Henderson Personal Training Center

The Magic of Sleep

As I get busier and busier every year, I realize how much peace I garner from spending time with loved ones, especially during the holidays. It feeds my soul, and I hope your soul is fed this season, too.

In honor of this peaceful downtime, I want to talk about a subject that affects your health far more than you know: sleep.

Whenever you can get more of it, do it. Maybe that means sleeping in this week when all is calm. Or maybe that means setting a goal to make more time for sleep in 2015—especially if you have spent this past year struggling with emotional stress, weight fluctuations or just trying to feel “at ease.” If you are a workaholic (more than 60 hours per week) and/or trying to do much on the domestic and social fronts, you are most likely sleep deprived.

And when you’re sleep deprived, it takes much longer to get your injuries to heal; it affects your appetite, causing overeating or under-eating; your sensitivity to insulin increase, putting you at more risk for diabetes; and you retain less muscle and store more fat.

Sounds like a big deal, right? Here are a few ways to improve your sleep:

  • Have a higher-protein breakfast, which can increase sleep quality.
  • Eliminate blue-light emitting devices (such as mobile phones and computers) an hour before bedtime, which helps you get a deeper sleep.
  • Take melatonin to help you fall asleep (although I must tell you that some patients report some funky dreams after melatonin use!).
  • Take a hot bath a half hour before bed. The change in body temperature helps you slip into deeper sleep faster, and helps you stay asleep longer.

So, if you have a chance this week or next, add an hour of sleep and see if your daily performance improves. I think you’ll be amazed.

In the meantime, Merry Christmas! I hope you have a wonderful holiday with your family.

Yours in health,

Dr. Josh Satterlee, DC
Chiropractic Physician
Certified Titleist Performance Institute Medical Provider
Instructor, North American Sports Medicine Institute

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