Friday, February 3, 2012


DAY 28 - 170.2 lbs

Today is officially my last day on Disability and I will be returning to work on Monday.

Establishing Healthy Habits is really important so that I can continue becoming more fit.  Benjamin Franklin once said:  "Early to bed and early to rise makes a man healthy, wealthy and wise".

An essential part of healthy living is establishing good sleep habits.  This means that I can't stay up all night with Victor watching episodes of Voyager or Babylon 5.  Prior to that we were watching Charmed and Grey's Anatomy.

Simple fact: Healthy sleep is just as important to your health as exercise and a balanced diet. You can't live life to the fullest without it.

How much sleep does a person need?

In my home everyone has made declarations on how much sleep they need.  Sometimes this results in heated debates... :)  I say I need 8 hours of sleep; Victor says that he can function on less than six.  My kids try to function on less than 6 hours of sleep.  I know they need more...  So, I have researched the information on the internet (take it as a grain of salt). has this to say about sleep:

"Individuals vary greatly in their need for sleep; there are no established criteria to determine exactly how much sleep a person needs. Eight hours or more may be necessary for some people, while others may consider this to be too much sleep.

The National Institutes of Health (NIH) suggests that most average adults need about 7 to 9 hours of sleep each night. Newborn babies, by contrast, sleep from 16 to 18 hours a day. Preschool-aged children typically sleep between 10 and 12 hours a day. Older, school-aged children and teens need at least 9 hours of sleep a night. Women in the first trimester of pregnancy have been observed to need a few more hours' sleep than is usual for them."

There are a few things to remember.  Habits to help get good sleep:

  • Avoid caffeine, nicotine, and alcohol use before bedtime. Some studies have shown that caffeine consumed early in the day can have an effect on the ability to fall asleep at night. 
  • Have and adhere to a regular bedtime and waking schedule
  • Maintain a comfortable sleep environment, including a comfortable temperature
  • Do not lay in bed awake, worrying about not sleeping (or anything else negative). This produces anxiety that can actually make the problem worse.
  • Get regular daily exercise (it is recommended that individuals avoid exercise two hours prior to bedtime

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