to earn your points. (Th
e extra hour is to compensate for the compromised quality of sleep taken in shifts.)
* * *
Play by the Rules
* * *
Seven hours of sleep (preferably eight) equals 15 points.
Almost every person needs seven to eight hours of sleep.
Adequate sleep will prolong your life with your new healthy body.
Inadequate sleep affects you physically, emotionally, and psychologically.
Lack of sleep weakens your immune system and makes you more susceptible to getting sick.
When you are tired, you crave carbohydrates.
Lack of sleep makes you cranky and no fun to be around. Not to mention accident-prone.
If you are in sleep debt, take naps and sleep whenever you can until you catch up.
When you eliminate your sleep debt, your body will thank you and naturally fall into a rhythm of seven to eight hours a night.
If you suffer from insomnia or are having trouble sleeping, please refer to the sidebar in this chapter for some helpful tips.
Chapter 12
TRANSFORMATION
(Or, Habits? That’s, Like, Nun’s Clothes, Right?)
Nothing so needs reforming as other people’s habits.
—Mark Twain
The Game On! Diet Page 14
