Do You Need Sleep? One Big Mistake You’re Making

How did you sleep last night?

How many hours did you get? Do you feel rested today?

 The National Sleep Foundation says the average adult needs 7-9 hours of sleep a night. Is that what you got last night?

If not, then you are a part of the 1 in 3 Americans who get less than the optimum amount of sleep.

Sleep is important for you to function.

Why Does That Matter?

Sleep is important for a multitude of reasons. Lack of sleep can cause fatigue, lowered immune system, and hunger pangs, to name a few.

When you’re tired, you’re more likely to make poor decisions, like grabbing that extra donut at work. I find that it’s easier to order out when I don’t have the energy to cook, but I don’t always make the best choices when I do so.

Not resting enough can also cause hunger pangs, and you’ll find yourself grabbing a late night snack when you should be in bed.

Sleep and Weight Loss

Did you know losing sleep can also cause your metabolism to get out of whack? The University of Chicago did a study on sleep, and found that not getting enough can cause your insulin levels to go off the rails.

When your insulin isn’t regulating properly, you end up holding on to fat cells that your body would otherwise let go of. I don’t know about you, but I don’t want to hold on to extra fat cells!

Sleep is also important for repairing muscles that you used while working out. And resting throughout the night is when your body works on digesting your food.

Sleep and Motivation

Ever feel super tired and you just don’t want to get that workout in? *Insert cheesy announcer voice* “Sleep can help!”

If you’re well rested, you’ll take the time to take care of your body. I mentioned eating out earlier, but if you have the energy, you’ll be more likely to cook healthy options at home.

 Staying on track with your goals is much easier when you have the energy to do so.

Tossing and turning all night? You need better sleep habits.

So, What’s My One Big Mistake?

You aren’t getting enough sleep!

How to tell if you need more sleep:

Do you wake up feeling groggy and can’t get going throughout the day.

You just HAVE to have that morning coffee, or the lunch and afternoon one too.

Find yourself needing your afternoon nap to function into the evening.

You feel “brain fog” while trying to keep up with your daily routine.

You’re just exhausted and lacking energy.

How Do I Get Good Sleep, and How Can You?

There are a few strategies I like for getting more sleep. They’ve always worked for me, and I believe they’ll help you too.

Beds are for sleeping.

My psychiatrist has always told his patients that “Beds are for sleeping, and “extra-curricular activities” only.” What does that mean?

Only use your bed for sleeping or sex. A lot of people like to wind down with a bit of TV time in the bedroom, but that can confuse your body. We don’t even have a TV in our bedroom!

When my body lays in bed it knows it’s time to sleep. Now this isn’t an option for everyone (some use their bedroom as the hub of the house), but I’ve found it immensely helpful to get the TV out and designate the bed for sleeping.

It’s also a good idea to make sure you enjoy your bed. Get yourself a nice pillow that’s comfortable, a set of good sheets, and darken the room as much as you can.

Put down the electronics.

This is one I still struggle with, but almost everyone will tell you to not use any electronics for the last hour before you sleep.

The blue light is stimulating for your mind. That stimulation makes it hard to shut down after you get wound up. It’s also been show to inhibit melatonin, which is the hormone that helps you sleep.

Some ways around this are to put your phone into a night mode (iPhones call it Night Shift and Androids call it Night Light), or buy blue light blocking glasses. I have a pair that I love, and I do remember to wear them most nights.

Watch your caffeine intake.

This one is not fun, but you have to watch how many of those tasty lattes you’re having. I try to limit myself to one 8 oz cup of coffee a day (I have a weakness for cold brew), but sometimes I need some pep in the afternoon and I’ll have another.

If you decide to have coffee in the afternoon, make sure you cut it off several hours before bed. I go down at 9:30 pm, so I make sure I don’t have caffeine later than 4 pm. Sodas and some teas count for caffeine as well, so be mindful of those.

Limiting your caffeine intake is a great way to drink more water!

Make yourself a sleep schedule.

This is the most important piece of advice I can give: set a schedule and stick to it.

For the past 10 years I have stuck to a fairly strict sleep schedule. Excluding a few variations, my schedule has stayed the same.

I go to bed every night at 9:30 pm. No matter what (within reason). There have been times I’ve peaced out on game nights just to get in bed at the right time. All of our friend’s just expect it now.

