Sleep for Success!

Sleep for Success!

By Dr. Rick Kattouf II


Whether your goals revolve around body transformation, improved overall health & fitness and/or improved athletic performance, sleep quality and quantity is a key ingredient. According to the American Academy of Sleep Medicine, sleep deprivation occurs when an individual fails to get enough sleep. One in five adults fail to get the proper amount of sleep each night. How do you know if you are sleep deprived? Well, here are a few signs to be aware of:

  1. Irritability
  2. Lack of motivation
  3. Lack of energy
  4. Restlessness
  5. Increased errors
  6. Fatigue

If you are experiencing these or similar symptoms, you very well may be experiencing sleep deprivation. How do we recover from sleep deprivation? According to the American Academy of Sleep Medicine, there is no substitute for sufficient sleep. The only sure way for an individual to overcome sleep deprivation is to increase nightly sleep time to satisfy his or her biological sleep need.

Understandably, we all lead very busy lives, and all too often, getting the right amount of sleep falls lower and lower on the list of priorities. According to Dr. David Geier, most people need 7-9 hours of sleep per night. Not getting enough sleep can lead to a myriad of negative outcomes.  The effects of sleep deprivation go far beyond an individual just feeling tired and exhausted. For example, sleep deprivation can cause the following:

  1. Decreased performance and alertness
  2. Memory and cognitive impairment
  3. Automobile Injury: The National Highway Traffic Safety Administration (NHTSA) estimates conservatively that each year drowsy driving is responsible for at least 100,000 automobile crashes, 71,000 injuries, and 1,550 fatalities.
  4. According to the Mayo Clinic, studies show that if you don’t get enough sleep, it’s more likely that your body won’t be able to fend off invaders. It may also take you longer to recover from illness. Long-term sleep deprivation raises your risk of developing chronic illnesses like diabetes and cardiovascular diseases.
  5. According to Harvard Medical School, a few studies have found a link between lack of sleep and weight gain. Along with eating too much and not exercising, sleep deprivation is one of the risk factors for obesity.
  6. According to Harvard Medical School, studies show that sleeping less than five hours a night increases the risk of death from all causes by about 15 percent. Sleep deprivation is dangerous to your mental and physical health and can dramatically lower your quality of life.

As you can see, sleep deprivation is not something we want to take lightly. No matter how busy we are, if we want to perform at our best and achieve our goals in all aspects of life (mother, father, business owner, student, athlete, fitness enthusiast, overall health, body composition, etc.), getting the right amount of sleep each night needs to be a priority. Let's be sure to sleep for success!



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Rick Kattouf II, O.D. is a 2x Best-Selling Author and Fitness & Nutrition expert and has been named one of America’s PremierExperts® and one of the World Fitness Elite® Trainers of the Year. Rick is a Sports Nutrition Specialist, Heart Rate Performance Specialist, Master Personal Trainer & Triathlon Coach. He has been seen on ABC, NBC, CBS and Fox affiliates around the country as well as in the USA Today, Chicago Tribune,,, FIGHT! Magazine, Florida Cycling Magazine and The Independent in the UK. Rick is the CEO/Founder of TeamKattouf® Inc, CEO/Founder of TeamKattouf® Nutrition LLC, CEO/Founder of Virtual Gym LLC, Creator of TeamKattouf® Nutrition Supplements, Host of Rx Nutrition, author of Forever Fit, Creator of 5-Round Fury® Nutrition Supplement, 5-Round Fury Fitness® workout app, Creator of Coach2CEO, Creator of Fuel Keeper®, Entrepreneur and Inspirational Speaker. Dr. Rick has personally coached individuals in 30+ states and 10+ countries.



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