Take Your Sleep Seriously

Jordan Mendiola

Photo by Wes Hicks on Unsplash


For the past week, my motivation to improve myself decreased as time went on. This downhill moment of suck was all because of insufficient sleep.

Due to my lack of sleep, I took three days off from working out and took a day off from writing. These are two things that make me feel extremely well, but I didn’t have the energy to do them. It doesn’t feel great.

In addition to my lack of activity, I also formed lousy eating habits. I ate more candy, snacks, and drank sodas. My activity for the day would consist of hours and hours on my phone doing nothing.

Sleep would have made everything better, and I realized this, but couldn’t hold my discipline.

I was not taking my sleep seriously.

As a 22-year old male, the optimal sleep I need to function appropriately is seven hours. All week, I managed to sleep 4, 5, and 6 hours. Before writing this piece, I got 10 hours, and I feel unbelievable.

Now that I’ve overcome my sleep deficit, I plan on committing to at least seven hours of sleep every night going forward.

Sleep Recommendations

If you are curious about how much sleep you may need here are a few recommendations from the National Sleep Foundation

  • School-Age Children (6–13 years old) — 9 to 11 hours
  • Teenagers (14–17 years old) ) — 8 to 10 hours
  • Young Adults (18–25 years old) — 7 to 9 hours
  • Adults (26–64 years old) — 7 to 9 hours
  • Older Adults (>65 years old) — 7 to 8 hours

It is going to take discipline to get the hours of sleep your body needs, but it will ensure a lifelong of high potential and retention of good habits.

One of the significant culprits I recommend anyone struggling with sleep should cut out is energy drinks.

Energy drinks are great for road trips or getting through a shift, but dayumm! The first thirty minutes make you hyper and fully alert. After that, you feel like you need another to keep you going, or you feel the need to take a nap.

Since no one is perfect, we aren’t always going to be able to get sufficient sleep.

Naps Are Phenomenal.

To combat a sleep shortage, we can encourage taking naps.

Naps are phenomenal for rejuvenating the body and resetting the brain. In a health study, the optimal nap duration is 26 minutes.

Any more than 30 minutes may make you more exhausted. Any less than 30 minutes may not give you the rest your body needs.

Please get your sleep. I am in the Army and don’t always get adequate sleep, but that doesn’t have to be you too. This isn’t to blame the military for my sleep. It’s instead to remind myself that I must be disciplined towards my sleep if I want to perform well.

“Sleep is the golden chain that binds health and our bodies together.”

Take good care of your sleep, and it will take good care of you.

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Creative entrepreneur, U.S. Army Engineer, and dedicated runner. Committed to sharing ideas that lead to more fulfillment in all areas of life. Email: mendiola1829@gmail.com

Chicago, IL

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