Happy Monday! I hope you're all very hydrated!

This week we are going to focus on sleep. According to the National Health Institutes, sleep plays a vital role in mental and physical health and overall well-being. Those lacking in sleep are at higher risk for heart disease, stroke, diabetes, high blood pressure and obesity. Sleep can also be a key factor in weight loss. If you're skimping on those ZZZs you may have some trouble with those last few LBs.

Week 2 Tip: Get 7 - 9 hours of sleep per night.

Some people need a little more, some a little less. I recommend getting as much as you need to feel rested throughout the day. I cannot sleep much more than 7 hours without forcing myself, and I feel best when I get up and moving shortly after waking. Pay attention to what your body needs and how you feel.


  • If it usually takes you a few minutes to fall asleep, go to bed a little earlier to give yourself time to fall asleep AND sleep for at least 7 hours. Laying in bed awake for 7-9 hours DOES NOT count as a full nights rest. Sorry.
  • If you know you have to get up at a certain time, make sure you go to bed early enough to get at least a full 7 hours of sleep.
  • Turn off or put away all electronic devices 30 minutes before bed. Yes, that includes your phone!
  • Go to bed at the same time each night and wake up at the same time each morning.
  • Your bed is for sleep (and sex) only! No watching TV, doing work or playing on computers in bed.
  • Make your sleep space comfortable. Not too hot or too cold, dark and quiet.

You may have to shuffle some things around to make more time for sleep but it will be worth it!

You may have to start going to bed earlier to allow for a full nights rest and it is likely it will take some time for your sleep cycle to adjust but it will! Don't give up if you can't fall asleep right away for the first few nights.

It may take longer than 7 days to fully adjust but I ask you to commit at least that! One week of sleep, you can do it!


Now, I don't want you to give up on all the hard work you put in last week. The goal is to keep building healthy habits. In addition to drinking your daily dose of water you will ALSO start getting a full nights rest. Keep up the hard work and I'll see you next week for tip #3!

Happy sleeping!




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