Fitness Now

“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?