Diet.  Exercise.  Relationships.  Sleep.  I read this book called Outlive by Peter Attia – it is about the things outside of our genetics that can get us to live to be a Centurian (those that make it to 100).  And it isn’t just about making it to 100 – it is about finding a sense of satisfaction in the years that lead up to it.  I mean, what good is making it to 100 if I am to spend 10 or 15 years unable to move, think, or engage?  I read the book at a perfect time – because while I was making big changes, I was reading about and learning why they are so important. 

A crappy diet impacts our ability to exercise and sleep.  Not moving around and not sleeping impacts our relationships and decision-making.  Mess with any one of the above, and the others suffer too.  It can be like a giant doom loop.  I’ve gotten into the groove and hadn’t thought about it in a while.  But there was a point at which I would go days on so little sleep – then try to make it up on a Saturday and/or a Sunday.  When I did lay down, my body would be still, but my mind would race.  Maybe it was the bills, maybe the Ghosts of Christmas past, or what seemed worse – the Ghosts of Christmas Future.  I cringe when I think about it, and I hope that my decision to work myself to the bone didn’t erase too many of my tomorrows.    

This morning, I was reminded of it all.  I had to wake up at 4 AM to get a look at the weather and start talking to my comrades about whether to cancel school.  After an hour and a half of deliberation, the decision was made.  The calls and messages went out…and I was wide awake.  Oddly, during this whole process, my son’s alarm clock went off at 5:15 AM.  He usually doesn’t wake up until 6:45. He came downstairs to ask me if he had school – bad news for him, he did.  I asked him why his alarm went off so early, and he told me that he thought that by waking up and going back to sleep a bunch of times, it would eventually be easier to wake up at 6:45.  We talked about that before he went to bed tonight: sleep cycles, and all that.

My first meeting wouldn’t take place until 8:00 AM, and I had some time to kill.  Having slept only about 4 hours, I wanted to go back to sleep.  But then I started answering Emails.  Then I did the dishes.  Then, I put in a load of laundry.  I made another call.  Finally, when I laid back down, my son got up.  Ultimately, I fell back asleep at about 7:25 – and for exactly 20 minutes, I was dreaming so vividly.  It was amazing.  Then the alarm went off, and it was time to work again.  In the instant that I opened my eyes, I started thinking about this blog post – how unbelievably and undeniably important sleep is.

Let’s face it…sleep is overlooked way too often. It is restorative. When we sleep well, our bodies and minds undergo a transformation. Good sleep has been linked to a ton of health benefits. It bolsters our immune system, aids in weight management, and reduces the risk of chronic diseases. Psychologically, adequate sleep enhances our mood, sharpens our cognitive abilities, and improves memory. And in the world of emotional well-being, well-rested individuals tend to have better control over their emotions and reactions. They're more patient, empathetic, and capable of handling stress effectively. This positive state of mind benefits personal relationships and extends to professional performance, where focus and creativity are significantly enhanced.

Conversely, the effects of sleep deprivation paint a darker picture. Chronic lack of sleep has been associated with a higher risk of conditions like heart disease, diabetes, and obesity. It also plays a significant role in mental health, contributing to anxiety, depression, and other mood disorders. Sleep-deprived individuals often experience impaired judgment, reduced concentration, and diminished problem-solving skills. This mental fog affects their professional lives and their personal safety, as seen in the increased risk of accidents and injuries.

The importance of sleep becomes even more pronounced when we consider its impact on our kids. Quality sleep is crucial for their physical growth, emotional regulation, and cognitive development. During sleep, the brain consolidates learning, turning short-term memories into long-term ones, a process vital for academic success.

When I worked in Buffalo, I remember all too well the problems many of my students had with attention, behavior, learning, memory, and overall mental and physical health. They lived in environments where it was hard to sleep, for sure – and came in less equipped to manage emotions, interact with peers, and face the challenges of school life.

For our kids, prioritizing quality sleep is not a luxury but a necessity. For children, establishing a consistent sleep routine, creating a conducive sleep environment, and limiting screen time before bed are essential to ensure they get the restorative sleep they need.  For us adults – it might be a convincing act of love this Valentine’s Day to find ways to get loved ones focused on and enjoying the benefits of sleep.  Great flowers will not give you a better partner, but a good night of sleep just might.