New Year’s Resolution #1 – Don’t Get Out of Bed!
Did you know that studies have shown that less than 25% of people keep their New Years resolutions going after 30 days? Here is an idea for a resolution that you can look forward to keeping – sleep more! Who doesn’t enjoy getting in your favorite pajamas and not setting an alarm clock?!
The National Sleep Foundation recommends on average eight hours of sleep per night for adults. A few shorter days here and there can be overcome on the weekend but constant chronic lack of sleep can make us miss out on so many benefits for our health.
Here are a few reasons why we should make it our #1 priority in 2020:
- It boosts our immune function – Being well rested helps our immune system work more effectively. Its job is to identify harmful bacteria and viruses and destroy them. Ongoing lack of sleep can weaken this system and leave us vulnerable to colds and the flu.
- Improves concentration and productivity – sleep is important to brain function. Problem solving, better memory retention and making good decisions are tied to sleep.
- Improves athletic performance – during sleep your body works to repair and renew damaged tissue from training, lessening muscle soreness. Also, being rested helps with coordination, energy and better performance intensity which helps builds strength.
- Getting your beauty sleep is a thing! It is true that getting good sleep brightens our eyes, helps our complexion and gives us clearer skin.
- Helps with weight – Chronic sleep deprivation may cause weight gain by affecting the way our bodies process and store carbohydrates, and by altering levels of hormones that affect our appetite.
- Maintains positive vibes – the balance between sleep and mental health have long been studied. Sleep loss may result in irritability, impatience, and moodiness which do not give us a sunny outlook on life. Refreshing slumber helps you hit the reset button on a bad day and promotes a sense of well-being.
Setting up a sleep routine can help you keep this resolution strong. Here are a few tips to starting:
- Avoid electronics (computers, television, tablets and cellphones) at least one hour before bed.
- Keep a calm environment around bedtime. Decrease noise, lower the lights and use meditation, prayer, calm music or breathing techniques to relax.
- Avoid stimulants before bed, i.e. coffee, energy drinks
- Cooler room temperatures, darkness and white noise can help promote staying asleep
- Manage worries – try to resolve your worries or concerns before bedtime. Have a pad of paper on your bedside table to write anything you need to take care of the next day.
I recently downloaded an App called Pillow that tracks my sleep by monitoring my heart rate throughout the night. It breaks out my sleep into light sleep, deep sleep and REM. The longer you are in deep sleep and REM, the more refreshed you will be the next day. This is one resolution that I am keeping on my list this year. Hopefully everyone got some needed rest during the holidays and will join me by making sleep a priority in 2020.
Regular physical activity can promote better sleep too so come join us in the gym too! 😊 Coach Sara