Going to bed at the same time each night almost guarantees that I wake up at 6:30 am. That’s a consistent 9 hours of sleep, which is my sweet spot.

I wake up feeling rested and refreshed, usually a couple minutes before my alarm. Some days I might wake up a bit slower than others. After a long day that’s to be expected.

Why?

My psychiatrist is the one who suggested a sleep schedule, and it’s a small part of Social Rhythm therapy. This therapy has been proven extremely effective for bipolar patients. The rest of the therapy is centered around taking your medications at the same times (I do) and eating meals at the same times (I can’t quite get that one down).

Even if you’re not bipolar, I can say with certainty that your body can benefit from a schedule. Humans are creatures of habit, and our circadian rhythm works best when it’s actually a rhythm!

I’ve had my kids on strict sleep schedules from almost birth, and they were both consistently sleeping through the night before 6 months old (my daughter at 10 weeks!). Bodies need a schedule, then they naturally know what to do.

You won’t get on a schedule overnight, and it might even take a while to adjust. There are also a few factors that can make a routine difficult (jobs, kids, social engagements), but trying to set one can be very beneficial in your journey.

Scheduling sleep will help you achieve your goals.

Setting A Schedule

Pick your times.

It’s easy to know what time you need to wake up, so count back from there and pick a time to go down. You might have to play around with how long you’ll need to sleep, but just feel it out and find out what works.

Start your routine with enough time to stay on schedule.

It takes me about 30 minutes to get ready for bed, so I start it at 9 pm. If you don’t leave yourself enough time for your routine, then you won’t get to sleep on time.

Get in bed and stay in bed.

The first few night of trying to fall asleep (and stay asleep) will probably be difficult. If you wake up in the middle of the night make sure you don’t turn to your phone or a book. You’ll just stimulate your mind further and have trouble falling back to sleep. If you really must do either of those, then make sure you get out of bed to do so. Bed = sleep only

Stay with it ALL the time.

This means no sleeping in on the weekends, I know it’s a bummer. You have to consistently follow the routine if you want your body to adjust. Soon enough you’ll find yourself popping out of bed on Sunday morning with no problem!

Go Forth and Sleep

So, we talked about the importance of sleep, we talked about how it can benefit you, and how to achieve it. I hope this post will help you out, and I hope you’ll feel more rested.

5 Tips To Help You Drink More Water

Why You Need More Water

Water is vital to life. Ask any weight loss/fitness enthusiast, and they’ll probably tell you that you aren’t drinking enough water.

Your body needs water to survive.
Your body needs water to survive.

Dehydration can happen on a daily basis. It can cause headaches, fatigue, and even dry skin.

Everyone agrees you need more water, but not everyone agrees on how much. If you take a few minutes to google how much you need, you’ll find a different answer on every page.

Some sources say you need half your body weight in ounces (that’s a lot at 300lbs). Others say it should be 8 cups (8oz each) of water.

Generally, it is agreed that women need 8-11.5 cups daily, and men need 8-13 cups.

If you sit back and add up how much you drink daily, it’s probably considerably less than that. Sugary drinks don’t really count towards your liquid intake, but some people will include teas and coffees that aren’t sweetened.

So, you need more water daily, how do you get there?

Before my weight loss journey, I barely drank water. In fact, I barely drank any liquids. I often had headaches with “no cause”, but looking back over the day I hadn’t had anything to drink except to take my meds. Obviously not good.

It was hard for me to adapt to drinking more, so here’s 5 tips that worked for me.

1) Pick A Water You Like

Confession time, I’m a water snob. I’m one of those people that will swear different brands of water taste different.

The fact is that they really do. Depending on the alkaline and pH it can have naturally different taste, but not everyone can differentiate between them.

Here’s a chart of different pH values in water. Find a brand you like and start there.

 There are certain brands of water that I flat out refuse to drink. I’ve often said, “I’d have to be dehydrated in the desert to consider drinking Aquafina.” Yes, I’m dramatic.

The biggest key for me was to find a water I enjoy drinking. I also have found that I prefer it to be room temperature. So, play around with that and see what you personally like.

If you despise the taste of your water, you won’t drink it. Period.

