I was interviewed today for an article about the value of recovery between workouts! It will come out in print this time in <a target="_blank" rel="noopener noreferrer nofollow" class="QzAlv iqUF1" href="https://www.organicspamagazine.com/">Organic Spa magazine</a>!One of the recovery "tools" we discussed is sleep.I was telling the writer that we all know we should get enough sleep, but it doesn’t tend to be something most people focus on.And as we dug into the research to prove its value, we found some really interesting information, and I thought, “everyone needs to know this!”Even me.I’m a classic night owl. And not even on purpose! For the first 45 years of my life, I simply wasn’t tired until late late late at night.In fact, <a target="_blank" rel="noopener noreferrer nofollow" class="QzAlv iqUF1" href="https://www.instagram.com/p/Bf3odL5DhnA/?utm_source=ig_web_copy_link&amp;igsh=MzRlODBiNWFlZA==">my son Brady</a> and I joke that not only do we not feel tired in the late evenings, we actuallly catch a second wind and feel more awake than ever!Can anyone relate?Brady is just like me, and his girlfriend is the opposite, just like my husband. We spent a week with them recently, and as the two early birds went off to bed, they’d ask, “are you coming?” and Brady and I would look at each other and then reply, “nah.”We have some of our best chats after 10pm!But the older I get, the more my body is telling me enough is enough, in the form of feeling the effects of sleep deprivation more and more.See, I have to get up at 5am most days of the week, so going to bed - and that doesn’t even mean to sleep - at midnight or later isn’t cutting it anymoreAnd when I saw <a target="_blank" rel="noopener noreferrer nofollow" class="QzAlv iqUF1" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6988893/?mc_cid=764a23141f&amp;mc_eid=2b7b69aca2#:~:text=Negative%20Effects%20of%20Sleep%20Deprivation.,may%20be%20maintained%20with%20sleep%20deprivation">the research</a> about the effects of sleep deprivation, I am feeling a little “scared straight.”-----The opening line to their research summary:<h2 style="text-align: center" id="ebeb4cc4-e502-4e11-8e91-ce54491cc253" data-toc-id="ebeb4cc4-e502-4e11-8e91-ce54491cc253">“Sleep serves an absolutely vital physiological function and is arguably the single most important factor in exercise recovery.”</h2>There is loads of information on this; here are the ones I want to highlight.Sleep deprivation results in the following:<h2 id="1c012371-820d-49ea-b2b0-f8813283289b" data-toc-id="1c012371-820d-49ea-b2b0-f8813283289b">A reduction in fine motor skills.</h2>These are things like coordination, balance, and dexterity. So even the small things you do every day - cooking, getting dressed, tying your shoes - are impacted. And when those things feel frustrating, that leads to…. <h2 id="712e44fe-48b8-4440-87ec-bd95c21b8ecf" data-toc-id="712e44fe-48b8-4440-87ec-bd95c21b8ecf">An increase in negative feelings like tension, anxiety and anger.</h2>Are you quicker to anger when tired? More impatient? Harder on yourself? Just imagine if the solution is simply to get more sleep!<h2 id="825826d3-24ae-4249-95d7-30ab8f70fab8" data-toc-id="825826d3-24ae-4249-95d7-30ab8f70fab8">A significant decrease in energy, strength, endurance, reaction time, and power output.</h2>All things you practice in your workouts! If you’re not getting enough sleep, you won’t reap the full benefits of all that exercise work you’re putting in! &nbsp;Want more? There's a LOT more.<h2 style="text-align: initial" id="2334c1db-0289-4abb-a2ad-ea629703b125" data-toc-id="2334c1db-0289-4abb-a2ad-ea629703b125">SPEED ROUND!</h2><ul><li>increased neurocognitive, metabolic, immunologic and cardiovascular dysfunction</li><li>impaired brain function, judgment and decision-making</li><li>impairments in glucose sensitivity, which affect cravings</li><li>negative effect on growth hormone and cortisol secretion</li><li>increased inflammation</li><li>impaired muscle recovery</li><li>autonomic nervous system imbalance</li><li>slower and less accurate cognitive performance</li><li>increase in pain perception</li><li></li></ul>And that's not even all of it.But I believe I’ve made my point. Ahem.-----<h2 style="text-align: center" id="d56d1723-c21f-4653-841e-55cfc6d12ec7" data-toc-id="d56d1723-c21f-4653-841e-55cfc6d12ec7">So how much sleep is enough?</h2>Experts recommend 7-9 hours each and every night.<h3 id="93ebfa72-975d-4837-b199-e548e312ee11" data-toc-id="93ebfa72-975d-4837-b199-e548e312ee11">And here are 9 things you can do to improve your sleep hygiene:</h3><ol><li>Set regular routines of when you go to bed and when you wake</li><li>Prioritize a full night’s sleep over catching up with naps</li><li>If you must nap, limit it to one hour or less</li><li>Stop eating 3 hours before bedtime</li><li>Stop caffeine intake at noon</li><li>Avoid alcohol, or limit intake</li><li>Try not to exercise close to bedtime; it revs you up</li><li>Make your bedroom cool, comfortable, and dark</li><li>Avoid doing anything in bed that isn’t sleeping. (I mean, do THAT if you want, then chop chop, to sleep you go! wink wink)</li></ol>Which ones could you improve?For even more recommendations, and for more on the research to support this information, go <a target="_blank" rel="noopener noreferrer nofollow" class="QzAlv iqUF1" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6988893/?mc_cid=764a23141f&amp;mc_eid=2b7b69aca2#:~:text=%E2%96%BATable%204,or%20oral%20magnesium">HERE</a>.-----<h2 style="text-align: center" id="2d50924f-7956-4f7a-9e31-eb7ed71f1287" data-toc-id="2d50924f-7956-4f7a-9e31-eb7ed71f1287">Your Turn!</h2>Comment on this post and let me know….<ul><li>Do you get enough sleep?</li><li>Do any of the negative effects listed above resonate with you?</li><li>Will you make some changes and see how you feel?</li></ul> -----<h2 style="text-align: center" id="127bc91d-2929-49a6-9f1f-80964b30a132" data-toc-id="127bc91d-2929-49a6-9f1f-80964b30a132">Related Posts</h2> <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.wegetfitdone.com/post/stress-and-self-care">Should You Exercise When You’re Stressed Out? &gt;</a><a target="_blank" rel="noopener noreferrer nofollow" href="https://www.wegetfitdone.com/post/5-ways-to-boost-your-metabolism">5 Ways to Boost Your Metabolism &gt;</a><a target="_blank" rel="noopener noreferrer nofollow" href="https://www.wegetfitdone.com/post/are-you-active-enough-here-are-the-5-best-ways-to-find-out-5-is-the-most-interesting">5 Ways to Find Out if you Get Enough Exercise (#5 makes housework count!) &gt;</a>

Do you get enough sleep? Sleep deprivation wreaks havoc on your body and severely impairs your workout results! This is a must-read!

Want the full benefits of your killer workouts? Get more sleep!

“Sleep serves an absolutely vital physiological function and is arguably the single most important factor in exercise recovery.”

An increase in negative feelings like tension, anxiety and anger.

A significant decrease in energy, strength, endurance, reaction time, and power output.

And here are 9 things you can do to improve your sleep hygiene:

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