Are you feeling it NOW that it’s the start of the week?
In order to live a FULL life
Live out your dreams
Work smart and play hard
Stay healthy and have longevity
And be able to give those you love the very BEST of you…
Your body and your brain need sleep.
On some level you know that, but if my clients are any example, getting more sleep seems to the hardest healthy habit to start.
So today I’m not only sharing sleep related health facts (some might really surprise you) but I’m sharing:
WHY I think you don’t go to bed early
Something you CAN do tonight to change your ways.
Here’s just a few of the many things you should know before you choose to short change yourself on sleep:
- Sleeping less than 6 hours at night causes a lack of blood flow to the brain which results in slow thinking, poor concentration and diminished cognitive skills the next day. Not good for your day job.
- Studies have found a link between insufficient sleep and some serious health problems, such as heart disease, heart attacks, diabetes, and obesity.You might think it would take years to do real damage, but one study simulated the effects of the disturbed sleep patterns of shift workers on 10 young healthy adults. After a mere four days, three of them had blood glucose levels that qualified as pre-diabetic. This can cause cravings and irritability as well.
- According to a poll conducted by the National Sleep Foundation, up to 26% of people say that their sex lives tend to suffer because they’re just too tired. There’s evidence that in men, impaired sleep can be associated with lower testosterone levels — although the exact nature of the link isn’t clear. Think that affects your relationship?
- Sleep is an essential nutrient needed for your brain to make feel good chemicals like Serotonin and Dopamine. Without these chemicals, you feel anxious, unmotivated, cranky, guilty, self conscious, scattered and irritable. No fun!
- Many studies have shown a link between sleep loss and lower pain threshold. If you already have an injury or chronic pain condition you are just asking for trouble!
- A lack of sleep makes you gain weight. A lack of sleep slows production of the hormone leptin which plays a key role in making you feel full. When you don’t get enough sleep, leptin levels drop. This means you feel hungrier more often and crave high-fat and high-calorie foods .
- Finding yourself forgetful today? Studies have shown that while we sleep, our brains process and consolidate our memories. If you don’t get enough sleep, evidence suggests those memories might not get stored correctly, can be lost or that you may even construct “false” memories in place of what really happened. Does that sound like “losing it” to you?
This SHOULD be enough to change your tune about your bedtime BUT after hundreds and hundreds of client conversations I’ve realized these facts are no competition for the reason you stay up late.
You stay up late because those late night hours are the ONLY time you take for yourself all day.
Just for YOU.
Not for work.
Not for your kids.
Not even for your spouse or partner.
When you change THAT by taking time earlier in the day FOR YOU…you’ll be ready to get in bed on time.
So here’s a game my clients inspired called:
Instead of “last call” for alcohol
Try a last call for YOU time.
Set your phone alarm for 1 hour before the time you need to be in bed in order to get 7-9 hours of sleep.
Warn your family whats happening.
When that alarm goes off Mom, Dad, Husband, Wife…has left the building.
Use that hour to do something indulgent that leaves you feeling satisfied with your day.
After one hour…get in bed.
You must do that for this to work.
You’ll find this ritual improves the whole family’s sleep and well being.
Be Happy…Be Healthy..Be Laughter…Be Love