Sleep isn’t just a daily necessity — it’s the foundation of my health and fitness journey. I would go so far as to say it defines the progress I see from the other efforts I’m putting in. Those eight hours each evening aren’t only downtime — they’re when my body repairs muscle tissue, consolidates memories, and recharges for the challenges ahead. Quality sleep can be a secret weapon.

As someone who values peak performance in both my body and mind, I’ve worked to develop a set of sleep habits that have transformed by recovery and energy levels. (If you’re curious about the training I’m recovering for, it’s outlined in my Body Blueprint program.) Here, I’m explaining how I approach sleep and why it works for me.

My Sleep Schedule

My regular sleep routine spans from 9 p.m. to 5 a.m., giving me a full eight hours of rest. I’ve found that this timing aligns with my body’s natural circadian rhythm and ensures I wake up feeling refreshed rather than groggy.

This is the schedule I follow every single day. Maintaining this schedule, even on the weekends, helps prevent the “social jet lag” that can come from irregular sleep patterns. My body knows exactly when to wind down and when to wake up, making both transitions smoother. Consistency is key.

My Sleep Hygiene Habits

A 12-Hour Fasting Window

One of the strategies I’ve found to be most effective for sleep is stopping my food intake 12 hours before breakfast. This means if I plan to eat at 5:30 a.m., my last bite of food happens by 5:30 p.m.

Giving your digestive system a break certainly helps with sleep quality, however, I’ve also noticed that my heart rate drops earlier in the night when I finish eating sooner, allowing my body to focus on recovery during sleep rather than processing food.

A Screen-Free Sanctuary

My bedroom is a tech-free zone. No phones, tablets, or TVs allowed. This wasn’t easy to implement at first, but the benefits have been worth the adjustment.

Without the blue light from screens suppressing my melatonin production, I find I fall asleep faster and experience deeper sleep cycles. Plus, removing the temptation to check notifications or scroll through social media has made my bedroom truly feel like a sanctuary for rest.

A Wind-Down Ritual

As a mom, finding moments of solitude can be challenging. That’s why my pre-sleep hot shower has become more than just a hygiene practice — it’s a form of self-care that signals to my body and mind that it’s time to relax.

The shower serves multiple purposes:

• It’s a rare moment of uninterrupted alone time
• The warm water helps release physical tension
• The temperature change afterward helps trigger sleepiness
• It creates a clean slate for sleep, both literally and figuratively

I’ve found this simple routine to be incredibly restorative. It also allows me to transition from “mom mode” to restful sleep more effectively.

The Results of Prioritizing Sleep

Since implementing these sleep hygiene habits, I’ve noticed significant improvements in:

• My energy levels throughout the day
• Recovery time after workouts
• Mental clarity and focus
• Emotional resilience during stressful situations
• My overall patience as a parent

Finding Your Own Sleep Rhythm

While these practices work for me, the key to quality sleep is finding what works for your unique preferences and circumstances. The consistent elements that I’d recommend considering are:

• A regular sleep schedule
• A calming pre-sleep ritual
• A sleep environment free from distractions
• Attention to how eating patterns affect your rest

Sleep isn’t a passive activity — it’s an active investment in your health and performance. By treating it with the same intention as your workouts or nutrition plan, you can unlock a powerful tool for overall wellness.

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On the first day of his retirement earlier this year, an old pal of mine enjoyed not one, but two luxurious naps. He did not tell me whether he had been sleep-deprived due to excessive celebrating during the previous evening or if he simply chose to snooze because, well, he could. Whatever it was that lured him to the couch, he’s in good company: A 2020 study found that as many as 60 percent of older U.S. adults nap on a regular basis.

But, despite its restorative properties, daytime slumber has earned a mixed reputation among the scientific community. It’s a perfectly healthy habit for seniors, research has shown — except when it’s not.

