Reach 7 to 9 Hours of Sleep Every Night!

Tracking Your Sleep with 95210

95210 makes tracking your sleep easy by simply selecting how many hours you slept the previous evening. Members may also set a daily sleeping goal, which when viewed along with each day's tracked hours of sleep shows how well members have met their goal on a daily and monthly basis. Adjust your evening habits to get to bed earlier and make sleep a priority for better health!

Shut-eye Solutions: 4 Reasons to Get To Bed Earlier
By Heather Fuselier, Certified Wellness Coach

Did you get your beauty sleep last night? It’s not just an old adage; adequate sleep can actually improve your appearance, according to a British study on the subject. But that’s not the only reason to get some shut-eye. Sleep is an important tool for health, fitness, and longevity. Just check out these five reasons to tuck in early tonight.

1. Sleep makes you happier. Sleep is a virtual "reset" button for our bodies and impacts many of the chemicals in your body, including serotonin, which is linked to depression. Getting between seven to nine hours of sleep each night can combat the blues.

2. Sleep makes you smarter! Research has shown that every hour of sleep lost below eight consecutive hours is equal to one IQ point! Napping during the day can also protect your health and make you more productive. Sleep improves memory, cognitive function and mood.

3. Sleep helps you lose weight. Sleep helps your body burn fat. In a University of Chicago study, participants spent four weeks in a sleep lab while following a reduced calorie diet, sleeping 8.5 hours a night for two weeks and 5.5 hours a night for the remainder. The more sleep they got, the more fat they burned! If weight loss is one of your goals, sleep should be part of your strategy!

4. Sleep keeps you healthy and safe. Sleep deprivation can leave you more susceptible to illness by lowering your immune system. Children are at an even higher risk: without enough rest, they may not grow as well or can suffer from a lower immune system, causing them to be sick more often.

Life is stressful, but sleep can help manage it. Set a regular bed time and stick to it, even on the weekends. Avoid caffeine late in the day and unplug from technology such as computer screens and smart phones before bed. And finally, remind yourself frequently of the power of sleep: your health, safety, fitness, and brain power all depend on it!

It's Nap Time! The Value of Napping and Resting
By Heather Fuselier, Certified Wellness Coach

The afternoon nap may have disappeared from our lives around Kindergarten, but maybe we should think about bringing it back! Research has found that even short naps can reduce stress and risk of disease. If you're lucky enough to be in a nap-friendly environment, here's how you can get the most out of your power snooze:

1. Set your alarm to remind you to take your nap! Decide on a regular time when you can consistently take a brief nap. Then, follow through and tune out.

2. Set your alarm again to wake up! Naps as short as 20 minutes can refresh you, improve your creativity, and zap a bad mood. Go past 30 minutes and you run the risk of being groggy.

3. Set the mood. A dark room, eye masks, a blanket, and quiet or white noise all contribute to falling asleep faster. When you're pressed for time, make it count.

If you don't have time for a nap or work in an environment where it is not possible, just resting can be beneficial to your health. Unplug from electronics, turn off the screens, and lie on a blanket outdoors in nature for 30 minutes. Resist the temptation to check your email, and turn off your ringer so you won't be disturbed.

Rest is important for physical and emotional health, so don't skimp on it! Get cozy and sneak in a power snooze today!

Additional Resources:

Importance of Sleep: Six reasons not to scrimp on sleep
Sleep Habits: More Important Than You Think
Top 10 Health Benefits of a Good Night's Sleep
Sleep Benefits for Education
Let Sleep Work for You
8 great tips to help put your kids to bed