The 5 Stars Of Health: Sleep

We’re back at it with the 5 Stars of Health!  What are the 5 Stars of Health?  It’s what we’ve discovered over the past 7 years that total, complete health is really made of.

The 5 Stars of Health are:

1) Eat (the right foods in the right amounts)
2) Train (hard and smart 5-6 days per week)
3) Sleep (optimized rest for the right amount of time)
4) Think (focused, positive thoughts and action)
5) Connect (with other people)

Today, we go over everyone’s favorite: SLEEP.  Really, this should be number 2 on the list because it goes hand-in-hand with nutrition.  Why?  Because both are about recovery.  Recovery from training, from stress, from fatigue, from sickness…eating and sleeping well are arguably the 2 most important factors to health and longevity.

Why is sleep so important to health?  We all know and have felt the short term effects of lack of sleep.  We get groggy, we move and think slower, we’re more irritable, and over all just more emotional and have a larger lack of control and will power to think through and do the things that need to be done.

But, the longer term effects of sleep deprivation are much more severe than that.  In multiple studies done since 2003, the link between lack of sleep and insulin insensitivity (aka prediabetes) is getting so strong, that it’s almost a fact.

How much sleep is considered sleep deprived?  Anything less than 6 hours of actual sleep (not just time in bed) is sleep deprivation.  If you sleep less than 6 hours per night for more than 6 days, it is likely you will become (or already are) prediabetic.  In one study they tested this on healthy college age students (while strictly controlling diet) and after showing as prediabetic (some as early as 4 days), by allowing them to go back to 7 hours per night, their blood sugar levels were back to normal and healthy in just 2 days.

We could go on, but let’s just agree that for both short-term and long-term optimal health, sleep is VERY important.  So how do we set ourselves up to get enough?  We call it the 10-3-2-1-0 rule.  Here’s how it lines up:

10 hours before bed no more caffeine.
3 hours before bed no more food or alcohol.
2 hours before bed no more work.
1 hour before bed no more screens (phones, tablets, computers, televisions).
0 is the number of time you are allowed to hit the snooze button (get up with your first alarm).

We know.  It’s hard.  But roll with it.  We’ll do an email about just the 10-3-2-1-0 rule here in a few weeks and explain why each one is so important.  But it works and it’s worth it.  After all, isn’t your health, longevity, and overall well being important enough to give it a shot?  We think so.

Want to know more specifics about our training prescription?  Can’t wait for the next 2?  Missed the last couple in the series?  Email or Set an appointment with Coach B and he can help get up to speed and on a track to win in each of the 5 areas.

Have a great week!