30-Day Challenge Module 14
- Read today's module on "How Much Sleep Do You Really Need?"
- Continue to log what you ate today, the portion sizes, and how you felt in your food log.
- Go through the Recipe Guide and plan to make at least one recipe from the Soup, Stew & Slow Cooker section this week. Add the meal(s) to your action plan. If you would like to try the featured Slow Cooker Chocolate Chicken Recipe CLICK HERE.
- Feel free to share with the Facebook Group the recipe(s) you plan on making.
How Much Sleep Do You Really Need?
We often hear experts say that we need "x" amount of sleep each night. I've heard experts recommend anywhere between 8 to 10 hours of sleep. For someone like myself who often wakes up at 5 am to hit the pool, 8 to 10 hours of sleep means I am going to bed between 7 pm and 9 pm. The truth is that everybody is unique and different so the amount of sleep you need will also be unique and different. The one thing that all the experts can agree on is that we all need sleep in order to function properly. Here are some tips on why sleep is so important:
1. Tissue and organ repair.
Throughout the day our tissues go through oxidative stress and damage. One major restorative function the body naturally has is called protein synthesis, which refers to the process whereby biological cells generate new proteins. This protein synthesis along with growth hormone release is what helps tissue repair, which in some cases only occurs during sleep.
2. Increase your attention span and alertness.
Neurons in the brain produce adenosine while we are awake. This build-up of adenosine in the brain is thought to be one factor that leads to our perception of being tired. As long as we are awake, adenosine continues to accumulate. During sleep, the body has a chance to clear adenosine from the system, so when we awaken we feel more alert.
3. Help with weight management.
When we are sleep deprived we tend to feel the need to eat more, which often leads to weight gain. The reason why this happens is that sleep helps balance our appetites by regulating levels of the hormones ghrelin and leptin, which play a role in our feelings of hunger and fullness.
4. Decrease stress levels.
Stress and sleep have a two-way relationship. High stress levels can make sleeping more difficult. At the same time, getting a good night’s sleep can help reduce the effects of stress. Remind yourself that it's how you perceive the stressfulness of your life events that influences your stress levels. There are many stress management tools that you can do to help you turn off the voices that keep you up at night. One of my favorite tools for stress management is exercise.
Watch as April, one of our coaches, explains how you can figure out the right amount of sleep you need. If you can sleep that amount every night you will find that your stress levels will lower as you have given your body the time it needs to repair and rejuvenate.
As a Lifestyle Transformation Coach, my mission and purpose in life is to inspire and empower lifelong positive changes. We understand that making those changes can be difficult and that there is no shame in needing help. All of our 1-on-1 coaching clients receive exclusive access to our entire exercise video library, and can choose to participate in any of our 30-Day Challenges up to six times as part of their coaching package. If you would like to inquire about working with a coach take some time to COMPLETE THIS HEALTH ASSESSMENT.
All Rights Reserved. No part of this program may be reproduced or redistributed without permission in writing from the author. The 30-Day Challenge program does not make any recommendation of medical treatment or medication. No individual should undertake the 30-Day Challenge program or any of its regimens without first consulting and obtaining the informed approval of a licensed medical practitioner