Hey Friends,

Happy Sunday!

I’m a huge advocate of the importance of sleep.

Many people are not getting enough sleep simply because it isn’t something they always want to prioritize.

This week, I’m going to give 10 reasons you should be focusing on your sleep.

This week, turn off your phone at least 15 minutes before trying to go to sleep and do something that doesn’t involve a screen.

Reading, stretching, journaling, and meditating are all awesome ideas for things you could be doing without a screen.

Doesn’t matter what you choose to do. The goal here is just that you aren’t doom-scrolling social media on your phone or binging Netflix right up until you close your eyes.

Sleep is essential for every aspect of life. Physical health, mental health, energy, relationships, productivity, and motivation are all positively impacted by adequate sleep.

I recently finished reading the book “Why We Sleep” by Dr. Matt Walker. It was an awesome read, definitely recommend. I actually listened to the audiobook while I was at the gym.

If you can’t be bothered to read/listen to the full book, here’s an 8-minute summary video I found on YouTube:

This book inspired me to create a newsletter about it. Here are 10 reasons why sleep is important. The book talked about some of these, but others are my own thoughts.

Sleep is where your body actually adapts to your training. You build muscle and burn fat primarily while you are asleep.

If you aren’t getting enough sleep, you are far less likely to see the changes in your body you’re hoping for.

Similarly, not getting adequate sleep increases your risk of injury. If sleep is the pillar of recovery, then it should be obvious that without proper sleep, your body won’t recover.

Soreness, aches, pains, and recurring injuries are all more common in people who aren’t getting enough sleep.

Sleep is where your brain commits things to memory. You learn new skills and retain information better when you get enough sleep.

If steroids are a physical performance enhancer, you can almost think of sleep as your cognitive performance enhancer. Sleep is like steroids for your brain.

Simply put, the better you sleep, the better your brain works.

Poor sleep disrupts ghrelin (hunger hormone) and leptin (signals “fullness) levels in the body, leading to increased cravings, decreased motivation, and a stronger appetite for high-calorie foods.

Ever had a terrible night of sleep and then the next day all you wanted was greasy fast food?

This is amplified by drinking alcohol. If people are out late drinking, you’ll get a poor night of sleep AND be hungover the next day. I’m sure most of you are familiar with the concept of “hangover food” that people crave.

Rarely will you wake up after a poor night of sleep craving vegetables, sweet potato, or chicken breast, for example. Well, this is due to the disruption in ghrelin and leptin levels.

Irritation, frustration, anxiety, and sadness are all more prevalent after a poor night of sleep.

Sleep helps you stay level-headed, positive, and in a good mood.

You probably didn’t need me to tell you that you’re more likely to be cranky after a night of bad sleep.

Similarly, you are likely to get along with people better when you are well rested.

If you’re snapping at your friends, coworkers, or spouse because you are tired and can’t regulate your emotions, it’s likely to sour those relationships.

When you are well rested, you are more patient, more present with the people around you, and more fun to be around. No one wants to be around you when you’re cranky.

Healthy sleep will make you a stronger friend.

Sleep plays a huge role in the health of your immune system. Sleeping poorly will increase your chances of getting sick.

The activity of natural killer cells that fight viruses and infections goes way down when you aren’t getting adequate sleep.

You are at an increased risk of essentially every major health condition if you aren’t sleeping enough.

Heart disease, alzheimer’s, diabetes, stroke, and cancer have all been correlated with sleep.

Adequate sleep reduces your chances of all these diseases.

Hormone levels such as testosterone in men decline with poor sleep, leading to decreased energy and an increased risk of sexual dysfunction.

In both sexes, sexual desire and satisfaction are negatively impacted by poor sleep. Good sleep will improve your sex drive.

Fitness feels easier when you are well-rested. You’ll have more fun lifting weights, it won’t be as hard to eat well, and you’ll be more consistent.

When you are prioritizing your sleep, you will be more likely to achieve your goals.

As I mentioned, there is no area of your life that sleep doesn’t impact.

Prioritizing your sleep to ensure you are getting sufficient quantity and quality of sleep can thus dramatically improve your life.

Sleep well, friends.

Ben

Here’s an awesome recipe if you are looking to change things up. Requires a little more effort, but I promise it’s so worth it.