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Sleep

What happens during sleep?

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Most of us want to feel and perform at peak every day or at least we want to feel great and be able to go through all activities and accomplish our daily goals as best as possible but even when we want all this we do not prioritize sleep. I know some days is impossible to go to bed early and get 8 hours of quality sleep but, how many times have you stayed up late watching one more episode of Game of Thrones, a Harry Potter or Avengers movies?

I think that if we understand what happens when we sleep we will consider to give it the importance it deserves and even if we can´t get 8 hours every night we can make some changes to our lifestyle and adopt good habits that will improve the quality of our sleep and get at least 6 hours every night which will impact our life positively.

Sleep is crucial for our health and survival, specially because our brain never stops, there are so many processes going on in our brain and body while we sleep, every day our brain receives tones of information and we put our body through stress, while we sleep our body is recovering and our brain is storing information, it also takes us through movies that seem so real which are our dreams.

We´re going to keep it simple, sleep can divided in 2 phases which are deep sleep and REM, deep sleep focuses more on our body while REM focuses more on our brain.

REM sleep (Rapid Eye Movement)

In this part of sleep the focus is on our brain and memory, when we are awake we´re taking a lot of information that is stored in the short term memory, during sleep all that information does into a selective test, if it´s important and useful that information gets stored in the long term memory where it can last a lifetime, this is where our memories are stored and we can share the stories for years to come, if the information is not relevant, important or useful it´s deleted. Most of the information we get during the day is deleted, this clean part prevents that our brain gets filled with unnecessary stuff.

Even when memory consolidation requires both deep sleep and REM studies show that if we have any sleep issue during this stage we tend to be more forgetful. Dreams are experienced most vividly during this stage and even when the reasons or purpose of dreams are not clear it may be to help us process information and emotions.

Deep sleep

During this part of sleep all the healing and repair in the body occurs, here the body is working on recovering from the day, recover, healing and growing. Growth hormone is released during this phase but all other hormones like leptin, ghrelin, insulin are also working, the same with the systems of our body like digestive, immune they´re all working together to recover and build muscle, skin, hair.

During deep sleep our physical body is recovering, healing and growing, the body is actually healing itself from wounds, repairing muscle, replacing cells this is why it´s so important.

It´s clear that we need enough good quality sleep and we need to go through both phases repeatedly every night, lack of sleep impacts all the process going on while we sleep that is why it´s harder to stay focused on what we´re doing, we tend to be more forgetful and we are more susceptible to get sick.

Optimal health physically and mentally requires good quality sleep, this compliments the other 4 principles of fitness so developing good habits for each of them leads to a better life, it´s not about being perfect in one of them, it´s about improving in all of them. If you can´t get 8 hours of sleep every day try getting 6 hours and focus on making those 6 hours the best and use tools to reduce stress which will help you improve the quality of sleep, eat real, fresh foods, workout every day and stay as far as possible from negative people, be more positive all day.

Sleep

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Sleep

Why sleep is so important!

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Fitness has become so popular but most people only focus on food and exercise which are only 2 of the principles of fitness and they don´t talk that much about sleep. Sleep is highly important and it has a huge impact on our body and health for positive or negative.

Sleep is so important not only to rest and recover from the day and wake up energized for the day to come, there are so many processed going on while we sleep which include recovery and growth and also our body and brain flushes out toxins, different systems on our body work to make all this possible, sleep also keeps our hormones balanced and working properly which makes it easier or harder for us to lose weight and stay lean.

Just one night of poor quality sleep or not enough sleep has a negative impact on the short term and we can see some of those in our day like feeling tired, not being able to focus, it also affects our mood and we feel hungry this leads to poor performance and productivity throughout the day and we tend to eat more which leads to weight gain. In the long run negative impacts of poor quality or not enough sleep lead to health issues.

Poor quality sleep also increases stress and has a negative impact on our exercise workouts, we may skip the entire workout because we don´t have the energy or the intensity and effort won´t be as good as it could, it also impacts negatively our mental health.

The same way that poor quality or lack of sleep has a huge negative impact on our body and health mentally and physical also enough high quality sleep has a positive impact on our body and health both mentally and physical in the short and long run. When we wake up and we feel energized ready for the day that´s a good sign we had good sleep and it´s just the beginning of a great day because it´s easier for us to focus and concentrate on the task and project we´re working on, our performance and productivity increases, we don´t feel hungry all day which makes it easier for us to eat healthy, whole fresh foods and chances are we´re going to exercise with the right intensity and effort. Have you ever noticed that the days when you don´t get enough good quality sleep you made bad choices or your decisions were riskier? this happens because our brain is not function properly after a night of poor sleep.