Try a variety of different brands. By googling my favorite brand (Evian), I was able to find brands with a similar pH. I’ve found that I prefer a pH of high 6-mid 7.

This led me to check out other brands with similar pH values. And voila, I found a water I enjoy.

2) Get A Bottle You Like

Again, this seems like an easy answer, but it made a big difference to me. Find a bottle you like, and you’ll drink more water!

Water bottles come in all shapes, colors, and sizes.

I’ve bought a ton of different sizes and styles (I definitely have a weakness for bottles and coffee cups…) until I found what I like.

Currently I’m using the water bottle that came with my 2B Mindset by Beachbody (I’m not affiliated with BB). I like it because it holds 24 oz and has a straw top.

I’ve tried big jugs that hold a ton of water, but I found they were too big for me to carry around daily. Having my bottle close at hand is definitely a good way to remember to drink.

Treat yourself and buy a bottle or two. You don’t need an expensive one, just get one with the features you want.

As I said, I enjoy a bottle with a straw top and convenient size. I’ve found that a clear bottle helps me monitor how much I’m drinking. The Contigo bottles are really nice, plus they’re dishwasher safe!

 If you like cold water, you might want to get an insulate bottle like this one.

Bottles also come in a range of cool patterns and colors! There’s a ton of options out there.

The big takeaway should be to pick a bottle you’ll use. You’ll be carrying it around a lot, so make sure you’ll enjoy having it.

3) Set Reminders Throughout The Day

I don’t know about you, but my days get busy. And when I get busy, I forget to drink water.

You can’t chug all your water right before bed (I mean I guess you could…), so if you want to get your ounces in, you’ll need to spread your intake throughout the day.

The easiest way for me to do that is through reminders. There’s a couple of ways you can go about setting reminders.

Marked bottles are great for setting your goals throughout the day.

First, you can set a series of timers on your phone. This can be annoying for the initial setup, but is still effective.

Second (and my favorite), you can get an app to help remind you. There are a ton of choices out there, and most of them are free. A lot of water apps will help you track your ounces too, which is important to know if you’re meeting your goals.

Whichever method you do, you need to be consistent. If that alarm/notification goes off, grab your bottle and drink a bit.

You don’t have to sit there and chug it, but drinking a little at a time all throughout the day will help you reach your goal.

A lot of people say to start your morning with a full glass of water, but I just can’t do it. I get nauseous and it’s very hard for me to finish it. Set your reminders for times when you know you’ll want to drink.

Before meals is a great time to drink a bit extra. It’ll help fill your stomach so you feel more full after eating.

4) Start Small

The biggest mistake I’ve made when wanting to up my water intake is always trying to go for the full amount right off the bat. This is problematic for a few reasons.

You’ll be in the bathroom all day long. If your bladder isn’t accustomed to all the water you’re taking in, it just won’t work. You’ve got to build up slowly.

You’ll be miserable and dread drinking more. There’s an adjustment period to letting go of sugary drinks and teas, and mainly drinking water instead.

You’ll feel like it’s a chore, and quit before you hit your stride. Most habits have to be repeated for a few weeks to get them ingrained. Getting overwhelmed at the start is a sure fire way to get discouraged and give up.

5) Add Some Flavor

Finally, add some flavor! As I said before, it can be hard switching from sugary drinks and teas to plain water. So the key is to make it not plain.

Blueberries add a great flavor.

This will probably require some trial and error to find what you like, but there’s a multitude of options out there.

Some of my favorites are:

  • Lemon
  • Lime
  • Cucumber
  • Berries
  • Sugar Free Flavor Packs (Crystal Light, Mio)
  • Mint
  • Basil
  • Ginger

And there’s a ton more than that! Most fruits are great for flavor, and you can even mix and match some on the list. Ginger and lemon would be a good option, and mint and cucumber could be very refreshing.

Some water bottles have infuser baskets built in to them, but you can also add fruit to pretty much any bottle.

If you’re planning on adding flavors into your water, I would think about making sure your bottle is dishwasher safe.

Hope This Helps

I really hope these tips will help you drink water. Water is very important for overall well-being, fitness, and nutrition. Your body needs it, plain and simple.

Let me know in the comments what has helped you to drink more water!