The Cult(ure) of Tired
We need to talk about burning the candle at both ends and wearing exhaustion like a badge of honor.
If I ask someone how they are feeling, there is a pretty good chance I’ll get this answer: “Tired.”
Sound familiar?
Sleep is one of those necessary activities that we sideline for work, kids, streaming, doomscrolling, and everything else life throws our way.
I’ve said that phrase, “I’m tired,” plenty of times myself. And I’m not alone. I’ve heard it from my work colleagues, my friends, my loved ones. At least we are all in this together, right?
For years, tired was my norm. Starting my day at 3:30 a.m. to get a jump start on work and family responsibilities was what I had to do, the way my schedule had to be to get done what I needed to get done.
I learned to live with – even justify – it in a variety of ways:
Being tired and living through it is something to be proud of
Adulting is all about being tired
If everyone around me is also saying “I’m tired” then I’m normal
And hey, isn’t this what coffee is for?
But I knew deep down that something wasn’t right. I was no longer able to bring the energy I was used to bringing. I felt less and less like myself. The question became this: Where do I start if I want to opt out of the tired culture?
I’m Opting Out of Tired
For me, it started by using a wearable that tracked my (lack of) sleep. This wearable manufacturer provided educational content that woke me up (pun intended) to the consequences of only getting 5 hours of sleep each night. Turns out, my lack of sleep was complicit in my weight gain!
Important things are happening in our bodies when we sleep. According to one article, “Regular 7-8 hour sleep correlates with longer healthspan and an 18% greater chance of healthy aging.” And that’s not all. Research studies have shown that deep, restful sleep helps support:
Immune function
Memory consolidation and learning
Regulation of ghrelin and leptin, the hormones involved in hunger and satiety
Regulation of blood pressure, vascular inflammation, and autonomic nervous system balance
Modulation of brain regions involved in emotional processing
When we deprive our bodies of sufficient sleep, we’re asking them to operate at less than 100% and eventually the negative effects will come. We will see them. And we will feel them, too.
That whole “sleep when you’re dead” attitude I was raised with was a misplaced goal. To the degree that we can (hello, menopause sleep issues), we should pay attention to our sleep.
Where Can I Start?
Changing sleep habits takes time, so don’t feel like you have to make a dramatic change right away. Awareness is a crucial first step! And by taking it one step at a time, we can make small changes that compound into greater results.
Ask yourself:
Am I getting 7-8 hours on average? (FYI: sleep trackers show that we don’t sleep the entire time between falling asleep and waking in the morning)
What’s getting in my way of achieving the recommended amount of sleep?
Am I practicing good sleep hygiene (or do I know what “sleep hygiene” is?)
Could I try to add 15 minutes to my nightly average?
Let’s give sleep the glory it deserves and opt out of tired. You can still have your morning coffee ritual - just join me in the line for decaf :)
Sources:
https://www.mdpi.com/2514-183X/8/1/8
https://pmc.ncbi.nlm.nih.gov/articles/PMC4961463/
https://www.sciencedirect.com/science/article/pii/S1087079221001416
https://www.verywellhealth.com/study-links-this-sleep-pattern-to-successful-aging-8747706
https://www.nature.com/articles/nrn2762
https://pubmed.ncbi.nlm.nih.gov/36404495/
https://www.webmd.com/sleep-disorders/sleep-requirements