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September 1, 2019: Sleep

My weekly Get Your Stuff Together Sunday email series gives you one actionable focus for the week that will make your life a little easier.

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I can’t overstate the importance of sleep to your physical well-being. Many bad health habits and prolonged health issues can be linked to a lack of sleep. This week, we’re going to talk about the importance of sleep when it comes to living your best, healthiest life.

Sleep and Obesity

The risk of obesity rises when you have a sleep deficit. A healthy amount of sleep balances your levels of ghrelin, a hormone that makes you feel hungry, and leptin, a hormone that makes you feel full. If you wake up in the morning starving, you can likely blame it on a not-so-good night’s sleep. When you're restless, the levels of ghrelin increase and leptin levels decrease. Sleep can also affect insulin, the hormone that regulates blood sugar levels, and higher blood sugar levels can increase the threat of diabetes.

Sleep and Recovering from the Day

A sleep deficit will affect your recovery from the activities of your day as well. When you sleep, your heart and blood vessels are repairing themselves, and sleep releases a hormone to boost muscle mass. Continued unrest also increases your risk for a host of issues, including heart disease, kidney disease, high blood pressure, and stroke. Ugh.

Good News

The good news is that increasing your physical activity and focusing on proper nutrition can aid in a good night's sleep. Activity during the day (not close to bedtime) helps you fall asleep faster and stay asleep longer. Think about how you can tired out a toddler by letting her run around the playground. You’re the same, but substitute playground for the less-fun gym and getting in 10,000 steps a day. Another tip: Making sure you don't go to sleep too hungry or too full and avoiding alcohol and caffeine eases you into a restful slumber.

Make like Sleeping Beauty and get some rest. Consistent, quality sleep will make you feel like a new person!

Next Sunday, we’ll talk about why strength training is so important for your overall health.

Want some expert help with reaching your health goals painlessly? Check out my programs! We’ll get everything taken care of in a way that fits into your current lifestyle so you never have to think about your health again.

Do you have a friend who could stand to G(her)ST? Feel free to forward this!

I hope you have a wonderful week,


Kelly Morgan, Ph.D.

Tsirona -

My weekly GYSTS email give you one actionable thing to do for the week that will make you life a little easier. As "they" say, "Fail to plan; plan to fail." Get these emails (and more!) delivered right to your inbox by clicking HERE.