Sleep impacts our daily living in very important ways. Deprived sleep patterns negatively affects daily routines, health and moods. Studies show that sleep can impact and improve mortally rates. A general rule is 7-8 hours sleep every night for adults is optimal.  

Damage from all kinds of things such as stress, pollutants, infection, sun exposure etc. is part of the aging process as well as health risks associated with lack of sleep. A good night’s sleep helps to repair your body by producing extra protein molecules to mend your body at a cellular level.

Weight gain and loss is greatly affected by sleep patterns and lack of sleep. Sleep helps regulate the hormones that affect and control appetite. Unfortunately lack of sleep doesn’t increase your appetite for healthy foods.  It increases desires for all the wrong foods containing empty calories, high sugar content foods and fats.

Sleep helps keep your heart healthy. Sleep helps to reduce the levels of stress and inflammation in your body from the stressors in your day. High levels of inflammation are linked to heart attacks, heart disease and strokes.

Sleep helps improve memory. When you sleep, your brain is busy organizing and correlating memories. The 'foggy' feeling that you struggle with when deprived of sleep makes it difficult to concentrate.

Here are a few tips for sleeping better.

Start a relaxing bedtime routine.  Try and make night time a routine or habit that will help reduce stress and help you sleep.  Try a bath or shower, soothing music, and skin care routine, or read a book.   

Go to bed and get up at about the same time every day, even on the weekends.  A schedule can help the body sleep- wake cycle and promote a good nights rest.

Avoid caffeine and alcohol in the evening. Caffeine is a stimulate that will effect your ability to fall asleep.  Avoid caffeine for 7-8 hours before bedtime.   Alcohol may help you fall asleep however, it actually disrupts sleep.  

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By Carolyn Phillips

Carolyn Phillips has a 20 year history as a certified personal trainer with the American Council on Exercise (ACE) and Certified Lifestyle and Weight Management Consultant, teaching lifestyle management, nutrition, weight training, cardiovascular, fitness testing, and behavior modification.  Carolyn is featured on WFSB Channel 3’s, Better CT and on radio 96.5 TIC FM with Damon Scott as the fitness expert every Wednesday.

Carolyn Phillips is founder and CEO of Fit Behavior (http://www.fitbehavior.com) and. Carolyn’s Menu of Life (http://www.Caroylnsmenuoflife.com) The facility has a 13 -year history and has been awarded winner of the best place to workout and best Pilate’s studio by the Hartford Magazine and voted best by The Hartford Advocate for its nutrition and cardio program. Carolyn won the prestigious 40 Under Forty award from the Hartford Business Journal for outstanding leadership in the greater Hartford area.

Carolyn has over 25 years of combined comprehensive sports and education experience.

• ·         2000-2010 ACE Certified Personal Trainer
• ·         2010 ACE Certified Lifestyle and Weight Management Consultant
• ·         2007-2010 Featured on Better CT Channel 3 as a Fitness Expert
• ·         2009-2010 96.5 TIC FM's Damon Scott radio show as the weekly Fitness Expert
• ·         2007-2010 The Mary Jones Radio Show, WDRC-AM 1360 - guest Fitness Expert
• ·         2008-2010 West Hartford Community Television - Fitness Expert and Group Instructor on air
• ·         1990-2010 Guest Speaker on ESPN, WHCN, WCCC, WDRC
• ·         2002-2010  President - Board of Directors at Chrysalis Center Inc.
• ·         2009 BS in Organizational Leadership, Quinnipiac University
• ·         2007-2008 Published writer for Natural Nutmeg Magazine
• ·         2007-2008 Nutmeg Community Television - Fitness Expert and Group Instructor on air
• ·         2000 40 Under 40 Award from the Hartford Business Journal
• ·         2004 Licensed Professional Mountain Biker
• ·         1998-2004 CT State and Regional Mountain Bike Champion
• ·         1990-1997 CT State Bodybuilding Champion and National Competitor
• ·         1974-1980 VT State Gymnastic Champion and Junior Olympics Competitor
• ·         3 years coursework in Health Sciences

·         Currently studying for Master's Degree in Nutrition

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