Laying the foundation for emotional and cognitive success
Intro
These past few weeks I’ve been visiting family nine time zones away from home, which has been wonderful and enriching.
It has also meant getting up around midnight four nights a week to teach classes in other time zones.
While absolutely worth it for being able to still pay the bills and see my folks, it has been a massive challenge.
Sleep, or lack of, has always been huge for me.
When I don’t get enough sleep, I fall apart, mentally and physically. Sleep deprivation messes up my appetite, makes me clumsy, irritable, slow on the uptake; at its extreme, it feels like being mildly drunk all the time — and not in a fun way.
Below are quick expert summaries of the physical and mental effects of lack of sleep.
Below that — five sleep strategies that have helped me hold it together.
Sleep: Physiology
In children and teens, sleep also helps support growth and development. Getting inadequate sleep over time can raise your risk for chronic (long-term) health problems. It can also affect how well you think, react, work, learn, and get along with others. Learn how sleep affects your heart and circulatory system, metabolism , respiratory system, and immune system and how much sleep is enough.
Read more: National Institutes of Health: Why Sleep is Important
Sleep: Psychology
Studies have shown that even partial sleep deprivation has a significant effect on mood.
Read more: Harvard Sleep & Health Education
Sleep: Neurodivergence
Disturbance in sleep leads to several short-term and long-term consequences. Neurodevelopmental diseases such as “autism spectrum disorder” (ASDs), Attention-deficit hyperactivity disorder (ADHD), and intellectual disability commonly experience sleep disorders that affect their clinical presentation, daily function, and quality of life.
Read more: A literature review of sleep problems and neurodevelopment disorders
Sleep Strategies
Sensory support
The most important tool in my sleep kit is earplugs.
Like many neurodivergent people, I am super noise sensitive and have a strong startle reflex. Sudden noises will yank me out of sleep and the adrenaline jolt makes it hard to drop back off.
If earplugs are uncomfortable, heavy curtains to block noise, fans or white noise devices, etc. can help smooth out any sonic bumps.
Other sensory details to attend are room temperature and air quality, bedding texture and weight, and light — blackout curtains are great, eye masks in a pinch.
Somatic exercises
When rumination or mental chatter is a sleep challenge (as it always is for me) somatic exercises that calm the nervous system and focus attention on the body can help.
There are a thousand and one suggestions online, so I’ll leave you to check those out and decide what options look best for you.
Rest
As someone who struggles to fall asleep, I resist rest. Why lie down and stare at the ceiling? Doesn’t it just make your mind spin faster?
Yes, but maybe no.
Faced with the reality of sleeping in two-to-four hour chunks, I’ve accepted that any opportunity to recharge is better than none. Even if I don’t sleep, vegging out for 30 minutes under noise-cancelling headphones helps soothe and refresh my system.
Self-regulation
The first thing that goes when I’m tired is my capacity to manage my emotions.
To address that, I’ve focused on regulating what I can: hydration, nutrition, exercise.
In this case, regulating exercise has meant doing less than normal, because I simply don’t have the resources, and swapping higher-energy options like running for yoga — the last thing I need is an injury from pushing my tired body.
Drinking lots of water and maintaining (as nearly as possible) my usual diet has also helped buffer the effects of sleeplessness.
Buffer zones
Speaking of buffers, it is vital to plan recovery time.
Reducing work and social commitments to a minimum for a week or two after a period of minimal sleep is essential for catching up and regaining equilibrium.
This can be tough — my work doesn’t stop because I get off or on a plane — but keeping things as low-key as possible aids recovery time.
Even though I can’t take a total break, giving myself permission to do the bare minimum, and that badly, will get things back on track.
What are your questions/suggestions around sleep and rest?
I’d love to hear how other educators, parents or students manage in our hectic world.