Sleep

One of the most underrated and overlooked parts of the health and fitness equation is sleep. We always talk about strength training, cardio, nutrition, flexibility, but never sleep. Yes, I am concerned if you drool, talk in your sleep, hog the covers, snore, have tacky pajamas, get wicked morning breath, sleep with your baby blanket or must cuddle a stuffed animal. Although, those won't effect your health and how quickly you reach your fitness goal like how much you're getting will.

Remember that when we exercise we breakdown our muscle cells and stress the body. It is during rest and recovery that the body grows, adapts, and rebuilds. Sleep is an integral part of rest and recovery and should be taken seriously. You are excused for losing sleep because you had to read the latest post on 'Lance: The Blog!'.

• You should get at least7 hours of sleep each night
  
  
• If you do not get enough sleep, you go into 'Sleep Debt'. Too much sleep debt can negatively impact your performance, thinking, and mood. Only way to lessen your debt is to sleep back those hours.
  
  
• 1 glass of wine is enough to disrupt your normal sleep patterns.
  
  
• The National Sleep Foundation reports that exercise in the morning or afternoon can help deepen and cut the time it takes for you to fall to sleep.
  
  
• Research by Shawn D. Youngstedt, Ph.D., indicates exercise could lead to better sleeping patterns in those who have trouble sleeping, and should be compared with other options for treating insomnia.
  
  
• Lack of sleep increases the risk for some cancers, heart disease, diabetes, and obesity.
  
  
• The New York Times reports people with insomnia should exercise 5 to 6 hours before bedtime, the rise and fall of the body's core temperature signals the body to sleep.
  
  
• Exercising outdoors may provide added benefit since light exposure has sleep-promoting and anti-depressant effects.
  
  
• Even vigorous activity just prior to sleep does not necessarily disturb sleep. Those who have trouble sleeping should experiment with exercise at different times of the day.