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12 Resources For Quality Sleep For Weight Loss and Wellbeing

December 20, 2012 Leave a comment Go to comments

Healthy Sleep“Get Quality Sleep” is the first tip on the Basics page. It may seem boring, basic, obvious…or maybe not that important, but I believe sleep is an often neglected but essential first step to health and wellness.

I love to sleep. I jokingly say I’m neither a night owl nor an early bird – I’m a bear, I like to hibernate! I would love to sleep about 10pm-7am plus take an afternoon nap every day.

Unfortunately, that’s hard to do with a toddler and everything else life brings. When I don’t get enough sleep, it has a terrible effect on my physical and mental energy and wellbeing. When I’m feeling off, the first thing I try to do is get my sleep schedule back on track.

I’m not a sleep expert, so I’ve included a list of resources below to help convince you (if your skeptical) about the benefits of sleep and also help you form good habits and deal with sleep disturbances. Here are a few quick reasons why quality sleep is important:

Sleep for Weight Loss

Sleep deprivation can sabotage your weight loss goals in a variety of ways including:

  • Increased cravings (especially sugar) and eating to compensate for lack of energy
  • Fatigue interferes with your ability to make good decisions and have the willpower to follow through
  • Lack of energy for effective workouts

Sleep for Health

  • Sleep is vital for our body to rest, repair, and grow
  • Inadequate sleep can increase your risk of obesity and chronic diseases such as diabetes and cardiovascular disease
  • Insufficient sleep can negatively impact memory, judgment, and mood

Sleep Basics

  • Most adults need 7-8 hours a night, but needs vary and can be affected by poor quality sleep or accumulated sleep debt
  • Be consistent with your daily routines, including sleep time, wake time, and bedtime routine
  • Decrease stimulation as you approach bedtime, including exercise, caffeine, alcohol, technology & artificial lighting

Sleep Resources

  1. Harvard Medical School: Get Sleep
  2. National Sleep Foundation
  3. Mayo Clinic: Sleep
  4. Arizona Center for Integrative Medicine: Tips for Good Sleep 
  5. Discovery Health: Sleep Basics
  6. National Institutes of Health: National Center on Sleep Disorders Research 
  7. National Center for Complementary and Alternative Medicine: Sleep
  8. Yoga Journal: Yoga Poses for Insomnia
  9. How to Sleep Better Naturally 
  10. Michael Hyatt: 5 Reasons Why You Should Take a Nap Everyday and Podcast The Secret Power of Naps
  11. Zen Habits: 10 Benefits of Rising Early, and How to Do It
  12. Dr. Marc Weissbluth: Healthy Sleep Habits, Happy Child (this was my #1 resource for getting my baby on a good sleep schedule, and also great for educating about sleep patterns in general)

What tips do you have for getting a good night’s sleep?

  1. December 26, 2012 at 12:31 pm

    There are two resources I would recommend for helping you get started. There are a lot of options out there and you really have to figure out what your goals are. The first is a podcast:http://michaelhyatt.com/031-my-advice-to-beginning-bloggers-podcast.html and the second is an e-book if you’re willing to spend $8 http://www.theworkathomewoman.com/products/

  2. February 20, 2013 at 11:21 am

    Hiyah,

    Could I recommend my website to you and your readers, which contains loads of useful information about sleep, with a regular blog discussing the latest in sleep research and advice? It is at http://www.nosleeplessnights.com
    Thanks!

    • February 21, 2013 at 7:51 am

      Thanks for sharing your site Ethan, and appreciate you stopping by!

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