All the 5 principles of fitness work in harmony to help us maintain optimal health so one night of poor sleep will impact the other 4 principles and if we´re not aware of this it can turn in a negative cycle that can be hard to break. Lack of sleep increases stress, it also makes it harder for us to stick to healthy whole fresh foods so if we have to choose we´ll more likely choose the unhealthy foods, we lack energy so we may sick our workout that day and all this unhealthy choices can lead to poor sleep the next night and if we continue this negative and unhealthy cycle things get worse.

Sleep maintains our body and brain healthy by getting enough high quality sleep we make sure that all systems and hormones of our body function properly to get rid of toxins that can be harmful and also to recover and grow and maintain balance.

Since we´re living very fast paced times and we don´t get enough high quality sleep there are some strategies we can follow to help us as much sleep as possible according to our schedule and improve the quality of our sleep every night so that we´re able to get all the benefits and maintain optimal health.

If you want to live the life of your dreams then focusing on the 5 principles of fitness is key to make it possible to concentrate and work as hard as you need while also getting enough recovery so that you don´t burn out.

What you can do today is be aware of the quality and quantity of sleep you get every night, you can have a really good idea of the quality of your sleep by being aware of how you feel when you wake up, if you feel energized and ready to go and you maintain the level of energy and focused throughout the night you´re doing fine but if you feel tired and you´re not able to concentrate throughout the day you may need to improve the quality of your sleep.

Sleep is important.

Let us know if you prioritize sleep and how good is your quality by leaving a comment on our Twitter and Facebook account.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Sleep

Sleep and hormones

29 Sleep and iflammation
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Knowing how things work and the impacts they have in our body help us live a better life and achieve our goals in a simple way.

Nowadays sleep is one of our least priorities, if we want to lose weight we focus on diet and exercise and even when we know sleep is important we don´t give it the attention it deserves. Just one night of poor sleep will have negative consequences on your day and if this become chronic it can cause negative health problems.

Here we´ll talk about 5 hormones that are affected with just one night of poor sleep, this hormones are: cortisol, growth hormone, insulin, leptin and ghrelin.

Cortisol is the stress hormone, every time we are under stress our body releases cortisol to deal with that situation, our body needs more energy so it shuts down non essential functions for that period of time and glucose increases because it´s the preferred form of energy. Lack of sleep puts stress to our body so if we didn´t get enough good sleep cortisol will be high.

Growth hormone is the one that keeps us lean, it helps our cells use stored fat for energy and also repair and build muscle. Our body produce this hormone during sleep we need to get through all the phases of sleep for this hormone to get high. Lack of sleep keeps this hormone low making it easier for our body to store fat and even lose muscle tissue.

Insulin is known as the fat storage hormone, it takes insulin to the cells so it can be use as energy and it is triggered by carbohydrates, the higher insulin is the more fat we store and it´s also dangerous. Lack of sleep makes our body insulin resistant meaning that our body is not efficient using carbohydrates, our body needs to produce more insulin to get the same job done.

Leptin is the hormone that regulates appetite and it tells us when to stop eating by sending signals to our brain that we are full and that we have plenty of energy. Lack of sleep lowers leptin in our body so it can´t send signals to our brain that we are full so we keep eating.

Ghrelin also sends signals to our brain and tells us when we need to eat. Lack of sleep increases ghrelin so ywe are hungry all day. This is why our craving for sweets and unhealthy foods increases.

During sleep our brain is recharging so that we can learn, understand and memorize things with ease, lack of sleep affects our cognitive skills making it harder for us to retain new information, to react fast and make good decisions. Our attention and alertness lowers and we won´t be as creative as we can be.

Lack of sleep sends the wrong signals and trigger this hormones in the wrong way affecting not only our fitness goals but our health in general. One night of poor sleep will affect our day and we´ll see it in the short run symptoms like feeling tired, sleepy, lack of energy, hard to focus, cravings increase specially for sweets, being in a bad mood.

Chronic sleep problems can cause many physical and health problems like diabetes, high blood pressure, obesity, depression, anxiety. It also make our hormones go out of balance the internal clock of your body go nuts.

