Marketing for Big Sleep

January 25, 2023 4:38 AM

I have an ongoing problem with deprioritizing sleep as a component of good health. Can you lend me mantras, sayings, slogans--anything that helps you keep 'sleep' centered in your brain as a priority as much as fun, exercise, good nutrition, intellectual interests, spiritual centeredness, the need to feel productive -- whatever the abstract concept of "health" looks like for you?

I have an 3x5 index card on my desk that says 'Remember that sleep is important.'

I feel like I could do better.

Does sleep have a marketing department?

posted by A Terrible Llama to Health & Fitness (22 answers total)

Oh hell yeah you print yourself a nice photo of Ralph Wiggum, maybe even frame it. Every time you look at it you say to yourself, "Oh boy, sleep! That's where I'm a viking!"
posted by phunniemee at 5:03 AM on January 25, 2023 [9 favorites]

I mean, for me, “I’m really tired” is already kind of a mantra…

But for you, I think reframing sleep as something fun would probably be helpful. Make your bed into somewhere you’d like to spend time. It’s only natural that, when you devote resources to something, you look forward to doing that thing. So maybe some bedroom upgrades might be helpful? New fancy linens, comfy pajamas, a lamp with a warm bulb, etc. Spend some money on your sleeping situation, and then look forward to it: “I’m excited to use my new pajamas and comforter tonight!”
posted by kevinbelt at 5:11 AM on January 25, 2023 [2 favorites]

You might find this interview with Jennifer Piercy helpful
posted by Zumbador at 5:28 AM on January 25, 2023 [2 favorites]

Often not sleeping enough can be a result of

a) not enough time to yourself to unwind/read/watch TV/relax - if the only time you can get to yourself is by sleeping less, most people will sleep less

b) stress/Anxiety making it hard to fall asleep or causing stress dreams
posted by chariot pulled by cassowaries at 5:33 AM on January 25, 2023 [3 favorites]

Sleep is restorative. Your body needs to sleep to process the day's inputs and prepare for tomorrow's.

Sleep is part of preventive maintenance for your mind and body, and is important for you to live effectively.
posted by Sparky Buttons at 5:42 AM on January 25, 2023

Sleep is the best!
posted by ellerhodes at 5:54 AM on January 25, 2023

Sleep heals your brain.

Also, please take a moment to carefully consider your sleep environment. Are your bed and bedding comfortable and inviting? Is the room cool and quiet? Do you feel safe there? Are you keeping a regular schedule?
posted by mochapickle at 5:59 AM on January 25, 2023 [2 favorites]

Would learning more about sleep help? What it is (to the best of our knowledge), how it's essential for living, how too little sleep impacts us negatively?

If so, I point you to the podcast Ologies with Alie Ward:
Somnology (sleep)
Chronobiology (circadian rhythms)
Oneirology (dreams)

Includes tips for improving your sleep hygiene! And even if podcasts are not your thing (or this podcast is not) she has tons of resources in each episode page that are an excellent starting place.
posted by carrioncomfort at 5:59 AM on January 25, 2023

Apologies if this isn't what you're looking for, but I was like you and there were 2 things which massively changed my outlook and mindset towards sleep ;

The book Why We Sleep for a fascinating exploration of the science of the subject with clear details of just how bad lack of sleep is in the short and long term.

And getting a Garmin Venu 2 fitness / smartwatch, which tracks my sleep quality and "body battery". Having a daily reminder that I was getting "poor" or "very poor" quality sleep, almost all the time, started to tally pretty clearly with my wider energy levels, health and well-being. It was the kick I needed to start making many of the changes to routine, diet and sleep hygiene which were outlined in the book.
posted by protorp at 6:06 AM on January 25, 2023 [4 favorites]

This is from Burnout by Emily Nagoski and Amelia Nagoski:

"Without rest, you are not fully yourself. Without sleep, you will literally die.

And beyond mere survival, rest is a first step to listening to and believing your body."

"If we don't take the time to rest, then our bodies will revolt and force us to take the time."

"Getting the rest your body requires is an act of resistance against the forces that are trying to rig the game and make you helpless. Reclaim rest and you reclaim sovereignty over your own life."

"The people I love and the work I care about deserve me at my best, not exhausted and cranky and unfocused."

