Sleep and Its Importance

Author: Sheri McWilliams


Most of us realize in our busy, fast paced world we are not getting the quality of sleep needed to better our health.   We all have experienced the feeling of being refreshed after a peaceful nights sleep, but we have also experienced the fatigue after a poor night’s sleep.   There are more relevant health issues that tie into a good night’s sleep that you may not think about. Would you like to lower your blood pressure? Strengthen your immune system and reduce unwanted weight gain?   A solid night’s sleep could be the simplest yet most effective solution to these unwanted health concerns.

Deep sleep is necessary for the body to release hormones designed to repair cells and build tissue in the body and brain.   A sleep study found that people who sleep less than 6 hours were 27% more likely to have ATHEROSCLEROSIS throughout their body [The build up of fats, cholesterol, and other substances in and on the artery walls]  than those who slept 7-8 hours. People with fractured sleep were 34% more likely to have plaque buildup than those who slept well. Poor sleep is linked to high blood pressure, weakened immune system, weight gain, lack of libido, mood swings, paranoia, higher risk of diabetes, stroke, cardiovascular disease, cancer, and alzheimers.


Tips to improve your quality of sleep

  • Train your brain with a bedtime routine
  • Set temp low in the bedroom
  • Dim the lights
  • Take a warm bath/shower
  • Listen to soothing music
  • Reduce consumption of caffeine and alcohol
  • Wear socks to bed
  • Find the perfect mattress
  • Eliminate all light while sleeping
  • Keep a sleep schedule
  • Don’t exercise too close to bedtime

According to the National Sleep Foundation as little as 10 minutes a day of exercise can drastically improve nighttime sleep quality.   Hopefully by using some of these techniques you will improve the quality of your sleep and achieve health gains beyond your original expectations.

Sheri McWilliams is a Level 2 CrossFit Coach and a dedicated athlete. She’s worked in the fitness industry for over 20 years and has been coaching at Four Barrel for the past 5.  She leads Four Barrel’s 9am LeanX class 5 days a week. Contact her at sheri@4bfit.com or on Instagram at @sheri_4bfit.