Welcome to day 4 of the 5-day body transformation course. So far we’ve covered mindset, what to eat, and how to train. Now we’re talking about sleep.
Today, a lack of sleep is worn as a badge of honor.
- I pulled an all-nighter to get work done
- I only slept an hour but I feel great!
- I was out all night with so and so living it up.
- There’s plenty of time to sleep when I’m dead.
- Sleep is for the weak, I’m fine on just a few hours.
- I’m just too busy to get the normal 8 hours.
- I’ve got kids, I’ve got to do this first, I have to do that now.
We’re also encouraged to do things that take away from sleep like hustle and grind.
A lack of sleep will make you fat, stupid, weak, sick, and moody
In a study involving 9,000 people between 1982 and 1984 (NHANES I), researchers found that people who averaged six hours of sleep per night were 27% more likely to be overweight than their seven-to-nine hour counterparts; and those averaging five hours of sleep per night were 73% more likely to be overweight.
Most of us feel like we can operate just fine with a few hours of sleep each night. But studies show that a mere 2% of people can actually function normally when averaging less than seven hours of sleep each day.
You probably take sleeping for granted right now, considering it a luxury as opposed to a necessity.
- Are you typically drowsy during a good portion of the day, especially in the morning?
- Are you falling asleep at night in a couple of minutes?
- Are your energy levels fluctuating throughout the day?
- Is your mood doing the same?
Sleep restores everything in our bodies: Our immune, nervous, skeletal, hormonal, and muscular systems. We “rest and digest”.
Sleep helps regulate our metabolism: Including blood sugar and insulin levels. Eventually, chronically inadequate sleep can actually make us gain fat and develop diabetes.
Sleep helps us make and recall memories: We think, learn, and make decisions better when well-rested.
More sleep means better habit consistency: More motivation, more energy, and more willpower. Many folks find that late-night is the perfect time for a snack. And at 11 p.m., almost nobody is eating steamed broccoli. Go to bed, and that temptation is removed. Plus, being well-rested usually means fewer food cravings and smarter choices the next day.
THE GOAL IS NOT 7-9 HOURS OF SLEEP. BUT TO BUILD A SLEEP ROUTINE
Unfortunately, we can’t control how much sleep we get. Sometimes you’re going to have a tough time falling asleep or staying asleep. But you can control how you prepare for bed and that can increase the likelihood you get quality sleep.
A few of my favorite tips:
- Turn your phone on airplane mode and avoid electronics or screens 30-60 minutes before bed.
- Create a sleep cave by blocking any light that can get into your room. Blackout windows, light from clocks, or any other electronics.
- Set your room temperature to 68 degrees.
- Supplement with melatonin 30 minutes before bed
- Do a brain dump of thoughts, ideas, and things on your mind 30 minutes before bed.
To get your sleep game strong I’ve put together an infographic for you.
Download: Hacking Your Sleep And Building A Sleep Routine
WHAT’S TO COME TOMORROW: DE-STRESS
An often overlooked secret to success in stress management. Tomorrow, we’ll be talking about what stress is, how to cope with stress, and why you actually want and need a little bit in your life.
LIVE LEAN STRENGTH AND WEIGHT LOSS COACHING
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