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Wednesday June 10, 2015 CrossFit Stapleton- Denver, CO


Wednesday June 10, 2015 CrossFit Stapleton- Denver, CO

8 Critical Health Reasons for Getting Enough Sleep

(guest post)


A Whole9 guest post by Dr Sult, medical doctor, medical educator, inspirational speaker & the author of Just Be Well: A Book For Seekers of Vibrant Health.

Sleep. Our bodies crave it, but most of us don’t get as much of it as we need. The average adult needs seven to eight hours of sleep per night, but according to a 2013 Gallup poll, 40 percent of Americans get less than that. That’s over 125 million people operating in a sleep deficit, with nearly half of them experiencing chronic sleep problems.

Many of us underestimate the body’s need for sleep, especially since we’re all so busy. With so much to be done with work, family and personal endeavors, we feel the pressure of getting it all done within sixteen hours a day. So we reduce our sleep time to fit more activities in.

But sleep is more than an indulgence. Our bodies need it, and when we chronically short-change ourselves of sleep, it shows up in our health.

Here are some important health reasons to get enough sleep.

  1. The body uses sleep as a time to repair cells. One study found that a sleeping brain produced cells that repair and grow myelin, the fatty tissue that surrounds nerve cells and gets damaged in diseases like multiple sclerosis.
  1. Lack of sleep can increase the risk of heart disease and stroke. Even one night of inadequate sleep can increase hypertension in those who already have high blood pressure. That increased level can last throughout the day.
  1. Lack of sleep puts you at higher risk of traffic accidents, and sleepy-driver crashes are more likely to beserious.
  1. Long-term sleep deprivation is linked to depression. According to the National Sleep Foundation, lack of sleep can lead to depression and anxiety. On the other hand, depression can also lead to insomnia. Without intervention, this can become a difficult cycle to interrupt.
  1. Lack of sleep increases risk of obesity, because sleep deprivation can cause the body to produce less leptin, a hormone that reduces appetite. Lack of sleep can also cause the body to produce more ghrelin, a hunger-stimulating hormone.
  1. People who don’t get enough sleep are more vulnerable to infections. One experiment demonstrated that people who slept less than seven hours a night were more likely to develop symptoms of a cold than those who got eight hours.
  1. Lack of sleep increases the risk of diabetes. Sleep disrupts the way the body regulates and processes sugar, which can affect insulin sensitivity and glucose levels.
  1. Lack of sleep affects memory. A recent study showed that during sleep, the brain cells create new connections, or synapses, which can impact memory and learning.

Read on HERE


Notes from Tay…

Now that we understand the importance of sleep we need to get the whole ‘actually sleeping’ thing down. Do you struggle  to fall asleep? Or stay asleep? This can be a MAJOR issue for many people. Here are a few tips to implement into your nightly routine to hopefully help you konck out quicker and longer!

– Turn off (or put away) all screens (IE: Ipads/TVs/Phone/Etc.) at least 1-1.5 hours before you would like to be asleep. The stimulus your brain gets from these screens can keep you awake for hours!!!! Checking your phone, or playing on your Ipad in bed right before bed is a recipe for disaster.

– Establish a consistent bed time ritual. IE: 8pm = PJs on/Face washed/ Teeth Brushed/ Tea being prepped (sleep aid tea- Sleepy Time/etc.). Having a consistent bed time is VERY helpful in attacking sleeping issues. Get your body on a consistent ‘fall asleep/wake up’ schedule and your will feel so much more rested and alert during your day.

– Cool your mind off pre bed by shutting off all work related ‘stuff’ that can wait till tomorrow… And read/sit/relax/enjoy your tea for 20-30min… Think of this as a ‘cool down’. You wouldn’t do a crazy WOD in the gym and then immediately hop in your car and go home right? No! You would walk around for a couple minutes, stretch, roll out, drink your recovery shake (HOPEFULLY!), and then head home. Think of bed time in the same light… You have been awake, alert and going all day long. You need to cool down before hopping into bed.

– Try not to consume ANY caffeine after 1pm… This will ensure there in very little to no caffeine in your system as you are trying to get to sleep. Caffeine can stay in our system for hours and keep us awake at night! Shutting it out of the picture early in the day can be one easy way to calm your mind at night.

– Take sleeping seriously! On a health and wellness scale sleep, (in my opinion) falls into the top 3 BIGGEST importances for maintaining good body composition and high energy levels. Solid Sleep, Great Nutrition, and Hydration are key!! Make a good night sleep a priority.


Happy Sleeping!




A. Every minute, on the minute, for 15 minutes:
Minute 1 – 40 Double-Unders
Minute 2 – 6-8 Strict L-Seated Ring Pull-Ups
Minute 3 – 3-4 Wall Climbs

B. Four sets for max reps against a 3-minute running clock of:
Run 100 Meters
10 Toes to Bar
10 Kettlebell Swings (32/24 kg)
Rest 3 minutes between sets.



A. Every minute, on the minute, for 15 minutes:
Minute 1 – 40 seconds of Jump Rope Technique Work
Minute 2 – 6-8 Strict L-Seated Ring Pull-Ups or Assisted Ring Pull-Ups
Minute 3 – 3-4 Wall Climbs

B. Four sets for max reps against a 3-minute running clock of:
Run 100 Meters
10 Toes to Bar
10 Kettlebell Swings
Rest 3 minutes between sets.



WOD – Every 5 minutes for 30 Minutes:

Row 500M
8 DB Thrusters (30/20)
10 Burpees over the rower
MyZone: Sprint/ Red
Rest for remaining time of 5 minutes

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