Tag Archives: wellness

12 Resources For Quality Sleep For Weight Loss and Wellbeing

Healthy Sleep“Get Quality Sleep” is the first tip on the Basics page. It may seem boring, basic, obvious…or maybe not that important, but I believe sleep is an often neglected but essential first step to health and wellness.

I love to sleep. I jokingly say I’m neither a night owl nor an early bird – I’m a bear, I like to hibernate! I would love to sleep about 10pm-7am plus take an afternoon nap every day.

Unfortunately, that’s hard to do with a toddler and everything else life brings. When I don’t get enough sleep, it has a terrible effect on my physical and mental energy and wellbeing. When I’m feeling off, the first thing I try to do is get my sleep schedule back on track.

I’m not a sleep expert, so I’ve included a list of resources below to help convince you (if your skeptical) about the benefits of sleep and also help you form good habits and deal with sleep disturbances. Here are a few quick reasons why quality sleep is important:

Sleep for Weight Loss

Sleep deprivation can sabotage your weight loss goals in a variety of ways including:

  • Increased cravings (especially sugar) and eating to compensate for lack of energy
  • Fatigue interferes with your ability to make good decisions and have the willpower to follow through
  • Lack of energy for effective workouts

Sleep for Health

  • Sleep is vital for our body to rest, repair, and grow
  • Inadequate sleep can increase your risk of obesity and chronic diseases such as diabetes and cardiovascular disease
  • Insufficient sleep can negatively impact memory, judgment, and mood

Sleep Basics

  • Most adults need 7-8 hours a night, but needs vary and can be affected by poor quality sleep or accumulated sleep debt
  • Be consistent with your daily routines, including sleep time, wake time, and bedtime routine
  • Decrease stimulation as you approach bedtime, including exercise, caffeine, alcohol, technology & artificial lighting

Sleep Resources

  1. Harvard Medical School: Get Sleep
  2. National Sleep Foundation
  3. Mayo Clinic: Sleep
  4. Arizona Center for Integrative Medicine: Tips for Good Sleep 
  5. Discovery Health: Sleep Basics
  6. National Institutes of Health: National Center on Sleep Disorders Research 
  7. National Center for Complementary and Alternative Medicine: Sleep
  8. Yoga Journal: Yoga Poses for Insomnia
  9. How to Sleep Better Naturally 
  10. Michael Hyatt: 5 Reasons Why You Should Take a Nap Everyday and Podcast The Secret Power of Naps
  11. Zen Habits: 10 Benefits of Rising Early, and How to Do It
  12. Dr. Marc Weissbluth: Healthy Sleep Habits, Happy Child (this was my #1 resource for getting my baby on a good sleep schedule, and also great for educating about sleep patterns in general)

What tips do you have for getting a good night’s sleep?