Do One Thing (DOT) #3 – Sleep

It’s a new month, which means a new “one thing” to focus on: Getting enough sleep. As we connect our DOTs (Do One Thing), let’s remember that health and fitness are about so much more than just exercise and eating (See here for DOT #1 and DOT #2). You may recognize some of this information from the Rainbow Fitness Flower series I introduced last year. It’s so important that it’s worth repeating.

 

 

Sleep

I know this is one of those topics that gets scoffed at – for various reasons. But I’d say water and sleep are probably the two secret weapons to better health and fitness. Everyone immediately starts thinking eating and exercising (and obviously I won’t deny those are important facets), but people often overlook the extreme importance of those night time hours.

 

Here are my initial thoughts on that precious period of time…

I need sleep. I love sleep. During each of my sons’ first years of life, I was certain that I was NEVER going to feel rested again!

You could say I’ve never been a real night owl (although my parents would probably object to that statement having experienced my high school weekends firsthand). But now, I would happily go to bed by 9PM and honestly, my most productive hours occur between the hours of 5 and 9AM. I’m weird… I know…Maybe it has something to do with my name? I’ll blame it on my parents for calling me Dawn, I guess.

So what does this have to do with fitness? More than most people realize!

For me, it’s a simple calorie consumption issue. If I stay up late, guaranteed I will eat something. (And usually by then, my snack choices are less than stellar… think Pop-Tarts, ice cream, chips…) If I just go to bed, I fall asleep and never have that feeling of hunger cross my mind.

All of this is connected to the hormones, ghrelin and leptin, in particular. Ghrelin makes you feel hungry (I must be an overproducer! I’m almost always hungry!); whereas leptin makes you feel full. When your body is sleep deprived, ghrelin increases and leptin decreases, causing you to eat more than your body really needs.

Nighttime sleep resets these hormones and allows them to work efficiently. I appreciate the way Jade Teta of Metabolic Effect compares it to downloading computer software. It takes TIME – you need to reboot on daily basis. Your body can actually switch from fat-storing processes to fat-burning ones overnight — IF it has enough time, like 8-9 hours preferably.

In addition, the actual time you go to bed is significant as well. Our bodies were designed by the Creator to sleep shortly after the sun sets. Think about it. Before there was artificial light, humans had to sleep when darkness arrived. Even exposure to artificial light/screens/etc. delays the timing of these fat-burning processes that typically occur overnight. AND – these processes stop when the sun comes up. So if you don’t go to bed until after midnight, you get 5 or less hours of real darkness, which is not enough to reset your hormonal systems. (**If you have a particularly difficult time falling asleep at night, see below for a free 10-minute relaxation download I’ve created).

Now I know it may seem impossible at this stage of your life to get 8-9 uninterrupted hours of sleep between the hours of 10PM and 5AM. I’m realistic. I understand. I’m just putting it out there as something to consider if you feel like you’re working hard on the nutrition and exercise pieces, but you’re just not seeing any changes in your health and wellness.

If you are thinking about trying to make some changes in your sleeping patterns, start small. Just work at going to bed 15 minutes earlier than normal. Let your body adjust and try another 15 minutes until you get to the point that works for you.

Proverbs 3:24 tells us that when we lie down, “our sleep will be sweet.” Oh, the irony! Find your sweetness in your sleep instead of the sweet (or savory) snacks you might be consuming if you were staying up late!

Whether you’re an early bird or a night owl, see if for just this month, you can focus on finding the pillow a few minutes sooner.

 

What’s your typical night of sleep look like? Comment below! 

 

DOT #4 is up now too (and #5-12 will be coming each month throughout the year!) Be sure to subscribe to my email list here and join us in “doing one thing” at a time…to make some really big changes forever.

 

Plus, need help falling asleep? Here’s a FREE GIFT from me to you: A 10-minute (well, almost 11) relaxation audio to help you fall asleep. Some of my BodyFlow class members recommended that I put a disclaimer on this gift. **Do not listen to while driving** Safety first, friends!

No money-back guarantees of course, but I’d say from the amount of snoring that I’ve heard throughout the classes, this might help!

Live well – Love life!