Changing habits is key for good quality sleep every night, some of the causes of bad sleep are chronic stress and blue light, if we are stressed our body won´t relax and our mind won´t stop making it almost impossible to fall asleep and get the adequate rest. Blue light is present in almost all screens of technology devices like computers, lap tops, cell phones, tv. Avoiding the use of this electronics before you go to bed help you sleep better and faster, meditation helps you relax and calm and release tension from your body and muscles.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Sleep

Sleep disorders

05 how many hours of sleep
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Some of us don´t give sleep the importance it deserve, we have a lot of things to do and we love doing them that we don´t want to go to sleep, we´re so inspired and motivated by our work that someone needs to stop us, others don´t sleep enough because they need to finish their work even when they hate what they do and there are some others that can get 8 hours of sleep every night, they go to bed early but can´t fall asleep.

If you are in the last group you may have a sleep disorder and it´s the reason why you can´t fall asleep or you wake up at night, here are some of the most common sleep disorders:

1.- Insomnia.- When we have trouble to fall asleep or we wake up frequently during the night and when we wake up we don´t feel rested we feel like we didn´t get enough sleep, this can be caused by stress, jet lag, illness.

2.- Sleep apnea.- Here the regular pattern of breathing while we are sleep gets interrupted for short periods of time because the airway gets blocked.

3.- Nightmares.- This one is when our dreams are scary and we get frightened and fearful so we wake up, if this happens every once in a while is normal but when it´s constant it can be caused by stress, anxiety or worries.

4.- Shift work.- Working at night goes against the internal clock of the body and it´s harder to stay alert and productive during work time and we may have trouble to get 7 – 8 hours of sleep during day. Blocking all light and noises during our sleep time is key to help us get as much sleep as we can. Some people doing shift work like to spend some time of the day doing stuff they like or need to do and many of them don´t get enough sleep so for them is really important to get the recommended 7 to 8 hours.

5.- Restless legs syndrome.- If we feel the urge to move our legs at night while we are sleeping we may suffer from RLS, one of the causes is low levels of iron but there can be more.

We all suffer from sleep disorders from time to time, if we´re dealing with a very stressful situation, if we´ve been traveling a lot, if we are worried, it´s normal to have some nights of poor sleep every once in a while but when this is consistent then we need to do something.

There are different treatments for sleep disorders, some of them will be more beneficial than others and as with any other treatment you will get results fast, at least the symptoms will lower but almost all sleep disorders can be improved by making some changes to our lifestyle that start with making better choices, being more active during the day, especially in the morning, reducing stress and following a healthy nutrition program will improve the quality of sleep.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Sleep

Benefits of a sleep schedule

20 Phases of sleep
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What I see in most people, at least the ones close to me is that they have a sleep schedule from Monday to Friday which are work days and on Saturday and Sunday they forget about it. From Monday to Friday their sleeping schedule is based on school or job and for Saturday and Sunday it´s based on parties or Netflix.

Having a sleeping schedule that we stick to every day, including weekends has a lot of benefits for our body and the most important is that our body gets used to going to sleep at the same time and waking up at the same which balance the internal clock of our body called circadian rhythm, the benefits of this are:

1.- It´s easier to fall asleep.- When our body gets adapted to our sleeping schedule it´s easier to fall asleep every night.

2.- Waking up without an alarm.- Once our body is adapted to waking up at the same hour is easier to wake up every morning and we will do it without an alarm clock, we´ll be waking up roughly at the same time.

3.- Consistent good quality sleep.- It´s easier to get good quality sleep every night since our body knows it´s time to rest and recover.

4.- Performance throughout the day improves.- Since we´re getting enough good quality sleep our body is able to recover and heal so our performance stays at peak.

5.- Stay lean.- When the internal clock of the body and all systems and functions are in balance working efficiently it´s easier to lose weight and stay lean.

This are just some of the benefits of having a sleep schedule, now that we know the benefits we need to make the commitment to make some changes to our routine, having a 9 to 5 job can make it more difficult so we´ll need to make our sleeping schedule based on our working days, the goal is to go to sleep at the same time every day and wake up at the same time every day, also Saturday and Sunday or our rest day.

The first couple days are hard but we need to give time to our body to adapt to the routine, what we can do is try to mimic natural sunlight, when the sun goes down turn off the computer, tv, laptop, ipad, cell phone or if we can´t turn them off use blue light blockers. At least try to turn them off 30 minutes before going to bed so that our body starts to produce melatonin.

For waking up we´ll need to set an alarm clock specially the first weeks, then when our body gets used to the routine and schedule we will wake up almost at the same time every day but if you need to arrive on time to your job or school I recommend setting the alarm clock so that you don´t arrive late.

