Reset for winter – build good habits for the winter months to add years to your life and life to your years.
I wanted to under take this challenge as feel there are some low lying fruits that are easy to reach to help myself and all increase their performance. Firstly we focus on sleep
Sleep
You’ll likely find it difficult to retain and recall things while you’re sleep deprived. That’s because sleep is a crucial component of memory and learning. Lack of sleep makes it difficult to concentrate and absorb new knowledge. Additionally, your brain doesn’t have enough time to effectively retain memories for later recall.
Your brain also processes your emotions while you are sleeping. For your mind to recognise and respond appropriately, it needs this time. You typically experience more negative and fewer good emotional reactions when you cut it short.
Chronic sleep deprivation can increase the risk of developing a mood illness. According to a significant study, having insomnia increases your risk of developing anxiety or panic disorders and depression by a factor of five.
A good night’s sleep can help you bounce back from a tough day, broaden your perspective on life, and prepare for obstacles.
Your blood pressure drops when you sleep, providing your heart and blood vessels a little break. Your blood pressure will rise for a longer period of time during a 24-hour cycle the less sleep you get. Heart disease, including stroke, can be brought on by high blood pressure.
Long-term benefits can come from temporary downtime.
Sleep loss might not have as big of an impact on you as it would with endurance activities like running, swimming, and bicycling if your sport needs fast bursts of energy, like weightlifting or wrestling. However, you’re not helping yourself at all.
Lack of sleep depletes your vitality and prevents you from having enough time to rebuild your muscles. Motivation is what propels you to the finish line. Your physical and mental challenges will be more difficult, and your reaction times will be slower.
You can perform at your peak level if you get enough sleep.
Your blood glucose levels fall as you enter the deep, slow-wave phase of sleep. You don’t get the break to allow a reset, like leaving the volume up, because there isn’t enough time at this most advanced stage. Your body will struggle to respond to your cells’ needs and fluctuations in blood sugar.
You reduce your risk of developing type 2 diabetes by allowing yourself to enter and stay in this deep slumber.
Your immune system recognises dangerous germs and viruses in your body and eliminates them to help you avoid getting sick. Consistent sleep deprivation alters how your immune system’s cells function. You might become sick more frequently and they might not strike as quickly.
Now, getting a good night’s sleep can prevent you from feeling exhausted and worn out, as well as from spending days in bed while your body tries to recuperate.
You eat less when you’re well-rested. Leptin and ghrelin, two hormones that regulate appetite, are affected by sleep deprivation.
Your ability to resist the lure of unhealthy foods is significantly reduced when those are out of balance. Additionally, you’re less likely to want to stand up and move your body when you’re weary. It is a surefire way to gain weight when combined.
To regulate your weight, you should combine your time in bed with your time at the table and in the gym.
You can download a basic log sheet below:-