Do You Get Quality Sleep?

According to the World Health Organization, around 40% of the global population experiences poor sleep or sleep problems. It’s time to sleep soundly and take action. FizzUp shows you everything about sleep and how to improve it, with a complete step-by-step checklist.

What’s Quality Sleep?

A good night’s sleep can look different for everyone. Whether you’re a night owl or an early riser, listen to your body’s chronotype. Instead of following a fixed bedtime that might not suit you, pay attention to your sleep cycles, which last about ninety minutes each, and focus on keeping a consistent rhythm.

Quality sleep also means getting enough rest. Adults should sleep an average of 7 to 9 hours, while athletes may need up to 10. Your eyes should stay closed for this entire period without interruption.

To feel rested in the morning, your sleep needs to be long enough and good quality. Start by asking yourself two questions:

• Do I usually get between 7 and 9 hours of uninterrupted sleep with my eyes closed?
• When I wake up, do I feel well and full of energy?

If not, remember that sleep is an essential part of a healthy lifestyle and supports longevity. These elements can be summarized into four main pillars:

• Engage in regular physical activity
• Meet your daily nutritional needs with quality products
• Stay connected with others
• Prioritize recovery, mainly through sleep

The Impact of Sleep on Your Health

Sleeping is a true asset for mental and physical health, a vital need for your body. Good sleep habits support many biological processes, such as:

• Immunity
• Mental health and cognitive performance (sleep helps cleanse and restore the brain)
• Proper metabolic function
• Optimize hormone rates (testosterone, growth hormone, cortisol…)
• Full-body recovery (nervous system, muscles, cardiovascular system, hormones, joints).

Poor sleep can lead to suboptimal processes or even dysfunctions, such as:

• Increased body fat and loss of muscle mass
• Slower fat loss and an unfavourable fat-to-muscle ratio if you’re dieting
• Impaired cognitive function, making learning and memory more difficult
• Higher risk of diabetes
• Changes in hormone levels, like lower testosterone
• Reduced feelings of satiety, often leading to higher calorie intake and weight gain
• Impacts on cardiovascular and mental health (raising the risk of depression) and higher risk of mortality
• Poor recovery, which increases your risk of injury

Getting enough quality sleep isn’t just essential for your health, it also helps you perform better mentally, physically and sexually, and makes you much happier! Don’t miss out on simple ways to improve your nights!

A Good Night of Sleep Starts When You Wake Up!

Not sure where to start or what exactly to do? FizzUp offers the best tips to improve your sleep and truly transform your life with a complete action plan.

Check out this 3-week program for more productive days! Just 10 minutes of activity is all it takes to start your day on the right foot with FizzUp.