Researchers at Massachusetts General Hospital, for instance, presented a study at last month’s annual meeting of the American Academy of Sleep Medicine that suggests certain napping habits may increase a senior’s mortality risk. Some of the results were surprising, notes lead study author Chenlu Gao, PhD.

Gao’s team analyzed the napping patterns of more than 86,000 older adults who wore sleep monitors for seven days. Researchers then tracked mortality data from that cohort over the next 11 years and detected some novel connections.

“In evaluating the results of the sleep study, we were surprised by how common napping was among middle- to older-aged adults, how much their daytime sleep patterns varied across days, and when during the day they are sleeping,” Gao explains. “People who slept longer during the day, had irregular daytime sleep patterns, or slept more around midday and early afternoon were at greater risk, even after accounting for health and lifestyle factors.”

The mortality risks of midday napping had not clearly emerged from previous studies, which have often suggested a more salutary link between daytime shuteye and cognitive function. A 2020 study, for example, noted increased activation in the brain’s hippocampus (a key to memory) among nappers, and a 2023 report suggested napping could even expand the size of a senior’s brain.

In a more wide-ranging review, Michael Chee, MBBS, and his team of researchers at the National University of Singapore found that 30-minute naps produced improvements in two specific cognitive functions: memory encoding and sustained concentration. “While there is no clear ‘winning’ nap duration, a 30-minute nap appears to have the best tradeoff between practicality and benefit,” he writes in the journal Sleep.

Longer naps, in fact, may be a sign of cognitive dysfunction, says Yue Leng, PhD, an associate professor in the Department of Psychiatry at the University of California, San Francisco (UCSF).

Leng led a 2022 study that revealed a troubling connection between nap duration and dementia. Among participants displaying no cognitive dysfunction at the beginning of the study, those who napped more than an hour a day were 40 percent more likely than those who snoozed for less than an hour to develop Alzheimer’s during a six-year follow-up period.

“This is an association, so we can’t say if it’s napping itself that causes the increased risk,” Leng tells the San Francisco Chronicle. “It could be that increased daytime sleepiness is an early marker of dementia, which means before they develop cognitive symptoms, maybe they’re already having declining cognition or health that makes them more sleepy overall.”

Leng’s colleagues at UCSF explained why that might be the case in a 2019 report, in which they noted that a lack of “wake-promoting” neurons — linked to dementia-promoting tau tangles in the brain — may keep some people napping longer than others. If that’s the case, we may not have much control over our daytime slumber as we grow older. And, at a certain point, it may be the least of our worries. If we’re caught in the grip of Alzheimer’s, after all, a long midday snooze may be more of a blessing than a curse.

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With all we are learning about the importance of sleep, it’s easy to obsess about getting sufficient shuteye. Wearable sleep ­trackers and apps have arrived as an accessible way to quantify sleep quality. Yet the reliance on such data has raised a question among ­scientists: Are we sabotaging our sleep in our quest to improve it?

There’s a name for the obsessive pursuit of optimal sleep — orthosomnia.

Orthosomnia has parallels to ortho­rexia, an unhealthy obsession with healthy eating characterized by a preoccupation with food quality (see “Orthorexia: When Healthy Eating Becomes an Obsession” for more). Ortho­somnia is similarly perfectionistic.

We have long admired personalities who reportedly needed little sleep, including Thomas Edison and Margaret Thatcher. But it turns out that people who require less sleep — known as short sleepers — may have genetic factors that allow for it.

For the rest of us, a lack of sleep can be more detrimental. Research shows that disrupted sleep can heighten the risk of metabolic obesity and type 2 diabetes; cardiovascular disease; impaired immune function; Alz­heimer’s and Parkinson’s; various mental health concerns; and certain types of cancer.

As far back as 2014, the Centers for Disease Control and Prevention was warning that Americans were experiencing a sleep-deprivation epidemic. Since then, the CDC has continued to warn that a third of Americans don’t get enough sleep.

