12 Jul Go to Bed!
What’s overrated? Waking up at 5am to run 3 miles after staying up until midnight to make a work deadline. What’s 100% underrated? SLEEP.
Sleep is hands down the #1 most ignored nutrient that you can give your body. That run that you just went on? Guess what? The 300 calorie burn did not help you more than another 2 hours of sleep would have. Promise.
Sleep is essential for your overall wellbeing. When you sleep, your entire body has a chance to recover and grow. This includes your brain’s memory and learning capacity, your tissues and organs, your muscle synthesis and even your appetite control. Your hormones have a chance to regulate, your digestion can reset and when given adequate TIME, you will wake up refreshed.
We all have a circadian rhythm. It regulates the way in which our bodies react to a daily cycle. When it’s thrown out of whack (ie sleeping for less than 7 hours), we start to compromise everything from our choice making (maybe donuts for breakfast and 3 cups of coffee), our immune system (ever wake up with a sore throat for “no reason”?), our creativity, irritability, libido, skin quality and more. “Beauty Sleep” is a real thing!
Moreover, these temporary affects from sleep deprivation can ultimately lead you to a chronic illness, weight gain, anxiety, and risk of accidents and overall mental and physical performance.
I like this quick guide from Mayo Clinic for people without existing conditions that may require more:
| Age group | Recommended amount of sleep |
| Newborns | 14 to 17 hours a day |
| 12 months | About 10 hours at night, plus 4 hours of naps |
| 2 years | About 11 to 12 hours at night, plus a 1- to 2-hour afternoon nap |
| 3 to 5 years | 10 to 13 hours |
| 6 to 13 years | 9 to 11 hours |
| 14 to 17 years | 8 to 10 hours |
| Adults | 7 to 9 hours |
The best thing you can do is get on a regular sleep schedule and maintain it even on the weekends. Aim to go to bed around the same time every evening with a similar nighttime ritual (that preferably does not include electronics) and wake at the same time.
Try not to let the bed bugs bite!