Some of us may have intense job schedules and we only get around 5 hours of sleep per night from Monday to Friday, in this case using Saturday and Sunday to sleep more and recover from the week is a great option but if we are able to get 7 hours of sleep every night even on week days it´s more beneficial to have a sleep shcedule.

Living a healthy lifestyle is based on habits and routines, the first days when we start making different choices is difficult and feels so uncomfortable, just stick with those new choices until our body adapts to those new routines and become habits, after that we´ll see that it´s actually simple and effortless to live a better life and we have so much freedom while staying lean and feeling great.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Sleep

How many hours of sleep do we need each night?

06 sleep and fat loss
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This is a question many of us keep asking time and time again, from what I´ve read and what I´ve seen the amount of sleep each of us per night will vary according to different factors like our levels of stress, nutrition, exercise, age, etc; our lifestyle will determine not only the amount of sleep we need but it will determine the tools we use for each of the 5 principles of fitness to live our best life possible.

Most people in the industry and research will say that we need around 7 to 8 hours of good quality sleep per night but most of us don´t get that recommend quantity some of us because we can´t and some prefer to spend time late night watching Netflix or doing other stuff.

For someone who is very active during the day, someone who trained hard in the gym, someone who has a very stressful life getting the 7 to 8 hours of good quality sleep is necessary because the body and mind needs to recover from all that stress and work of the day and get ready to start over again. Someone who doesn´t exercise hard and for someone who is able to maintain stress low the entire day can get only 6 hours of sleep and feel great.

Our age also plays an important point to consider, according to the National Sleep Foundation, the younger we are the more sleep we need, children need around 9 hours, adults around 8 hours, older adults around 7 hours.

The best way to know how many hours we need is by how we feel when we wake up, if we feel rested, with energy and ready to start our day then it was enough but if it´s hard to wake up and we want to hit the snooze button over and over, if we feel tired, if we lack energy then those are signs that we need to sleep more.

In any case, whether it´s 7 to 8 hours or 6 hours we need to make those hours count, quality of sleep is important, we may sleep 8 hours but if we keep waking up in the middle of the night we won´t get through all the phases of sleep and our body and mind won´t recover properly so when we wake up we won´t feel rested. We may get 6 hours of sleep but if those 6 hours were great and we were able to go through all the phases in each cycle when we wake up we feel rested, energized and ready for the day.

Quality and quantity of sleep are both important, we can make adjustments to the quantity according to our lifestyle but we need to make sure that it´s good quality. Enough good quality sleep help us perform better throughout the day by increasing focus and concentration, increase productivity, we get better results, it´s easier to stay on track in any program and the reason for this is that our body is working the way it should, all hormones and systems are on balance, when everything is on balance everything works as it´s supposed to work and that´s when we are able to perform at peak.

Sleep is a crucial part of success in life, it makes our fitness journey a lot easier but getting enough good quality sleep is crucial for health so developing habits and a schedule that help us get good quality sleep every night is key, we´re living very fast paced and stressful days so developing a routine before we go to sleep and right when we wake up helps us improve sleep by calming our mind and relaxing our body and also help us focus and concentrate on what we need to do every single day to stay on track and achieve our goals.

If you need to sleep 7 to 8 hours but for different reasons you can´t get them, naps are a great tool, taking a nap between 12 pm to 2:00 pm can help you recover and continue with the rest of your day.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Sleep

The importance of good quality sleep.

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How many times have you stayed late night watching Netflix, watching Harry Potter or any Avengers movie? or maybe on social media or finishing a project? I´ve done it too but it´s the worst we can do for our health.

Most of us do not give sleep the importance it deserves, we don´t prioritize our health until something´s wrong and sleep plays an important role on health lack of sleep has a negative impact on our body and creates a lot of problem in the short and long run.

We all know that it´s recommended that we get 7 to 8 hours of sleep every night and I understand that this may not be possible for some of us but if we create habits that help us improve the quality of sleep we can get 5 or 6 hours of good quality sleep and this combined with the other 4 principles of fitness give us amazing results.

So many things happen in our body while we sleep, recover, repair and growth are some of the important processes going on, also hormonal balance, memory and more. One night of poor sleep will low our energy levels, reduce our ability of focus and concentration throughout the day, reduce our productivity and performance, it has a big impact on insulin and this are just some of the negative effects short term, if we do this consistently then our health is at risk.