A Sleep Paradox

Upon their introduction in the 2010s, consumer sleep trackers expanded on the data gathering of fitness trackers by monitoring sleep-related biometric data, noise, and movement. They have been hailed by many sleep scientists: In his book Why We Sleep, University of California, Berkeley, neuroscientist Matthew Walker, PhD, focuses on sleep trackers as part of a transformative “new vision for sleep in the twenty-first century.”

Some 35 percent of Americans have used a sleep tracker, according to a 2023 American Academy of Sleep Medicine survey; 77 percent of them found the tracker helpful and 68 percent said they have changed behavior based on what they learned.

“The patients’ inferred correlation between sleep tracker data and daytime fatigue may become a perfectionistic quest for the ideal sleep in order to optimize daytime function.”

It hasn’t been sweet dreams for all, though. The term “orthosomnia” was coined in 2017 by sleep researchers in a collection of case studies in the Journal of Clinical Sleep Medicine, where the authors summarize their findings: “The patients’ inferred correlation between sleep tracker data and daytime fatigue may become a perfectionistic quest for the ideal sleep in order to optimize daytime function.”

Experts caution that these trackers provide inaccurate or incomplete data; others warn that fiddling with such devices in bed is bad sleep hygiene.

A 2023 editorial in the journal Nature and Science of Sleep sums up concerns, asking, “Could the widespread practice of self-­monitoring of sleep … lead to a sleep paradox, in which preoccupation with perfect sleep induces stress, anxiety, and arousal, compromising rather than improving sleep?”

How to Use Sleep Trackers

The key with sleep trackers is mindful use, explains neurologist David ­Perlmutter, MD. He recommends focusing on trends over time.

“Recognize that nightly variations in sleep are normal,” he says. “It is reasonable to get a baseline assessment of sleep with a wearable device, and if the parameters are acceptable, it isn’t necessary to track thereafter every night.”

A sleep tracker can help pinpoint the effects of variables such as caffeine consump­tion, blue-light exposure, ambient light and sound, and alcohol consumption, says Perlmutter. “Once a person has achieved numbers that are acceptable, it makes sense to back off from the use of the device.”

Overall, he adds, use sleep data as a general guide, not as an absolute measure. “Prioritize subjective feelings of restfulness and daily functioning over striving for idealized metrics.”

This article originally appeared as “Orthosomnia: An Obsession With Sleep” in the May/June 2025 issue of Experience Life.

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Spring often brings with it a feeling of newness, inspiring us to reset habits. Our winter’s hibernation is over and the longer days, warmer temperatures, and promise of summer tend to make us spring into action.

While it’s tempting at this time of year to set lofty goals, sometimes it’s the smaller actions taken daily that can really elevate your regimen and help you to gradually sustain healthy change.

Take inspiration and direction from six Life Time experts who share the micro habits they add to their routines in the spring:

1. Enjoy your morning coffee outdoors.

— Anika Christ, senior director of nutrition and weight loss at Life Time

Once the sun starts rising earlier and the temperatures become warmer, I tend to take my coffee outside to drink first thing in the morning so I can also get sunlight in my eyes (which is great for your circadian rhythm) and fresh air in my lungs. This is hard to do during the darker, colder, winter months, so I take advantage of this come spring — and continue to do it through the summer and fall.

I also habit stack this by adding a scoop of LTH Prime Collagen Peptides to my coffee. That gives me 19 grams of protein early in the day! If I’m feeling in the mood for it, I’ll further habit stack with some breathwork outside as well.

2. Eat a high-protein breakfast.

— Jason Kelmer, Dynamic Personal Training leader at Life Time King of Prussia in Wayne, Pa.

As we transition to spring, we’re often pulled in different directions with activities and obligations that were absent from our schedules in the winter. This can often lead to rash decisions with food choices as we’re on the go. Focusing on protein intake early in the day is a helpful strategy for staying on track.

