Sleep: The Supercharger of Resolutions
Welcome to a New Year - brimming with possibilities and resolutions. Let's shine a light on the turbo booster of your life-improvement efforts: SLEEP!
I know…it might seem counterintuitive, but one of the most crucial elements underpinning successful New Year's resolutions is that quiet time of deep sleep and REM…so let's break this down.
Americans’ Top Resolutions for 2024:
#1: Save More Money:
Research from the University of California, Berkeley, illuminates the surprising connection between sleep and your financial decisions. Seven or more hours of sleep each night can help you:
Avoid Risky Business: Study subjects lacking sleep tended to make riskier financial choices, favoring immediate gains over long-term benefits.
Decrease Impulse Buys: Sleep-deprived individuals showed higher impulsivity, leading to potential overspending and impulsive purchases.
Clearer Thinking: Good quality sleep improved thinking, rational decision-making, and led to better financial planning.
#2: Be Happy:
Research published in Emotion, a peer-reviewed journal, highlights that adequate sleep can help you:
Take the Reigns: Not getting enough sleep messes with the brain's ability to handle emotions, leading to more negative feelings and difficulty coping with stress.
Increase Positivity & Resilience: When we get good sleep, our brain gets better at dealing with positive emotions, which makes us feel happier and more resilient when faced with daily challenges.
Increase Your Sense of Life Satisfaction: The researchers emphasized the importance of obtaining quality sleep for our emotional well-being. They showed that better sleep is linked to feeling happier and more satisfied with life overall.
#3: Exercise More:
According to a 2019 study by researchers at UC-San Francisco, titled 'Sleep Duration and Exercise Adherence in Adults,' better sleep can:
Increase Your Perseverance: The study observed that individuals who consistently slept for 7-9 hours a night were more likely to stick to an exercise routine compared to those who had irregular or insufficient sleep.
Increase Motivation: People with better sleep quality were also more motivated to engage in regular physical activity.
Energize: A lack of sleep was linked to increased feelings of fatigue and lower motivation to exercise.
#4: Improve Physical Health:
Sleep is like a superhero for your body! According to a study in a 2019 Journal of Applied Physiology, researchers found that sleep plays a crucial role in improving your:
Immune Function: Adequate sleep helps the body produce cytokines, proteins important for fighting infection and inflammation.
Release of Growth Hormones: During deep sleep, the body releases growth hormones, aiding in repairing and building muscles after physical activity.
Heart Health: Consistent good sleep lowers the risk of heart disease by regulating blood pressure and reducing stress on the cardiovascular system.
Weight Regulation: A study from the Annals of Internal Medicine in 2016 revealed that insufficient sleep negatively impacts the body's ability to process glucose, which can lead to weight gain and difficulty in shedding pounds. Furthermore, poor sleep can lead to higher levels of cortisol, a stress hormone that can contribute to weight gain, particularly around the belly.
#5: Eat Healthier:
A 2016 study sheds light on how sleep affects our relationship with food. Key points include:
Balance of Hormones that Affect Appetite: Sleep deprivation increases the production of ghrelin, the hormone that stimulates hunger, and decreases leptin, the hormone that signals satiety.
Better Impulse Control and Reduce Cravings: Sleep plays a crucial role in maintaining proper brain function, especially in areas that control decision-making and impulse control. Lack of sleep can lead to heightened cravings for high-calorie foods and a decreased ability to resist unhealthy choices.
Better Energy Levels and Food Choices: Sleep deprivation leads to decreased energy levels, causing our bodies to seek quick sources of energy, often leading to a preference for sugary and fatty foods over healthier options like fruits, vegetables, and lean proteins.
Mindful Eating: Adequate sleep enhances our ability to be mindful and attentive while eating, allowing us to better recognize hunger and fullness cues, which can prevent overeating and promote a more balanced diet.
So, if you're aiming to crush your resolution(s) this year, making sure you catch those Z's might be the secret ingredient to keep you on track!
If you are struggling with your sleep, I can help you. Click here to schedule coaching or a free Discovery Call.
Cheers to a wonderful 2024 and your New Year's resolutions success!
