If You’re Reading this Take a Nap: Getting adequate sleep for your brain and body

TDB Fitness Newsletter 8/29/2021

Humans need sleep. Sleep is essential for our brains and bodies to operate at their best capacity. Unfortunately, many of us don’t get the enough of the healthy sleep we need!

Tip of the Week: Sleep

Ironically, I’m sleep deprived as I write this. Being sleep deprived means I’ve recently gotten less than the recommended hours of sleep for my age group (7-9 hours nightly). Insomnia, the inability to fall asleep or maintain sleep, is unfortunately a symptom of ADHD I’ve struggled with since childhood.

I was up much earlier than I needed to be on Saturday morning. Once my brain started moving, there was no going back to sleep. I know the symptoms of of sleep deprivation well; daytime sleepiness (notorious nap queen), slowed thinking, reduced attention span, worsened memory, poor or risky decision-making, and mood changes. When sleep deprivation becomes chronic, though? It makes us more likely to have a lot of scary life things we would like to avoid like heart disease, stroke, cancer, depression, chronic mental health issues, kidney disease, and diabetes.

Have I convinced you to get more sleep yet? Because roughly 35% of all adults sleep less than the recommended 7 hours a night. That means there are a whole lot of sleep deprived people out there. However, getting better sleep is just as attainable as any other goal you set when you build healthy habits.

Building habits for healthy sleep:

  • Use a supplement. Melatonin is one commonly used sleep supplement. When we have 8 hours available to us to sleep, Vinnie and I eat Melatonin chews before bed.
  • Have a routine. Your body likes habits. Set an alarm at the same time every night to start your bedtime routine. Take 10-15 minutes to prepare yourself to sleep, like you would any activity. My bedtime routine includes washing my face, brushing my teeth, moisturizing, and stretching. Turning your bedtime routine into a habit will help you set your body clock to a regular cycle.
  • Stretch. Stretching helps you release tension in your muscles and increases blood flow. Stretching before bed therefore makes it more likely you’ll be able to get comfy for sleeping.
  • Consider what and when you eat/drink. Having to use the bathroom in the middle of the night is disruptive to your sleep cycle. Every time you wake up, you also have to fall back asleep; decreasing the amount of quality rest you actually get. Anything with caffeine too close to bedtime will also make it hard for you to sleep.
  • Limit screen time before bed. The blue light in your phone or computer screen prevents your brain from producing melatonin naturally – making it harder to fall asleep.

Sleep is important! Our brains and bodies need adequate rest in order to operate at max capacity. It is easy to sacrifice sleep in order to meet the demands of our busy schedules. However, I’ve found maintaining a healthy sleep schedule has been an essential part of living a balanced and holistically healthy life. Commit yourself to getting healthier sleep — you deserve it!

Team Announcements


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Outdoor Workout

Saturday September 18, 2021 will be our next outdoor bootcamp workout at ITC Sports Park in Novi, MI. Invite anyone you think would benefit from joining the Team!

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