A high-protein breakfast helps to stabilize your blood sugar (avoiding the ups and downs that can lead to cravings) and, for many, it’s motivation to continue with healthy eating for the other two meals of the day. Your protein-forward breakfast could consist of whole foods or for a quick, easy, and portable option, make a delicious shake with LTH Build Whey+ All-In-One or other LTH protein powder.

3. Keep your phone out of your bedroom.

— Samantha McKinney, RD, CPT, national program manager for nutrition, metabolism, and weight loss at Life Time

Get a real alarm clock (or a light-to-wake alarm) in your bedroom. As the days get longer, you might find it harder to wind down at night. One of the best things you can do is keep the stimulation of technology, social media, and notifications — as well as the blue light they emit — away from your sleep space to help lock in a consistent bedtime and restful night’s sleep.

4. Drink a little more water.

— Roz Frydberg, group fitness coach and ARORA lead at Life Time Woodbridge in Ontario, Canada

In the springtime, especially, I strive to increase my water intake. My activity level tends to increase as the days get longer, and I know I’ll sweat more as the weather warms — both of which increase hydration demands.

The best way I’ve found to accomplish this is to add variety to the types of water I’m drinking. The first bottle of water I prepare before leaving my house is infused with magnesium bisglycinate, vitamin C, and LTH Hydrate (I like the lemon-lime flavor). I then switch to plain water (but cold, I love cold water) throughout the rest of the day. And before I go to bed, I’ll have a cup of warm water.

5. Make small transitions from hygge to lively.

— Barbara Powell, MA, NBC-HWC, a holistic performance coach with Life Time Mind

Wintertime in Minnesota (where I live) usually prompts me toward cozy routines in which the blankets are piled on and the pace slows down. Come springtime, I am ready to gearshift into more action-oriented habits. For example, before my typical morning journaling, I tend to wake my body up through a series of yoga asanas. I also tend to shift from doing my daily workouts midday (my winter routine) to doing them in the mornings. With sunrise coming a little earlier, my circadian rhythm seems to shift right along with it — I go from morning “slump” to morning “jump” naturally this time of year!

6. Wear a wide-brimmed hat.

— Roz Frydberg

I love walking outside, so as soon as the weather warms up, I keep a hat in my office at Life Time and another one in my car to throw on during my walks to help protect myself from the sun.

I love also using the Daily Defense Tinted SPF by Eminence Organics (which you can find at the LifeSpa) for sun protection. It’s light, sweat-proof, and so easy to apply — even when I drive, the left side of my face is exposed to the sun, so I always be sure to have this SPF on. I had basal cell carcinoma a few years ago, so I’m never going capless or SPF-less ever again!

7. Add LTH Rewind Collagen Elixir to your daily supplement routine.

— Samantha McKinney

These tasty, daily shots of collagen are my favorite way to support my skin and joint health. Because you take it as a shot, it’s a habit you can do that only takes about five seconds of your day. They contain targeted collagen peptides, antioxidants, and hyaluronic acid — along with an ingredient called Lutemax®, which is sourced from marigold extract and offers some extra skin protection from the increased sunlight most of us are exposed to in springtime.

8. Go for a daily walk outside.

— Jason Kelmer

Walking, in my opinion, is one of the most underrated additions to a solid fitness routine. It can also greatly assist in body-composition change, which is a common goal during this time of year. Beyond increasing your chances of achieving your fitness goals, walking can also positively support your mental health, with added benefits when you do it outdoors. The winter months can be a drag for most of us, so get outside and walk!

9. Add new points of social connection.

— Barbara Powell

I have a natural pull toward newness in the spring and a willingness to let go of old habits, which for me, usually includes a more regular commitment to social activity. My winter hibernation tendencies melt into a greater desire for connection. Therefore, I make it a habit to text, call, and have more face-to-face time with friends.

10. Go to bed at the same time every night.

— Makoto Matsuo, Dynamic Personal Trainer and lead general at Life Time Sky (Manhattan) in New York.

