Sleep Is The Answer!

Reading Time: 5 Minutes

Welcome to the LenDentonThrive Letter, my weekly newsletter focused on helping 50+ Guys lose weight, get fit, and stay fit for life… without crazy diets or grueling workouts.

The subject of this week’s edition is SLEEP! Most 50+ Guys are not getting enough sleep, undermining our health and slowing down our efforts to improve our fitness levels. It’s time to talk about sleep…why it’s important…and how to get more of it.

We Need More Sleep!

Sleep is an important component of our health and fitness. It is a co-equal partner with nutrition and exercise in determining how healthy and fit we can become. And, unlike nutrition and exercise, there aren’t many outward visual indicators to tell us how well we’re managing our sleep. That’s because most of the indicators of sleep wellness are hidden from view, buried deep inside our bodies…and our brains!

If you’re a 50+ Guy like me, it’s likely that you aren’t getting enough sleep. Starting in my teenage years, I was a member of the “Work Now - Sleep Later Club.” 

Sleep was a luxury back in those days that I decided I could do without. After all, I was young and invincible. That sense of invincibility carried on through my adult years, driven by the urgent needs of family and career.

Apparently, I’m not alone in my previously misguided efforts to avoid sleep. A Gallup survey from 2023 found that 57% of Americans said that they don’t get enough sleep. In my case, I chose to prioritize other things over my sleep. 

Today, I realize that was a mistake!

Sleep matters to our overall health and well-being, regardless of whether we are experiencing tiredness or not. Living in a sleep deficit (yes, that’s a real thing) has consequences. Both physical and mental consequences!

Why Sleep is Important

Science has learned a lot about sleep over the last decade. Many important tasks occur only while we sleep. Without sufficient sleep, these important functions are less able to keep us healthy and alert.

Here are four examples of important functions that occur as we sleep:

1. Growth and tissue repair - During sleep, our metabolic activity and body temperature both dip, allowing the body to conserve energy so tissues can grow and regenerate. The blood supply to the muscles increases, energy is restored, and hormones that promote growth and development are released.

2. Immune System Health - We need enough sleep to keep our immune system functioning optimally — when you don’t get enough sleep, you’re more vulnerable to respiratory viruses and other bugs. That’s why we seem to be more prone to catching a cold or the flu when we are sleep-deprived.

3. Brain Plasticity - a healthy amount of sleep is vital for “brain plasticity,” or the brain’s ability to adapt to inputs. If we sleep too little, we become unable to process what we’ve learned during the day and we have more trouble remembering it in the future. This is also the reason why we seem to be less alert when we are operating without adequate sleep.

4. Brain Repair and Maintenance - Researchers also believe that sleep may promote the removal of waste materials from brain cells—something that seems to occur less efficiently when the brain is awake. A 2019 study in the journal Science found that the brain washes itself when we sleep. A combination of cerebrospinal fluid and blood pulses through our brains when we sleep. This fluid washes away dead cells, impurities, and waste products that accumulate in the brain. Scientists believe that inadequate sleep reduces this washing function. Over time, it is thought that accumulations of water materials in the brain can result in neurodegenerative diseases like dementia and even Alzheimers Disease.

Finally, when guys don’t get enough sleep, their overall health risks rise, including:

• Hypertension (High Blood Pressure)

• Diabetes

• Chronic Heart Disease

• Obesity

How Much Sleep is Enough?

According to SleepFoundation.org, adults need at least 7 hours of quality sleep per night. Less than 7 hours of sleep per night means that you’re in a sleep deficit. Remaining in a sleep deficit for an extended period of time triggers many of the unwanted conditions noted above.

Many of us guys think we can operate effectively on less sleep than we need. We think that as long as we don’t feel tired, then we’re doing okay.

Personally, I’ve found that this is a mistake!

We now know that prolonged sleep deprivation raises the risks of chronic health problems as we age. This includes the risk of neurodegenerative diseases (think Alzheimer’s Disease) that none of us want to have to deal with as we grow older!

This is why I’m no longer a member of the Work Now-Sleep Later Club! And, it’s why I think you should quit that club, too! 

How to Get Better Sleep

Getting more and better sleep is my #1 health objective for 2025. Over the last year, I’ve been diligently working on getting at least 7 hours of good sleep per night. I’ve still got some work to do before I can say that I’ve achieved my goal. But, I’ve made some great progress.

I’ve learned that the keys to getting better sleep are a combination of good planning and self-discipline. A good place to start is by checking out the 10-3-2-1-0 Sleep Rule at Health.com.

Good planning involves making sure that your bedroom is conducive to sleep. Things like comfortable bedding, proper levels of darkness, a cool temperature, and quietness are fundamental to getting a good night’s sleep.

Self-discipline requires you to create your own night-time ritual to help you gradually slow down from a busy and hectic day to allow your mind and body to prepare for sleep. My night-time ritual is patterned after the 10-3-2-1-0 Rule. I’ve found this ritual idea to be extremely useful in improving my sleep.

Take Action

Here are three actions you can take starting today to improve your sleep, and ultimately, your health and fitness.

1 - Decide to make better sleep a priority - it all begins with your decision. Cancel your lifetime membership in the Work Now - Sleep Later Club!

2 - Check out the 10-3-2-1-0 Sleep Rule - or, build a similar night-time protocol that meets your specific needs. Here’s the link.

3 - Share your Plan - If you’re not a solo-sleeper, share this info with your bed partner. You’ll need their support and cooperation to make this work. 

Sleep matters, so let’s all make it a priority!

When you’re ready for a real and sustainable fitness transformation, here are three ways I can help you:

#1 - Sign up for this newsletter. Every week, you’ll receive tested, actionable tips and strategies to help you build your own customized version of the ThriveLife that fits your needs, preferences, and personal style. And, it’s free!

#2 - For a Do-It-Yourself approach to the ThriveLife, download your free copy of my new ebook: 6 Smart Moves To Your ThriveLife. Just click the button below.

#3 - When you’re ready to join a community of other busy 50+ Guys building their ThriveLives together, check out my new ThriveLife Transformation course. The ThriveLife Transformation guides you through a 30-day transformation process which includes online video training and daily support and assistance through our online community. Join alone or bring your friends. To learn more about the ThriveLife Transformation, click the button below.

Do You Know Somebody?

Do you know a 50+ Guy who’s struggling with their weight and fitness? Please consider sharing this information with them. Just forward your copy of this email to them. It might change their life!

(Or, give them a free copy of my 6 Smart Moves ebook!)

Thanks for reading this week.

I write this newsletter to make a positive impact on the lives of 50+ Guys and their families. If you found this information useful, please consider subscribing to receive new editions each week.

If you’d like to share a thought, a question or comment with me, you can simply reply to this email. I’d love to hear from you!

Follow me on the socials for daily tips and strategies for living your ThriveLife: