Why Sleep is Your Secret Weapon (And How My Vacation Reminded Me the Hard Way!)

Hey there, fellow BCBAs! Let's talk about something we all know we should prioritize but somehow always seems to slide to the bottom of our to-do list: SLEEP.

I just got back from an amazing family vacation, and wow, did it give me a reality check about how much our sleep affects literally everything else in our lives. Spoiler alert: I totally messed up my sleep routine and paid for it big time.

When Vacation Brain Meets Sleep Science (Plot Twist: Vacation Brain Wins)

So here I am, a health and wellness coach who literally teaches other BCBAs about the importance of good sleep habits. And what did I do on vacation? Threw my entire sleep routine out the window like it was seven year old data! IYKYK!

We're talking a three-hour time difference, staying up way too late because "we're on vacation and this is fun," lots of cocktails (am I right), sleeping in because "when else can I do this," and basically acting like sleep schedules are just suggestions. You know how it goes - you're having such a good time with family that bedtime becomes more of a loose guideline than an actual thing.

And honestly? It was totally worth it in the moment. But my body definitely had some opinions about my choices.

Plot Twist: Enter the Travel Bug (Literally)

As if my completely demolished sleep schedule wasn't enough, I managed to pick up some lovely virus while traveling. Cue the body aches that made it impossible to get comfortable and a cough that decided 2 AM was the perfect time to make its presence known. And if you follow me on IG or are a client, you know that my voice disappeared too!

So there I was - sleep schedule already in shambles, now with a body that hurt everywhere and lungs and throat that apparently had their own agenda. It was like a perfect storm of "let's see how tired we can make this wellness coach."

The Slow Crawl Back to Human

The good news? I'm fully recovered from the virus now - thank goodness! But I'm still working on getting my sleep routine back on track. And let me tell you, it's been a process! My body is basically like, "Oh, NOW you want to sleep at normal times? That's cute."

This whole experience has been such a humbling reminder of why I always tell my coaching clients to build in buffer days when returning from travel or any major life disruption. I deliberately kept my first few days back pretty light because I knew I'd be dragging. Thank goodness for past-me's wisdom!

These aren't just "be nice to yourself" days (though we definitely need more of those). They're strategic planning for when your brain feels like it's running on dial-up internet and your energy levels are somewhere between "meh" and "please don't ask me to make decisions."

The Domino Effect of Terrible Sleep (AKA Why I Felt Like a Zombie)

When our sleep is out of whack, everything else follows suit. During my adjustment period after vacation, I got to experience the full buffet of sleep deprivation side effects:

• My immune system was compromised (hence catching that virus so easily)

• Decision-making became an Olympic sport I was definitely not qualified for

• My patience level dropped to approximately zero

• I wanted to eat ALL the comfort foods

• Motivation? What's that?

• Emotional regulation was more like emotional chaos

Sound familiar? As BCBAs/BCaBAs, we're already juggling a million things and dealing with challenging situations daily. When we're running on fumes, we're basically trying to do behavior analysis while our own behavior is completely out of whack.

Sleep Hygiene 101: The Basics That Actually Work

Getting back on track has reminded me of all the sleep hygiene fundamentals that I definitely should have been following:

Stick to a Schedule: I know, I know - easier said than done. But going to bed and waking up at the same time every day really does help your body know what's up. Even on weekends (sorry, not sorry).

Create a Bedtime Ritual: Start winding down 30-60 minutes before you want to sleep. This could be reading, gentle stretching, meditation, or just sitting quietly without screens. Find what works for you. (Side note: When my kids were young, my quiet time was after their bedtime)

Make Your Bedroom a Sleep Sanctuary: Cool, dark, and quiet is the goal. Think cave-like but cozy. Blackout curtains are your friend. My sleep mask is my bestie though!

Ditch the Screens: I know your phone is basically an extension of your hand, but that blue light is messing with your melatonin production. Try to put devices away at least an hour before bed. TV too! Let me tell you...I used to fall asleep to the TV being on...since I was like 10 years old! I don't anymore! Thank you, behavioral science!

Watch Your Caffeine Game: No afternoon coffee if you want to sleep at night. I learned this the hard way approximately 47 times. I can't even have an evening snack that contains dark chocolate anymore. I know, super sad :(

Get Some Morning Sun: Step outside for a walk or sit by a window with morning light within the first hour of waking up. Your circadian rhythm will thank you.

Comfort is Key: Invest in a good mattress and pillows. You spend a third of your life in bed - make it count! I know I need to up my game here...a king size mattress is much needed in my bedroom.

Brain Dump: Keep a notebook by your bed to write down all the thoughts that love to party in your head right when you're trying to sleep.

Why Sleep Actually Matters for Your BCBA Life

Here's the thing - when we prioritize sleep, we're not just being self-care warriors (though that's awesome too). We're actually making ourselves better at our jobs:

• Sharper thinking when writing programs and behavior plans

• More patience when that one client is having ALL the behaviors

• Better creativity for those tricky cases

• Resilience when everything seems to be on fire

• Less likely to burn out and question all our life choices

Let's Do Something About It!

If you're reading this thinking "yep, my sleep is a hot mess too," I've got some good news!

FREE CEU Event: "Improve YOUR Sleep with ABA and ACTr" I'm hosting a free continuing education event in June where we'll dive into evidence-based ways to actually improve your sleep using ABA principles and Acceptance and Commitment Training (ACTr). We'll talk about real strategies you can start using immediately - no fluff, just practical stuff that works.

"Beating BCBA Burnout with ACTr" - 6 Week Summer CEU Course Registration is open for my comprehensive program designed specifically for BCBAs who are feeling fried. Sleep is just one piece of the puzzle - we'll also cover stress management, setting boundaries without guilt, and how to actually enjoy your job again (yes, it's possible!).

Recharge 1:1 Coaching Program Sometimes you need that individualized touch - that's where my Recharge program comes in! I like to call it where BCBA mentorship meets health and wellness coaching. We'll work together one-on-one to tackle your specific challenges, whether that's sleep issues, burnout, career transitions, or just figuring out how to thrive (not just survive) in this field. It's completely customized to what YOU need most right now.

The Bottom Line

Sleep isn't just something we do when we're done with everything else - it's the foundation that makes everything else possible. My vacation reminded me (rather forcefully) that even small disruptions to our sleep can have big impacts on how we feel and function.

You don't need to become a sleep perfectionist overnight. Pick one or two things to focus on this week and build from there. Your future rested self will definitely appreciate it, and your clients will benefit from having a BCBA who's actually awake and alert!

Now if you'll excuse me, I'm going to go practice what I preach and get to bed at a reasonable hour. Sweet dreams, everyone!

Ready to finally prioritize your sleep and kick burnout to the curb? Check out my free June CEU event or learn more about the summer course. Because taking care of yourself isn't selfish - it's smart business!