Improve your Sleep Quality. Improve your Fitness.
Greetings 4am Fitness Crew.
I struggled with inadequate sleep for several frustrating years. Like many of my fellow 4am Fitness Crew, the days were simply too short for my driven life. Little did I realize then, my long days were leading me down the path of an unhealthy and possibly shortened life.
Since I spend most daylight hours with my fitness and wellness clients – I dedicated the late hours of the night to work related tasks. I felt proud of my ambition driven routine. I was exhausted, but I was building a business and these “sacrifices were necessary” I reasoned.
What I did not reason was, I was developing a habit dangerous to my health. In fact, Professor Russell Foster, a neuroscientist at Oxford University said, sleep deprivation is as bad as smoking. Really? Yes! (According to The Sydney Morning Herald, July 28, 2015).[1] The same article explains, sleep deprivation does not make me a creative genius but rather a dangerous idiot; “Lack of sleep damages a whole host of skills – empathy, processing information, ability to handle people, but right at the top of the chain you get overly impulsive, impairing thinking because of this problem.” [2] Ok, that explains my irrational, cranky behavior during the day, when I struggled with sleep deprivation.
The CDC (Centers for Disease Control and Prevention) also waves a massive red flag concerning sleep deprivation. The CDC finds several health problems connected to sleep deprivation including:
High blood pressure. During normal sleep, your blood pressure goes down. Having sleep problems means your blood pressure stays higher for a longer period. High blood pressure is one of the leading risks for heart disease and stroke. About 75 million Americans—1 in 3 adults—have high blood pressure.
Type 2 diabetes. Diabetes is a disease that causes sugar to build up in your blood, a condition that can damage your blood vessels. Several studies show that getting enough good sleep may help people improve blood sugar control.
Obesity. Lack of sleep can lead to unhealthy weight gain. This is especially true for children and adolescents, who need more sleep than adults. Not getting enough sleep may affect a part of the brain that controls hunger. [3]
When I was a young fitness trainer (many moons ago) I was always baffled when a very athletic client with admirable healthy body composition confined in me their battles with Type 2 diabetes and high blood pressure. While sleep deprivation was not always the culprit – when it was, several of my clients experienced rapid return to normal numbers (with both high blood pressure and Type 2 diabetes) when an aggressive healthy sleep schedule was implemented.
(Note: If you are experiencing persistent sleep deprivation, please see your primary health care physician at once.)
Can we all agree; every day late nights and early mornings are toxic?
Can we all agree we live in the real world and occasional weekday late night and weekend hangouts are allowable?
It is time for some solutions. I use the following “10 Tips for a Good Night’s Sleep” from the Sleep Health Foundation [4] for my wellness clients. These solutions are very doable, but you must be intentional and consistent.
1. Have a regular sleep pattern
Try to go to bed at around the same time every evening and get up at around the same time every morning. Improved sleep will not happen as soon as changes are made. But if good sleep habits are maintained, sleep will certainly get better. Find what time works for you and stick with it.
2. Spend the right amount of time in bed
Most adults need about 7 to 8 hours sleep every night. Some require more and some less. Many poor sleepers spend much more than 8 hours in bed, and this makes fragmented sleep a habit. Except if you have lengthy sleep requirements, limit your time in bed to no more than 8.5 hours. If you often take hours to fall asleep, go to bed later. Remember that children need more sleep than adults.
3. Bed is for sleeping, not entertainment
Hand-held electronic devices (e.g., smartphones) and other distractions can interfere with your sleep. It is better not to sleep with your TV or other devices on. Your mind needs to be in the habit of knowing that if you are in bed, you are there to sleep. Don’t stay in bed if you are wide awake.
4. Wind down and relax before going to bed
Have a buffer zone before bedtime. Sort out any problems well before going to bed. This may mean setting aside a ‘worry time’ during the day. Use this time to go over the day's activities and work out a plan of action for the next day. Try to avoid using your computer or other electronic screens within one hour of bedtime. Exercise is fine, but not too late in the evening. Find a relaxation technique that works for you and practice it regularly, during your wind down period.
5. Make sure your bedroom is comfortable
You should have a quiet, dark room with comfortable bedding and good temperature control.
6. Alcohol, caffeine, and cigarettes – to be avoided
Alcohol may help you to get off to sleep but will disrupt your sleep during the night. Caffeine (tea, coffee, cola drinks) and the nicotine in cigarettes are stimulants that can keep you awake.
7. Avoid daytime naps
Sleeping during the day will make it much more difficult to sleep well at night. If a nap is absolutely necessary, for example because of a late night, then limit this to about twenty minutes. Make sure that you are awake for at least 4 hours before going back to bed. Do not allow yourself to fall asleep in front of the TV – not even for a minute.
8. Do not lie awake watching the clock
Watching the time on a clock just makes you anxious about not being asleep. If possible, take the clock out of your bedroom. If you need the clock for the alarm, turn it around so that you cannot see the time. Resist the temptation to look at the time on your various electronic devices. These should ideally be charged outside of the bedroom overnight.
9. Avoid sleeping pills except in exceptional circumstances
They do not fix the cause of your sleeping problem.
10. You may need professional help
If you are still having trouble sleeping, if you have persistent challenges with mood swings, if you have excessive daytime sleepiness, restlessness in bed, severe snoring or wakening unrefreshed despite what should be adequate length sleep, make sure that you go and see your doctor. (Sleep Health Foundation: 10 Tips for a Good Night’s Sleep)
Remember, the quality of your 4am Fitness Crew experience is related to your quality of sleep.
Looking forward to a well-rested and refreshed you at 4am tomorrow, ready to embrace all the priceless wellness gifts the 4am Fitness Crew space affords.
Louis
Trusted Sources
Sleep deprivation is ‘as bad as smoking’: The Sidney Morning Herald, July28, 2015
Sleep deprivation is ‘as bad as smoking’: The Sidney Morning Herald, July28, 2015
CDC (Centers for Disease Control and Prevention): How Does Sleep Affect Your Heart Health?
Sleep Health Foundation: 10 Tips for a Good Night’s Sleep
Ready to start your wellness journey?
Visit our Wellness Coaching page to learn more and schedule your consultation today!
