Reflecting on my sleep habits
Monday, August 03, 2020
Each week I look forward to what our 5% challenge leaders post for our "Living the Good Life (LTGL)" Challenge. This week we are to sleep 7 - 9 hours and..
Well, here it is from our leaders' post:
"Our Summer theme Self Care is defined as taking an active role in protecting your own well-being, particularly during periods of stress. Getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life, and safety. During sleep, your body is working to support healthy brain function and maintain your physical health.
Getting the right amount of sleep may be one of the easiest things we can do to aid in weight loss and maintain good mental health. The body works most efficiently when it's well-rested, so 7 - 9 hours is best for optimal health.
If you wake without an alarm and feel refreshed when you get up, you're likely getting the right amount of sleep for you. But many of us do not get enough sleep, which can leave us cranky and sleep-deprived struggling to make it through the day, and lacking the energy to exercise and keep within our calorie ranges. Tiredness leads to impulse eating and poor food choices, and we lack the energy to keep up with the day to day activities.
There are two issues at work with sleep and weight gain. The first is intuitive: If you're up late, the odds are greater that you're doing some late-night snacking [...] The other involves what's going on biochemically when you're sleep-deprived and your body chemistry makes you store fat more efficiently. [...]
[...] You can change [...] by setting up a sleep routine, and going to bed 15 minutes earlier each day to adjust to your optimal sleep time. Slowly build up to at least eight hours and see how you feel.
While every individual’s need for sleep is different, most experts recommend getting AT LEAST 8 hours per night. Make sure this sleep is consistent during the week and through the weekends. After all, there is no real way to play catch-up when it comes to sleeping. If you are exercising intensely your need for sleep may be even higher—up to 10 hours a night!
Like stress, poor sleep can lead to a host of other health problems, from weight gain to a suppressed immune system.