Taking Back Control of Your Health:

Stress, Energy, Diet all Impacted by the Same Thing

In your effort to be your most reliable provider for your family and for your business, you already know that without your health, you have nothing. So this month’s challenge is where to focus your time and attention since both are always in short supply.

People will debate prioritizing stress management, diet and movement ahead of sleep. The cynical part of me says that’s because there’s the least amount of money to be generated by addressing “sleep hygiene.” Yes, it’s a real thing. Americans spend about $400 million annually for sleep medications according to Statista while Harvard Men’s Health Watch reports $35 billion (> 8,000% more) is spent on dietary/weight control supplements .

Good sleep improves your brain performance, mood, and health, reducing the risk of many diseases and disorders from heart disease and stroke to obesity and what probably scares me the most, Alzheimer's / dementia….. and even eating decisions.

Many people in business are compelled to sleep less than the recommended 7-9 hours daily, with many sleeping just 4 and 5 hrs/day. To some this is a badge of honor demonstrating commitment and discipline.

Thing Impacted by Lack of Sleep

Diet: As you get tired and your body craves that dopamine hit for energy and focus, too often your judgment gives into Doritos, Skittles and Red Bull. You already know what the right diet is for you but as you tire, your good judgment gives way to devilishly sweet and ultra-processed foods that provide momentary satisfaction and long-term dissatisfaction.

Stress: You can probably recall times when a routine circumstance became unpleasantly stressful because you were tired.

Movement / exercise: Logic tells you that being tired limits or eliminates your intentions to move or exercise.

In other words, lack of sleep crushes your good habits and good intentions.

Welcome to sleep hygiene

Yes, it’s a thing that your primary care doctor can help you with and can include

• The simplest is to be sure that your digital device(s) has enabled the nighttime feature to change the color of the screen away from blue light.

• In addition to turning off notifications, consider not responding to email or text during the hours you intend to sleep. Consider the texts and emails you got during those late night hours that a response next morning at 7:00am or 8:00am would be sufficient. This should confirm that putting down or turning off your phone at night is good for your health and therefore good for your business.

• Temperature that’s comfortable, which is typically a little cooler than things are during the day.

• The darker your sleeping area, the better.

• Consider using your bed only for sleeping (and sex). Work and extended reading sessions confuses your body about how it should do when in bed.

• Stop eating 2 to 3 hours before your intended time to go to sleep, giving your body time to relax and prepare for a great night’s sleep instead of continuing to process what you’ve eaten. The same is for alcohol consumption.

• Not all nights sleep are the same as much more than a mattress store ad.

• If you snore....Snoring is another reason to talk with your doctor. Not just because you’re sleeping partner will appreciate it and that’s good for the relationship, it could be an indication of sleep apnea or something else limiting your ability to optimize those 7+ hours of sleep.

• If you’re not able to fall asleep within five or 10 minutes, or you can’t fall back asleep from a middle-of-the-night wake up, consider some of the meditation practices or talk with your primary care doctor. Turning to sleeping aids a.k.a. pills only masks the problem.

This article from the US Dept of Health & Human Services provides numerous ways to improve your sleep hygiene....or Google "sleep hygiene" images.

Ah, the Nap

The Cleveland Clinic advises napping for 20 - 30 minutes boosts alertness without the grogginess that can be from waking from a deep sleep. The Sleep Foundation concurs, suggesting naps before 3pm.

Your Cost



Sleep and napping essentially cost nothing but time. While some people believe it is badge of honor to sleep just 4 or 5 hours/day, medical science says otherwise. In other words, sleep and naps would be considered a healthy use of your time.

While we have much to share, what do you want to know so that we can prioritize that content? It could be about you personally, or about your family or employees. Is it advice from doctors or dealing with the insurance carriers?

You're invited to send a message to HSchlenger@GreatSouthBenefits.com, call me at 770.335.0077 or schedule a conversation because just as iron sharpens iron, so one person sharpens another.....and our community sharpens our community. In other words, we need each other to be their healthiest.