(The book recommends 8 hours of "sleep opportunity" - time when you're in bed with lights out - plus 20-30 minutes of stress-reducing conversation, 30 minutes of physical activity, 30 minutes of paying attention to food, and 30 minutes of "wild card" - one of the above or a margin for, e.g., traveling to the gym, changing into your gym clothes. 10 hours of "rest," but 8 hours of "sleep opportunity.")
posted by Jeanne at 6:36 AM on January 25, 2023 [5 favorites]

When hungry, eat. When tired, sleep. Have you finished your meal, wash your bowl.
posted by zengargoyle at 6:36 AM on January 25, 2023 [3 favorites]

Make sure your bed is comfy, with clean sheets and adequate blankets, comforter, whatever. When you get into bed, notice how great it feels, say so out loud. I keep my house pretty chilly in winter, and getting in to my bed with the down comforter, maybe a hot water bottle on really cold nights, feels great, and I've been pointing it out to myself; it helps me get off the web and into bed. Remind yourself how good it feels to get up in the morning when you've had enough sleep. It makes a difference to mental health, weight management, and overall health.

Don't consume caffeine within 8 - 10 hours of bedtime. A good book helps me get my mind away from whatever might be troubling me, and makes sleep easier.
posted by theora55 at 6:52 AM on January 25, 2023 [2 favorites]

My daughter finds this Apple health promo video on sleep a little hypnotic.
posted by mmmbacon at 6:58 AM on January 25, 2023 [1 favorite]

Seconding the "Why We Sleep" book - it's an easy read and really eye opening, and reading it will probably hike up your level of concern enough to prioritize sleep more. Also there's a good NOVA documentary about sleep.
posted by bluesky78987 at 7:35 AM on January 25, 2023

What I tell my kiddos:
Your body grows when you sleep.
Your body heals while you sleep.
Your brain learns while you sleep.

Also for me personally, I practice yoga nidra (sleep meditation) and dream yoga so it’s an important part of my day.
posted by St. Peepsburg at 10:31 AM on January 25, 2023 [1 favorite]

Best answer: Look into revenge bedtime procrastination and see if anything pings.

Adjust the saying attributed to Dalai Lama ‘I sleep seven hours a night when I have time, when I don’t have time I sleep nine’.
posted by Iteki at 2:17 PM on January 25, 2023 [1 favorite]

This might or might not work for you, but consider shifting your concept of the "day" such that it ends at some moment before your bedtime, and framing the next day as already starting then--so your goal in the evening isn't to wring the last drops out of the day you just had, but to set up things for the new day. (Easier said than done for me, but I've always like the concept.)
posted by rivenwanderer at 2:49 PM on January 25, 2023 [1 favorite]

Sleep being important may actually get in the way of you experiencing it as wonderful, because important things can have a feeling of obligation to them, and our inner anti authoritarian gives obligations the finger. How can you focus on what YOU love about sleep? How can you make going to sleep feel like it’s wonderful rather than a chore? What kind of rituals can make it a treat? How can you be doing it for yourself rather than because you “should”?
posted by spindrifter at 4:14 PM on January 25, 2023 [1 favorite]

Response by poster: revenge bedtime procrastination

Oh. Oh my. Yeah, that's a thing.

So this is going to be an ongoing project and it will take me time to sort through. First thing I've done is buy some satin sheets. And I've been sleeping in slips and smooth things. Today I slept until 8:15! It was crazy. And also using frozen gel packs around my body, because I like it cool.

All of this has been really great - thank you for understanding the deprioritization of sleep and having ideas about overcoming it and coming up with ideas I hadn't considered. Knowing others think this is an issue worth wrestling with is helpful.

Part of my deal is, I've got stories, daydreams running in my head, and to be honest, sometimes I want to lie in bed and spin my own movie. People who get this will get this. It's nothing great; not running highbrow fiction. But it's a stress release and escapism and I see nothing wrong with it *except* that it interferes with sleep. That's a piece of the problem, something that comes up now and then, and I think it falls into the category of 'revenge bedtime procrastination'.

Anyway, loving this. If anyone else wants to weigh in, please do.
posted by A Terrible Llama at 4:05 PM on January 28, 2023 [1 favorite]

I told my kids that I was the guardian of their sleep. Think fierce Tibetan guardians. Maybe get a little ferocious.
posted by Lookinguppy at 12:18 PM on January 30, 2023

I also do a lot of spinning my own movies before falling asleep, and actually, it's a pretty essential part of my writing process. The thing that I have realized that I am now trying to put into practice is...

I can do that, but I have to go to bed earlier.

If I need eight hours of sleep and half an hour of telling stories to myself, then I can't go to bed eight hours before my alarm goes off. I need to give myself 8 hrs 30, maybe 8 hrs 45.
posted by Jeanne at 10:46 AM on February 1, 2023

On my daily running to-do list I have had “take breaks! And stretch” on my to-do list every day. I suffered and was Dx with Burnout a decade ago as public health worker and this helps me remind myself to take breaks during the day.
posted by carabiner at 1:55 PM on February 2, 2023