Why Sleep is Important

In Matt Walker’s informative Ted Talk, he dives into the science behind why sleep is our superpower, and the effects of getting too little sleep versus getting enough. The amount of sleep we get each night has profound effects on our brain and body.

You may already be aware of research showing that our most productive learning happens when we take in new information and then get enough quality sleep for our brains to process the learning while we snooze. Essentially, sleep is like a “save” button for the memories and new ideas our brain just took in. Additionally, the amount of sleep we get prior to learning dictates how prepared our brain will be as we seek to learn new information. Matt Walker explains that “without sleep, the memory circuits of the brain essentially become waterlogged, and you can’t absorb new memories.” As we age, our sleep quality starts to decline and it becomes more difficult to achieve deep sleep. As sleep quality declines, so does our memory and cognitive functioning. Over time, lack of restorative sleep can lead to cognitive issues like Alzheimer’s disease.

When you catch a cold or are feeling under the weather, do you notice any links with the amount or quality of sleep you’ve been getting? Our immune system is notably impacted by our sleep patterns. Our immune system is made up of Natural Killer Cells which attack dangerous, unwanted elements like cancer cells, bacteria, and viruses, and eliminate them. Without adequate sleep, Natural Killer Cells are not able to activate, leading to a drop in immune functioning. Risk for colon cancer, prostate cancer, and breast cancer increases as quality sleep is hindered.

The good news is that we can use this knowledge to intervene and make changes in our sleep patterns to improve our brain and physical functioning. Caffeine and alcohol consumption both impact our sleep, and making changes in your intake of these could be a great place to start. Another way to start making positive changes is to reassess your sleep conditions. If you take naps and notice it difficult to fall asleep at night, reconsider your napping habits. Setting a consistent bedtime and wake-up time are two of the most beneficial things you can do to get your body into a healthier sleep routine. This means going to bed at the same time and waking up at the same time each day--even on the weekends or days off. Finally, our bodies need to drop in temperature by a few degrees to fall asleep and stay asleep, so adjust your thermostat to around 65 degrees Fahrenheit.

Most of this is probably not very new to you, and yet it can be so difficult to adopt better sleep habits! Our society prioritizes productivity and staying busy over truly listening to what our bodies need. In order to make the necessary changes to our sleep, we must let go of the idea that sleeping too much is lazy, or that other pieces of life are more important than sleep. We must decide that we deserve to get quality sleep. What are a few small steps you can take to start getting deeper, more restorative sleep tonight?

References

Walker, M. (2019). Sleep is your superpower. Retrieved from https://www.ted.com/talks/matt_walker_sleep_is_your_superpower?language=en

Sarah Philipp Talks About Mental Health + Nutrition

Our wonderful nutritionist, Sarah Philipp, was interviewed by MKE Lifestyle Mag to talk about the links between nutrition and mental health. Follow this link to read the article:

http://www.mkelifestyle.com/index.php?src=gendocs&ref=GoodWill%26GoodChoices&category=Milwaukee+Resources&utm_campaign=later-linkinbio-abundelicious&utm_content=later-4365541&utm_medium=social&utm_source=instagram

Welcome to Therapy

Written by Dr. Joanna Love, Licensed Psychologist

What is therapy?

You’re reading this because you are seeking healing for yourself or someone you love, and you think therapy could be a source of that healing. Whether you have been thinking about therapy for a while or are just considering it for the first time, seeking information – reading this post – is an important step on your healing journey. 

However, as you may already have found, some of the language and ideas connected to therapy can be overwhelming and confusing. The goal of this post is to demystify the therapy experience, and equip you with some basic information to move forward.

There are many ways to experience healing. Why therapy?

It’s true: there are a range of things that can contribute to positive growth and healing in your life. 

For example, the mind and body are connected, so taking care of your body is one way to feel better inside and out. Physical movement is great for stress reduction. A healthy diet helps your body to function better. 

Spiritual approaches have helped people for millennia. You may find healing through faith, prayer, beauty, nature, and music.

Living a balanced life, caring for your mind, body, and spirit, and paying attention to your whole self can both heal and maintain health. However, it is very common to need additional support from outside yourself to achieve the full health you are seeking. Research has taught us that going to therapy can be a strong source of healing for most people.

What’s the difference between therapy and counseling?

Therapy, psychotherapy, and counseling are different words that generally mean the same thing. That said, there are many different types of therapy. 

A few examples:

• Psychodynamic therapy uses techniques focused more on understanding emotions and gaining insight into yourself

• Cognitive-behavioral therapy (CBT) tends to focus on understanding thoughts and belief that affect feelings, and changing behaviors through action-oriented strategies

• Other approaches focus on your context within a family or community, cultural influences, or existential concepts like identity and purpose

Your therapist may lean toward a specific school of thought, area of research, or focus. Therapists may also integrate multiple techniques and approaches in their work, depending on your specific needs. 

These differences can sometimes be explained by the type of training your therapist received. Your therapist may have a masters degree in counseling, clinical social work, or a doctoral degree in psychology. All therapists are licensed by the state to provide mental health services.

Why does therapy work?

Therapy is more than a list of strategies and helpful recommendations. Therapy works because it is based in a relationship. Relationship is a powerful context for healing that can’t be found through something like a self-help book, or an individual practice like meditation. 

However, therapy is unlike any other relationship that you may experience, because it is at once intimate while also being transactional. It is intimate because your therapist keeps your true thoughts safe, and creates space that contains your deeper feelings. But it is transactional, because you pay a fee for a service that your therapist provides.

The unique attributes of the therapist + client relationship are why therapy is successful for many people. 

You’re not crazy, and you’re not alone.

There is nothing wrong with seeking help through therapy. In the same way someone may work with a personal trainer, physical therapist, or doctor to improve their physical health, seeking therapy is an investment in your personal wellness.

Many human experiences can feel crazy. Things like panic attacks or flashbacks to traumatic events might make you feel crazy; as if you’re going out of your mind or leaving your body. Unwanted thoughts that keep popping into your mind or behaviors you feel you can’t control might seem to make no sense. Some people feel sad or anxious for so long, it starts to feel as if it is part of who they are. 

Regardless of the nature of your struggle, there is good news: Our behaviors and feelings can be explained, and healing is possible. There is always hope for healing. Therapy can help.