For sleep as for the other 4 principles of fitness we don´t need to over complicate stuff, we need to keep things simple to be able to develop better habits, with just small changes to our habits, routines we can improve our lives in all areas, we don´t need to go crazy with just one principle, we need to work on the 5 of them because they work together as a whole, everything needs to be in harmony so that we can get the best benefits and improve our lives by following simple tools.

Most of us have a lot of bad habits which are the ones leading to an unhealthy life and casing a lot of problems and they are also the reason why we´re not succeeding, we just need to develop new habits that take place of the bad ones and everything will change, this applies for the 5 principles of fitness and they all have the same level of importance.

For some of us getting enough good quality sleep is hard, thank to work or school it may not be possible to get the 7 to 8 hours that are recommended so what we´ll focus on is on improving the quality of sleep so that those 5 or 6 hours we´re getting are as best as possible.

If we are able to get 6 or 7 hours of sleep per day and we make those as best as possible the impact it has on our day are amazing, we have more energy, it´s easier for us to stay focused and concentrated on the activities that matter, our productivity increases, we feel amazing all day and if we do this consistently the benefits it has for our body, brain and health and incredible. We can lower the risk of some diseases just by improving the quality and quantity of sleep.

Improving quality of sleep will make all the other 4 principles easier, when we feel rested and wake up each morning recharged to hit the day that´s when amazing things happen, those are the best days of our lives, just imagine if you can do this every single day. It´s possible by improving sleep, once we start feeling great we´ll get the motivation we need to develop other good habits.

If we want to take fitness and our entire life to another level we need to prioritize our health and developing healthy habits based on simple tools is the way to go. If we have energy, if we are motivated and we are able to stay focused and keep high performance all day long we will be amazed of our potential and how much we can achieve.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Sleep

Sleep and inflammation

29 Sleep and iflammation
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We all know that we need enough good quality sleep and the lack of it has negative consequences that will can see right the nest day in our mood, performance, cravings, etc. but consistent lack of sleep goes way further and the impact and consequences are bad for our health.

Lack of sleep increase inflammation but what is inflammation? Is a natural response from the immune system of our body to fight off harmful toxins that can cause diseases and also as a way to help our body heal from an injury.

Inflammation is beneficial and keeps us healthy but when it´s too often it can be the cause of many other health issues, as we said before inflammation is a response from our body to fight harmful toxins but when it´s too often this inflammations attacks healthy cells, organs, tissues and systems throughout our body which leads to chronic diseases.

Too much sleep or too little sleep both increase inflammation, poor sleep or sleep problems which cause poor sleep like insomnia, sleep apnea, waking up several times through the night also increase inflammation.

Inflammation is linked to the immune system and our immune system and sleep works according to the circadian rhythm which is the internal clock of our body. Our body does so many different jobs and they´re all scheduled through the circadian rhythm, if it goes out of time everything goes out of time and this out of sync or imbalance creates so many problems in our body, if the circadian rhythm goes out of rhythm so does the immune system which causes inflammation levels to raise.

We´ve also talked in other posts about the relation between stress and sleep, if we stressed right before going to bed we won´t be able to fall asleep and the poor quality of sleep of one night creates more stress in our body which becomes a negative unhealthy cycle that keeps inflammation in our body high.

To make everything worse and more complicated, our gut health is also important, and unhealthy gut also contributes to inflammation, we need to keep our gut healthy by exercising, following a healthy nutrition program and getting enough good quality sleep and having a healthy gut also helps us get good quality sleep so once again the 5 principles of fitness are working together.

Bad habits lead to health problems, we all know this and sleep quality is also an important part of our lifestyle, the best tool to improve sleep quality is having a sleep schedule, this way our body gets used to waking up at the same time every day and going to sleep at the same time every day, this gets the circadian rhythm of the body in balance and working effectively which makes it easier to fall asleep bringing so many positive benefits for our health which includes enough good quality sleep every night.

Inflammation protects the body and keeps us safe but when it´s too much for long periods of time it harms our body, the root cause of some chronic diseases is inflammation so we need to make sure to keep the levels right and for this we need enough good quality sleep, around 6 to 8 hours of good sleep every night and also a healthy nutrition program and exercise are key to keep the right levels of inflammation and they also improve sleep.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Sleep

The best time of the day to exercise to improve sleep

28 The best time of the day to exercise to improve sleep
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Many people are concerned about diet and exercise, what´s the best diet to lose weight? what´s the best workout to lose weight? but most of them do not give sleep the importance it deserves.

