Get your ZZZZZs… Sleep!
ZZZZZZZZZZZZ… SLEEP! How important is it? How much do we need?
Research has shown that sleep is as vital to your body as eating, drinking, and breathing. While sleeping, your body heals and repairs from the day’s events and contributes to your physical health and emotional well-being.
Here are a few health risks associated with sleep deprivation:
-Cognitive Impairment (memory loss, inability to properly process information, decreased reaction time)
-Symptoms similar to ADHD (Attention Deficit Hyperactivity Disorder)
-Irritability (increased levels of stress, depression)
-Aching muscles (due to increased levels of inflammation in the body)
-Risk of Type 2 Diabetes (brought on by obesity)
-Risk of Obesity (the balance of the hormones ghrelin and leptin – which control appetite- are effected by lack of sleep and can lead to weight gain)
-Risk of Heart Disease (due to increased blood pressure and cholesterol levels)
-Risk of Colon and Breast Cancer (due to decreased levels of the hormone melatonin)
(photo credit, Dana Stone)
The following chart depicts the amount of sleep needed for optimal health. Keep in mind that an abundance of sleep can be just as harmful as lack of sleep!
|Age and condition||Sleep Needs|
|Newborns (0–2 months)||12 to 18 hours|
|Infants (3–11 months)||14 to 15 hours|
|Toddlers (1–3 years)||12 to 14 hours|
|Preschoolers (3–5 years)||11 to 13 hours|
|School-age children (5–10 years)||10 to 11 hours|
|Adolescents (10–17 years)||8.5 to 9.25 hours|
|Adults, including elderly||7 to 9 hours|
|Pregnant women||8(+) hours|
You are all working so hard to reach your fitness goals! Make sure you are giving your muscles, brain, bones, joints… adequate time each night to repair and strengthen before stepping into CHAMP again!