Good sleep isn’t just about getting enough sleep. It’s about maintaining a consistent sleep schedule, which includes going to bed at the same time every night. Irregular sleep patterns can be more disruptive to health than simply getting less than eight hours of sleep at night.

Daylight savings shifts our routines in the spring and can lead to inconsistent sleep patterns, which can throw off our body’s natural rhythm — which affects our energy, mood, and recovery. Set a firm bedtime (I personally like to aim for 9:30 p.m.) to help your body adjust and to support better sleep quality and overall well-being.

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The health and wellness space is frequently flooded with stories of the latest fitness trends, cutting-edge gadgets, or “quick fix” solutions. But amid the noise, many experts agree that the most meaningful changes come from the simplest habits — the small, everyday actions that are easy to overlook but add up to a profound effect on our overall health.

“Adapting a healthy lifestyle, making change, and seeing lasting results takes time,” says Samantha McKinney, RD, CPT, national program manager for nutrition, metabolism, and weight loss at Life Time. “It requires completing simple habits consistently. Many of the health and wellness tools or tips that make headlines — even the ones with validity — aren’t going to move the needle if you don’t first have a solid foundation of essential habits. It may not seem fun or flashy, but it’s effective!”

We asked McKinney to share her top three recommendations for simple habits that —completed consistently over time — can make a big difference for your health.

1. Increase your protein portion at meals (and add a daily protein shake).

Protein is a vital macronutrient that plays an important role in many of our bodies’ functions, including building and repairing tissues, balancing hormones, and supporting the immune system.

“I call this an ‘anchor’ habit,” says McKinney. “The closer you get to hitting the optimal — for most people — protein target of one gram of protein per pound of lean body mass, the easier several other nutrition habits become. Protein is naturally satiating, helps you stabilize blood sugar, curbs cravings for sweets and starch, and enhances workout recovery. This means when you increase protein intake and ideally reach your targets, moderating your total calories becomes easier and foods that don’t align with your health goals have less of a pull on you.

“Because it’s not always feasible to plan and cook three (or more) high-protein meals each and every day, having a quality protein powder to use as a quick and convenient option can be a lifesaver,” McKinney adds. “Many of our coaches at Life Time use a daily protein shake as a go-to breakfast to set a healthy tone to the day.”

(For protein-packed recipes, check out “How to Eat 30 Grams of Protein at Breakfast, Lunch & Dinner.”)

2. See sunlight first thing in the morning.

This may seem like the simplest of habits, but it plays a big role in regulating your circadian rhythm, energy levels, and more.

“Your health hinges on the quality and quantity of sleep you get, and morning sunlight exposure can help cement your circadian clock,” McKinney explains. “It sends a clear message to your body that it’s daytime and, subsequently, that 12 hours from that time, it will be nighttime. This helps your natural energy levels during the day, and then signals to your body that it’s time to wind down once nighttime hits, which can help improve your sleep quality.” (Learn more: “Circadian Rhythm: Why This Pattern Is Key to Your Health.”)

3. Sit down once per week for 20 minutes to plan your meals and supplements.

A little planning goes a long way when it comes to sticking with your healthy habits, reducing stress, and even saving money.

“Choose a set time to sit down uninterrupted and look at your upcoming week,” says McKinney. “Based on your commitments for that week, decide how many meals you need to plan and choose what they’re going to be. Write up a grocery list and note what days you will make each meal.

“Without planning, nutrition will always feel chaotic,” she continues. “This is not only a way to make sure your meals are on track with your health goals, but actually reduces stress during the week and saves money by being planful.”

This strategy also works for organizing your daily supplements into a pill container once per week. McKinney notes that following as foundation: LTH capsule-based multivitamins, LTH Glow Omega-3 fish oil, LTH Magnesium and LTH Vitamin D3 + K2. “If you have them sorted and ready, you’re more likely to take them consistently each day.”

(If you’re looking for meal-planning support, the 1-2-12 Nutrition Book teaches you how to meal prep like a pro with your choice of three different strategies and more than 70 recipe ideas.)

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