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Sleep: The Cornerstone of Wellness

a cornerstone of a wall made from concrete depicting sleep as a cornerstone of wellness

  • Main Ideas

    Learning Objective

    Understand the role of sleep in supporting self-regulation, physical activity, nutrition, and stress management.


    Behavioral Objective

    Identify and implement strategies to prioritize quality sleep and observe its impact on daily health and long-term wellness.


    Key Thought

    Sleep is the foundation of health, influencing your ability to thrive in exercise, nutrition, and stress management.

  • Main Ideas

    Learning Objective

    Understand the role of sleep in supporting self-regulation, physical activity, nutrition, and stress management.


    Behavioral Objective

    Identify and implement strategies to prioritize quality sleep and observe its impact on daily health and long-term wellness.


    Key Thought

    Sleep is the foundation of health, influencing your ability to thrive in exercise, nutrition, and stress management.

  • Terms

    High-Glycemic Foods

    noun

    Foods that cause a rapid spike in blood sugar, such as sweets, sugary snacks, and refined carbohydrates.

    Self-Regulation

    noun

    The body's inherent ability to maintain balance and proper function through internal mechanisms, often without external intervention.

    Sleep Deprivation

    noun

    The condition of not having enough sleep, which can lead to negative effects on mood, cognitive function, and physical health.

  • Terms

    High-Glycemic Foods

    noun

    Foods that cause a rapid spike in blood sugar, such as sweets, sugary snacks, and refined carbohydrates.

    Self-Regulation

    noun

    The body's inherent ability to maintain balance and proper function through internal mechanisms, often without external intervention.

    Sleep Deprivation

    noun

    The condition of not having enough sleep, which can lead to negative effects on mood, cognitive function, and physical health.

Introduction

Sleep is often seen as a passive part of life, yet it is one of the fundamental elements of wellness. From supporting self-regulation to improving mood and physical health, sleep forms the foundation for managing the other cornerstones of health: exercise, nutrition, and stress management. This section explores why quality sleep is vital for thriving in life, not just surviving.

Sleep: The Foundation of Self-Regulation

Good quality sleep is the first cornerstone of health, and for a good reason-it influences every other aspect of wellness. Self-regulation, the ability to make decisions in our long-term self-interest, depends heavily on being well-rested.1

Without sufficient sleep, our willpower dwindles, and we're more likely to choose short-term gratification over long-term well-being. For instance, we may opt for TV instead of exercise or cupcakes instead of carrot sticks. This inability to self-regulate stems from depleted energy in the brain's decision-making centers. Regular, high-quality sleep replenishes this energy, giving us the strength to make choices that align with our health goals.

Sleep and Physical Activity

Biologists suggest that humans naturally tend to laziness due to evolutionary energy conservation.2 While this trait was once beneficial during food scarcity, it now works against us in an era of abundance. Regular physical activity, which requires overcoming this natural tendency, is an act of self-regulation that is significantly improved by adequate sleep.

Sleep deprivation, on the other hand, diminishes our motivation and energy for exercise. Studies show that being well-rested improves our ability to commit to 30 minutes of daily physical activity, a key element in staying well.

Sleep and Nutrition

Sleep deprivation also disrupts our ability to regulate food intake. Sleep-deprived people consume more calories, mainly from high-glycemic foods like sweets and sugary snacks.3 This creates an energy imbalance, where more calories are consumed than burned, leading to weight gain and increased body fat.

Maintaining a healthy diet requires consistent effort in meal planning, grocery shopping, and preparation. Each step requires self-regulation, often in short supply during sleep deprivation. By prioritizing sleep, you support your ability to stick to a thoughtful eating plan and make healthier choices.

Sleep and Stress Management

Chronic sleep deprivation takes a toll on mood management. Consistently tired people often have difficulty modulating their emotions, leading to increased frustration and anger.4 This makes managing stress-another cornerstone of wellness-even more challenging. Adequate sleep helps you feel better and improves your ability to navigate daily stressors with patience and resilience.

"But I Can Function on 6 Hours of Sleep"

Research shows that adults who regularly get less than 6 hours sleep perform as poorly on tests as those who have been awake for two consecutive nights.5 What's more surprising is that the sleep-deprived individuals in these studies often reported feeling OK despite their diminished performance. This highlights an important point: feeling functional is not an accurate indicator of sufficient rest. True wellness comes from thriving, not merely surviving.

Reflecting on Sleep's Impact

Take a moment to observe how sleep deprivation affects your life, especially in these key areas:

  1. Does sleep deprivation impact your ability to engage in regular physical exercise?
  2. Does it influence your ability to plan and choose high-quality, whole foods?
  3. Does it affect your ability to maintain positive relationships with yourself and others without frustration?

Humans need about eight hours of sleep per night on average. The goal isn't to get by on as little sleep as possible; it's to thrive. Sleep quality influences wellness's cornerstones-exercise, nutrition, and stress management-and is essential for living a full, healthy life.

References:

1 Baumeister, R. F., & Tierney, J. (2011). Willpower: Rediscovering the Greatest Human Strength. London: Penguin Books.

2 Lieberman, D. E. (2013). The Story of the Human Body: Evolution, Health and Disease. New York City: Pantheon Books.

3 Calvin, A. D., Carter, R. E., Adachi, T., Macedo, P. G., Albuquerque, F. N., van der Walt, C., & Bukartyk, J. (2013, July). Effects of experimental sleep restriction on caloric intake and activity energy expenditure. Chest, 144(1). doi:10.1378/chest.12-2829.

4 Kaida, K., & Niki, K. (2013, December). Total sleep deprivation decreases flow experience and mood status. Neuropsychiatric Disease and Treatment. doi:10.2147/NDT.S53633.

5 Van Dongen, H. P., Maislin, G., Mullington, J. M., & Dinges, D. F. (2003, March). The cumulative cost of additional wakefulness: dose-response effects on neurobehavioral functions and sleep physiology from chronic sleep restriction and total sleep deprivation. Sleep, 26(2).

Real Guide to Sleep : 2:03

Activities

Sleep Habits Journal

Objective: Reflect on the relationship between sleep and daily habits.

Activity:

  • Track your sleep duration and quality for one week.
  • Record how well you perform in areas like exercise, meal preparation, and stress management each day.
  • Evaluate how changes in sleep influence these behaviors over time.

Self-Regulation Boost

Objective: Observe the impact of sleep on your ability to make long-term health decisions.

Activity:

  • Choose one area of health (exercise, nutrition, or stress management) to focus on for one week.
  • Track how well-rested you feel and how this impacts your ability to make choices that align with your health goals.
  • Note any patterns and set a goal to improve sleep to enhance self-regulation.

Course Outline



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