What is the most foundational component of lifestyle choices that are the most beneficial to the human body? Relationships? Exercise? Nutrition? Although these components are critical to maintaining a healthy lifestyle, the most important aspect is sleep. That’s right, SLEEP! According to Brandon Marcello, PhD, sleep is the foundational component of maintaining and promoting a healthy lifestyle. Specifically, a study conducted by Goel and colleagues (2009) found that one night of sleep deprivation impairs your ability of conducting executive functions such as decision making, applying strategies, and attention span. In fact, they found that one night of sleep deprivation impaired executive functioning ability equivalent to an intoxication of 0.10% blood alcohol content (BAC). Interestingly, it was also found that subjects who only slept 5-6 hours impaired their executive functioning skills equal to a BAC of 0.05%. In other words, inadequate sleep resulted in the inability to use higher levels of brain function equivalent to being intoxicated on alcohol. Thus, it is evident that sleep is crucial for the maintenance and function of the brain.
Now, you must be asking yourself, what is the optimal range for sleep? Ideally, the optimal range for sleep in adults is 7-9 hours and 8-10 hours for teens. Thus, it is crucial that to get at least 8 hours of sleep a day to protect your mental health, physical health and quality of life. The full 8 hours is a crucial time point because of the cycles REM sleep in comparison with the amount of hours slept. According to the National Sleep Foundation, rapid eye movement (REM) sleep is characterized when we dream during our sleep cycle and is shown to have beneficial effects towards memory, learning and mood. Furthermore, Dr. Marcello reports 2 REM cycles during the first 5 hours of sleep, and an additional 3 REM cycles in the last 3 hours of sleep for an 8 hour sleep cycle. Thus, it is evident how important and beneficial a full 8 hours of sleep can be.
With all this knowledge on the importance of sleep, the question becomes how do I get 8 hours of sleep? The answer lies within sleep habits and the sleep environment. An ideal sleep environment would embody a cool, quiet and dark room. This can be achieved by turning off all electronic screens prior to bed, having a fan or white noise maker, and using a sleep mask. An effective tool for adequate sleep habits is embedded within a bedtime routine. A generic routine could consist of: turning off all electronic screens, listening to relaxing music while stretching out tight muscles, and reading a book for 30-45 minutes. It is very important that you plan ahead with your bedtime routine and the wake up time. For example, if your wake-up time is at 6 am, then sleeping should begin at 10 pm. Therefore, allow yourself an hour for your bedtime routine and meaning you should be in your sleep environment by 9pm.
Overall, it is understood how critical sleep is towards the human body. It is crucial for maintaining proper physical and mental health, as well as improving the quality of life. Deprivation of sleep can impair higher levels of functioning in the brain such as decision making. A full 8 hours of sleep is suggested to ensure more cycles of REM sleep, which is vital for learning, memory and emotional health. A bedtime routine can be beneficial to establishing healthy sleep habits to facilitate an 8 hour sleep cycle.
Goel, N., Rao, H., Durmer, J. S., & Dinges, D. F. (2009, September). Neurocognitive consequences of sleep deprivation. In Seminars in neurology (Vol. 29, No. 4, p. 320). NIH Public Access.
"My wife was trying to get me to go to A2 after she was enjoying the classes. I am busy and wanted to go but always had an excuse. Well one she pre-paid for me to go. Time for me to face my fears about why I hadn’t been going because now I am going. First, I was in ok shape active just not work out shape plus what if I couldn’t beat my wife or the other women in class? What if I passed out?
As Saturday approached my fears rose and my brain searched for an excuse. Yet when I arrived at the class what I found was nothing like I was fearing, quite the opposite. Everyone is focused on their own pace. While being motivating Kristi is not forceful but positive and supportive, coaching each person at their ability.
It has not been a month of one day a week, my body has reacted by toning up, my six pack is back. My wife was mad and happy at the same time. I have been seeing a chiropractor for maintenance and recently my body is firming up and I do not feel the aches and pains of getting older. Was I sore after the first workout? Yes for a few days I was sore, but each week the soreness would decrease. After a month I am not sore but stiff the next day, feeling stronger each workout.
Thank you, A2 Physical Therapy and Kristi, for the good music and for pushing us without pressuring us."
"After a three-car rear end accident, I had a concussion and severe whiplash. I picked A2 to help me recover. I will have to honestly say A2's expertise and therapists along with all the other staff, have been the "silver lining". They are very knowledgable and take the time to explain what they are doing. and why they are doing it. They are extremely friendly, thoughtful, and maintain flexible hours. I have followed the home exercises regularly and have seen steady improvement. This is very important as I am a small business owner with a physically demanding job. A2 has it all! Fantastic physical therapists, massage therapist, and personal fitness trainers, all under one roof. Alika is a visionary and A2 is the hidden jewel of PT, but not for long."
"Last Sunday I played full court basketball for the first time in 15 years. I will qualify the contest by saying it happened on a court just out of the back door of an elder care center. The teams consisted of a 7 year old, an d8 year old, a young woman in flip-flops (I played in sandals), a woman who proudly stated she was 55 years old (I retorted with my age of 65), and a couple of other young guys that really played well. I ran the court, I played defense, blocked shots, made shots (missed a lot), got lots of rebounds, and talked a lot of smack while playing with a group of people a lot younger than me. I even made a behind the back-twisting fall-away shot, then fell and tumbled on the court. I jumped up and continued to play, and we played for about 45 minutes.
I attribute my ability to play this game that I love so much again to the excellent training receive from Kristy who is a trainer at A2 Physical Therapy. I have worked out and trained since I was very young. I played high school basketball, baseball, and I ran track. I spent 20 years in the Army with all the training requirements associated with that occupation. I played on community and city leagues, and I have trained with weights for many years. The training program Kristy has devised for me at A2 is rigorous, thorough, diverse, fun, challenging, and focused. She prepares workout plans that are age and fitness level appropriate. My work out now is so much different then it was when I first started. She both trains me individually and as a couple. I run, jump, stretch, lift, balance, squat, push, pull, and every other movement you can imagine. I look forward to going to my workout every time. Kristy is completely in charge of every workout. I am retired, and my training at A2 allows me to fill the need to accomplish something positive every day I work out. I am doing physical activity with ease that I would not have thought I would be able be able to accomplish at the age of 65 such as hiking on Mt Rainer and running 4 days per week. Kristy and A2 have really changed my life…"