Happy Hump day my dear friends! We’ve made it so far! Wooohooooo! I don’t know how about you, but once Wednesday comes around, I am a happy person again haha!
You know what else can make me happy? When I get a decent amount of sleep! However, I think, I’ve got a real problem: On work days when I have to wake up at 6.30 am, I could EASILY sleep until 9-10 am *or at least that’s how my body feels*; yet, on a weekend, when I actually can sleep in, I can’t!!! Like, WHAT IN THE WORLD IS WRONG WITH ME?!
I definitely don’t suffer from sleep deprivation because I always get at least 7 hours of sleep, but I do remember how I would pull all nighters when I was still at school. I mean, I definitely didn’t feel my best on those days, but I really didn’t think of it much. However, there are some serious problems that could stem from sleep deprivation. Take a look at it!
That’s some serious stuff! I found some good tips on how to sleep better here, but this is a quick summary:
- Keep a regular sleep schedule: set a regular bedtime, be smart about napping
- Naturally regulate your sleep-wake cycle: increase light exposure during day time, turn off TV & computer at night (record your favorite late shows), change your bright light bulbs
- Create a relaxing bedtime routine: keep noise levels down, keep your room cool, make sure your bed is comfortable, create bedtime relaxing rituals (read a book or magazine, take a bath, listen to soft music)
- Eat right and get regular exercise: stay away from big meals at night, avoid alcohol before bed, cut down on caffeine, quit smoking
- Get anxiety and stress in check: deep breathing, progressive muscle relaxation, practice yoga
Let’s move on to my planned workout for today. According to my 12-week plan, this is what I gotta do:
Unbreakable Strength Plus Run
Repeat four times (3-minute rest between sets):
- Dumbbell Lunge 30 seconds each leg
- Split Lunch Jumps 30 seconds
- Plank Walk 45 seconds
- Shoulder Taps 45 seconds
Run 20 minutes with heart rate in zone 3. However, since I won’t be able to make it to the gym today, I decided to do the following Fat Burning Cardio workout instead of the run.
What does your workout look like today? Also what are your secrets to getting a proper amount of sleep?
xoxo
Olena
candies & crunches 
I was sleep deprived for many years and am finally trying to break out of it. I know how bad it is for your body and how important sleep is! Great info graphic!
Thank you Megan! I hope you can get it under control. It definitely takes a big effort and is also a question of breaking a habit, but nothing impossible 🙂 The benefits are definitely worth it 😀 xoxo
I don’t even know how I functioned in college. Bed at 4am, class at 730, drinking a few nights a week…all this years before I started drinking coffee. That I got out of there in one piece is mind boggling, much less that I got into grad school haha.
I know! When I was studying full-time at the university, I also worked full-time + living on my own and a full-time bf and having fun with friends. And I was just fine. Now, I’m amazed how it was even possible 😀 xoxo
What a good reminder that sleep is so important to overall health. I find that if I turn off the laptop and TV an hour before bedtime and read a book instead, I sleep better. I guess it helps wind me down. Oh and I avoid coffee in the afternoons. I love getting in a routine and then waking up early (ish) on the weekend with bounds of energy. 🙂
Try also airing out the room a bit, even a few minutes will make a huge difference. Fresh air is the key hahah! And I bet where you live, the quality of it must be so much better! xoxo
Some great tips – I love the ‘sleep better’ link you shared, it had great ideas such as ‘make relaxation the goal instead of sleep’. It is too easy to get stressed in the middle of the night if you wake up and can’t get back to sleep.
Also love the infographic, and HealthCentral has loads of great resources.
I had always been a morning person (morning paper route as a kid, etc), but at college that seemed to flip-flop for a while, then I went back to mornings once I started working – but always needed at least 8 hours of sleep.
After our second son was born, he had some troubles (and a bit of NICU time) and my wife had complications, and really took at least 9 months to be ‘better’ … and since then I rarely sleep more than 5-6 hours – and that was almost 16 years ago 🙂
That’s not good, Michael! Plus from what I understand, your kids should be grown up now, so no more reasons not to sleep. Or, wait, more reasons not to sleep. haha! Once again, thank you very much for your advice today. I went back and edited all of the posts 🙂 xoxo
There are times I have sleeping issues like insomnia and restless leg syndrome. The doctor told me to take Benedryl when I have difficulty until I’ve gotten at least a few good night’s sleep. It helps me get back into my normal rhythm. But it dries my nose out so much the next day that it’s super uncomfortable so I end up taking Nyquil or Zzquil or whatever it’s called. I just can’t get my brain to turn off sometimes! My 4-year-old sleeps has a futon on the floor next to our bed and has a musical seahorse from when he was an infant. Every night he plays it to help put him to sleep. I asked him to put his seahorse on the floor between us so I could hear it better. I lie still on my back and concentrate on the music. Now it plays twice (10 minutes total…I timed it when he was a baby) and I’m asleep before it ends the 2nd time. I grew up listening to the fan or to noise makers that never turn off and my husband hates those things so my son’s seahorse has been a lifesaver because it turns off after 5 minutes. hehe
As for exercise, my plan today is to do Day 17 of a 30-Day Shred DVD. I know I should and I’m not sick enough not to but it’ll be a challenge to push myself to do it. It’s so hard it’s not fun anymore. But the results have been awesome so I continue to push.
Oh wow! A seehorse, eh? 🙂 Who would imagine?! Be careful though, don’t take too much of the Nyquill or Dayquill, I don’t think it’s good for your health.
I am also getting sick a bit, but I think the right amount of cardio is always a good thing 🙂 Get better soon though! xoxo
Sleeping has never been a problem for me, but oversleeping has. If I don’t have something to wake me up, I can easily sleep til noon or later. I blame it on the epstein barr virus I have:) But it is true, sleep is super important, expecially for those trying to lose weight! However, oversleeping can be just as bad as undersleeping, and that has been my problem:)
I have always been the type of person that can get by and function on a small amount of sleep but once I started working out and running a lot I found that my performance was much better if I get at least 8 hours of sleep. Most nights I get close to 9 so that works great!
Hi Michelle! I am soo soooo jealous! I feel like that would be a perfect amount of sleep for me too, so I guess, I’ll have to start going to bed earlier haha! xoxo
After a full day my body knows when it’s time to rest. i try to make sure i’m in bed by a certain time, watching tv or reading a book and it helps to put me in a restful mood…and then I’m out like a light 🙂
Hi there! Oh, I like that expression! xoxo
I am a total insomniac and sleep way too little. Any advice surely helps, so thanks for the tips! 🙂
You’re very welcome Katie! Thank you for stopping by! xoxo
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