“Make it Happen” – Start off the business week with positive reinforcements, tips and tricks for bringing yourself success in your work, your wellness, and your wealth.



~E.W. Howe


In last month’s newsletter, we took a look at how to protect yourself in the hot summer months from the most common form of cancer…This Monday, we take a look at something equally as epidemic that we influence every single day: Sleep

That little thing we do to close out each day and usher in each new one.

Seems simple enough, right?

And I’m sure your mother told you how important sleep was since the time you were a toddler and she was trying to get you to lay down for a nap?

And up through your teenage years – as she impressed upon you the need for that curfew?

But we fought so hard, didn’t we?

To stay up late, to be COOL, to watch that movie or eaves drop and wait to see if our older sister snuck out to meet that guy…

Seeing as how we started so young with our disdain for sleep, it is most interesting that now as adults, it is listed as the #3 thing we wish we had more of [following only Time and Money – the obvious leaders of that question until the end of our days].

Studies conducted over the last 10 or so years are unanimous in the finding that adequate sleep is ESSENTIAL for maintaining your weight and staving off disease. Sleep is when your body recovers. If your body cannot recover from the day’s activities, your immunity goes down and your Cortisol levels get elevated. Both of which, over time, lend to chronic inflammation and clear pathways to weight gain, depression, fatigue, and those superfluous aches and pains we all love – –  All of which play off of one another to suck a person into a downward spiral of poor health.

No bueno.

But certainly that doesn’t describe any of us – right?

Well – between the late nights spent at work to finish that project, the long days being the Gran Maestro to get the kids to all of their summer activities, and the chunks of time lost to our latest Netflix binge, odds are we are not getting enough sleep.

And neither are one out of four of our friends.

In fact, recent studies reveal that in the United States 25% of adults are consistently not getting enough sleep – a status know as chronic sleep deprivation.

Chronic sleep deprivation has known correlations to all those wonderfully terrible items mentioned above that include but are certainly not limited to weight gain.

So what exactly is “enough” and what does that mean?

Age Group Recommended Hours of Sleep
Newborns 16-18 [including naps]
Preschool-aged 11-12 [including naps]
Adolescent / pre-teen At least 10 per night
Teenager / College -aged At least 9 per night
Adults 7-8 per night [NOT including naps]

Okay, once you stop laughing, re-join me here.


Seven to eight hours.

Of uninterrupted sleep.

We have to stop being heroes. Going on 3-5 hrs of sleep is NOT badass.

It is not cool to pull all-nighters anymore.  It is simply not worth it. Your cognitions and emotions are immediately impacted after just one night of sleep deprivation.

If you currently have habits that involve “winding down” by surfing the internet or watching TV to “fall asleep”, you are robbing yourself of valuable time your body needs to heal.

Those are habits. And they can be broken.

This Monday, after the holiday weekend, as you are likely already looking forward to next weekend so you can “catch up” on sleep – I challenge you not to wait wait until next weekend. Make it Happen THIS Monday.

Tonight. You know you want to.

Get to bed 7.5 hrs before your alarm is set to brrrrrrrrrrrrring you into the new day.

It might seem absurd the first time you do it. But you only get one body. Treat it right.Give it what it needs.


Stay Well,




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