Elusive Sleep: Developing Sleep Habits Part I

January 03, 20244 min read

Let's Chat About Better Sleep

After eight years of working with men and women 45+, one complaint I hear a lot is how troubling sleep is for them. And since we are into a new year, I thought it was a great time to share information about sleep, how it can impact your well-being and provide you with tips on how to get a better night sleep. First, let's begin with a primer on why a great night's sleep is important.

A good night’s sleep is vital to our physical health and emotional well-being. That’s why the benefits of good sleep should never be underestimated and why getting proper rest on a regular basis isn’t just a good idea, it’s an essential one. To prove it, we’ve put together the top reasons why better sleep means a better you.


Sleep helps your body to fight back – While you’re sleeping your body is producing extra protein molecules that can strengthen your ability to fight infection. So if you’re feeling a bit run down and you don’t want it to turn into a full-blown cold, go to bed early and get lots of rest.

Sleep can be a painkiller – If you’re suffering pain from a recent injury like a sprained ankle, getting plenty of sleep can actually make you hurt less. Many studies have shown a link between sleep loss and a lower pain threshold. Basically the more sleep you get the less pain you might be in.


Sleep can lower your blood pressure – Higher blood pressure increases your chances of heart attacks and strokes, but getting plenty of restful sleep encourages a constant state of relaxation that can help reduce blood pressure and generally keep it under control.

Sleep could reduce your chances of diabetes – Some research studies have shown that not getting enough sleep may lead to type 2 diabetes by affecting how your body processes glucose. It’s not conclusive by any means, but it’s yet another indication of how important the benefits of sleep can be.

Sleep helps keep your heart healthy – A regular sleep pattern can help to lower the levels of stress and inflammation to your cardiovascular system, which in turn can reduce your chances of a stroke or heart condition.


Sleep can make you smarter – Along with a great night’s sleep, grabbing a quick nap in the daytime can contribute towards making your brain more effective and productive. You won’t necessarily be answering all the questions on Jeopardy, but you may well feel sharper, more attentive and focused throughout the day.

Sleep can improve your memory – Ever noticed that when you’re really tired it’s harder to remember things? Basically this is your brain telling you that it’s not getting enough sleep. When you sleep well, your body may be resting but your brain is busy organizing and storing memories. So getting more quality sleep will help you remember and process things better.


Sleep helps reduce stress – If your body doesn’t get enough sleep, it can react by producing an elevated level of stress hormones, which are a natural result of today’s faster-paced lifestyles. Deep and regular sleep can help prevent this.

Sleep puts you in a better mood – Lack of sleep can make us more agitated, so we’re more likely to snap at the boss or be grumpy with a loved one, neither of which is a good thing. The better you sleep the better your ability to stay calm, controlled and reasonable.


Not getting enough sleep might cause you to gain weight. Poor sleep is linked to excess body fat as it can disrupt appetite regulation, cause you to feel hungrier and lead to increased calorie intake. Also, excess body fat can reduce sleep quality.

Research suggests that being sleep-deprived changes the level of hormones that signal hunger and fullness in your body. This can make you more likely to choose unhealthy foods (like those high in sugar), and to overeat, particularly later in the day. So sleep plays a key role in regulating how your body uses food for energy and getting enough sleep could help to control your weight.

Stay tuned as I continue to explore sleep and tips on how you can improve your sleep cycle.

Take care,


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Evolution Fitness & Wellness

We specialize in fitness and wellness for active aging adults over 45.