For me is not only about weight loss, in this case our goal is to help you improve body composition which means less body fat and more muscle mass but it doesn´t stops there it´s about living your best life possible and sleep plays an important role to help us live better and to help us achieve our fitness goals whether it´s gain muscle mass or lose body fat.

The biggest benefits come when we combine the 5 principles of fitness, developing healthy habits on each give us the best results so when we want to improve the quality of sleep, the time of the day at which we work out will have an impact.

The best time of the day to workout to improve sleep is in the morning, studies show that people who sleep in the morning tend to have more efficient sleep phases, sleep better and improve blood pressure.

There are some of us who can´t workout in the morning because of school or job but if you want to give it a try you just need 10 minutes, try to make those 10 minutes intense or at least moderate and in this case cardio is the best option, you can choose between HIIT or steady cardio, try it for a couple of weeks and see if the quality of your sleep improved.

If you see benefits and you want to keep it try to increase those 10 minutes to 15 or 20 minutes, if you like the changes, how it improves your day and sleep chances are you´ll get motivated and find ways to get in those 15 or 20 minutes of daily morning exercise.

The reason for this is that it improves the circadian rhythm of our body, in the morning after a good quality sleep night our body is in balance, all systems and hormones are working efficiently and exercise boost some of this hormones and it sends a signal to your brain to start the day strong, hormones like adrenaline and cortisol are beneficial if we use them the right way and they are higher in the morning so when we workout early in the morning we boost this hormones and which helps as preparation for the day and in the evening they´re lower and melatonin start to increase to help us fall asleep.

Now as always this is not a rule or law, there are people who workout in the night just a couple of hours before going to sleep and they get enough good quality sleep and there´s also people who workout in the morning who have bad quality sleep so you need to find out what works best for you.

For me it´s all about keeping it simple and working on improving the 5 principles of fitness which work together to give us the best benefits, working out in the morning at the same time every day specially outside is one of the best tools to improve quality of sleep, it is the right combination of exercise and sunlight exposure and you´re getting 2 at once.

Improving the internal clock of our body or circadian rhythm improves our day and life in so many different ways on just by having a sleep schedule and a morning routine are the best way to improve that internal clock.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Sleep

Benefits of optimal sleep

06 sleep and fat loss
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When it comes to fitness and health there are some changes we need to make in our lifestyle to live as best as possible, it´s not always about working as hard as you can, it´s always about working smarter, what are the best tools or the best habits you can develop that will give you the greatest benefits.

Improving the quality of sleep is one of them, most research and people in the industry recommend getting 8 hours of sleep but if you do the right things and improve the quality of sleep you can get 6 hours of sleep every night and feel great.

We´ve talked in other posts about the benefits of sleep for overall health and specially the negative impact on the short run but when we talk about longetivity, improving health and preventing diseases sleep is key.

1.- Good quality sleep improves skin health which help us get a youthful appearance, look younger

2.- Prevent diseases, most chronic diseases we´re seeing nowadays can be prevent with good quality sleep. Obesity, overweight and diabetes; stress, depression and anxiety, stress, and some others are linked to poor sleep and it´s been shown that when people improve the quality of sleep their health improve.

3.- Maintain a healthy weight.- Good quality sleep helps our body works efficiently this include systems and hormones and when our body is working efficiently it is easier to lose fat and maintain a healthy weight.

4.- Lower inflammation.- Many diseases are caused by inflammation in the body and having an sleep schedule helps our body function efficiently which keeps inflammation levels healthy.

5.- Improves memory.- Remembering information and keeping our brain at peak performance is based on good quality sleep.

6.- Sleep longer.- Enough good quality sleep help us live longer, here both are important too much or too little sleep is linked to a shorter lifespan.

Sleep is key for optimal health, most of us focus on diet and exercise but one night of poor sleep has negative consequences the next day and if this lack of sleep becomes consistent it affects negatively our health.

It´s possible to prevent chronic diseases but we need to commit to a healthy lifestyle and that healthy lifestyle includes a sleep schedule, we need to stop binging on Netflix and make our health our priority before it´s too late. Our unhealthy lifestyles are the root cause of many diseases nowadays so we need to develop healthy habits to live healthy lifestyles and to develop healthy habits means that we need to make different choices and that´s the hardest part.

Making a small different choice and repeating that new choice every single day will develop the new habit, take one choice or activity that you can change today and start doing it over and over, suddenly you´ll see that it´s part of your life.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam