Give It A Rest
R&R is just what the doctor ordered.
I know what you're thinking.
I talk a lot about how to identify burnout. I call it detecting distress.
So you're probably wondering, "OK, got it. I know how to spot burnout. But what do I do if I'm burned out?"
Here's the answer: you need to go back to the basics. You must restore routine.
"Huh?"
Let me explain.
As a health professional, when I see people who are burned out, I tell them to focus on three key lifestyle areas: nutrition, physical activity, and sleep.
Now don't get me wrong. I'm not saying that you should go order a Peloton bike and start a Whole30 diet.
What I'm saying is that you need to prioritize the basics of how you care for yourself.
Nutrition, physical activity, and sleep are the building blocks for a healthy lifestyle. You can't manage stress and prevent burnout without this foundation in place.
Let's pillow talk about sleep.
When you're burned out, your head isn't screwed on straight. You have to clear all the mind trash that's been piling up. Sleep is important because it helps you do just that.
(Literally. During sleep your body flushes out the toxins that build up in your brain all day.)
The number one question my clients ask me about sleep is: "How much should I get?"
My usual response goes something like this: I don't know.
Sure, I can tell you how much sleep you should get. (Keep reading to the end if you want to find that out.)
But when you're burned out, it's less about how much you should get and more about how much you need.
Unfortunately I can't tell you how much sleep you need. But I can give you a referral to someone who can.
You.
Your body knows best. It has a biological mechanism to figure out how much sleep you need - it's called homeostasis, or sleep drive.
Your sleep drive determines how long and deeply you sleep. The longer you're awake, the stronger your drive becomes.
Here's how it works:
When you're awake, your brain uses energy. One of the byproducts of metabolizing energy is a compound called adenosine.
Adenosine accumulates in your brain throughout the day. When it reaches a certain level your brain says, "OK. Time to take out the trash."
That's when you sleep. Sleep gives your brain the chance to rebuild its energy stores so you're ready to go the next day.
(Fun fact: caffeine blocks the effects of adenosine. That's how it helps you stay awake.)
In terms of how much sleep you should get, experts recommend 7-9 hours for most adults.
If getting 8 hours of sleep has always seemed impossible to achieve, rest assured that you can lower the goal post to 7 hours. (You're welcome.)
In fact, 6 hours every now and then is OK too. Just try not to dip below 6 hours on a regular basis.
Here's some back-of-the-envelope math to help understand where these numbers come from:
You cycle through different stages of sleep. The average cycle is 90 minutes long, and typically you go through four to six cycles in a night.
90 minutes per cycle x 4 cycles = 360 minutes, or 6 hours
90 minutes per cycle x 5 cycles = 450 minutes, or 7.5 hours
90 minutes per cycle x 6 cycles = 540 minutes, or 9 hours
Remember that these are guidelines, not hard and fast rules. In the end your body will tell you how much sleep to get. You just have to listen.
As you go through your week, think about ways you can prioritize sleep.
Will you watch one less episode on Netflix? Will you purchase some nice sheets? Will you keep your phone out of arm's reach instead of under your pillow?
Here’s to hitting the sack, not the snooze.