By Leigh Ann Errico

As members of a society addicted to faster living, we often feel pressure to make it on less sleep than our bodies need. But contrary to societal beliefs, sleep is not for the weak; it actually helps our bodies stay strong. Nor does getting enough sleep mean we’re lazy; in reality, we’re more productive at home and work when we’re well-rested. 
If you’re motivated to fit 28 hours into a 24-hour day, is powering through on as little sleep as possible even healthy? Science has weighed in, and the extent of sleep deprivation’s impact might surprise you. 
How Sleep Deprivation Effects Brain Function:
In his book, Why We Sleep, Professor Matthew Walker, Director of UC Berkeley’s Sleep and Neuroimaging Lab, shows that going without sleep for one-night decreases learning capacity by 40% (hear that teens and 20-somethings who can still pull all-nighters?). Professor Walker also reveals that, after 36 hours without sleep, levels of amyloid-beta, a protein closely associated with Alzheimer’s disease, are increased by as much as 25-30%, suggesting that running on fumes increases the risk of Alzheimer’s and dementia.
Walker’s work also demonstrates that sleep deprivation can affect our decision-making skills and damage our ability to create and maintain relationships. How? Sleep deprivation alters function in the amygdala, the brain’s emotional center, making you up to 60% more prone to impulsive behavior. 
Lack of Sleep Effect on Immune Function:
Walker’s research also indicates that cutting sleep duration reduces the activity of natural killer cells, also known as NK cells or large granular lymphocytes (LGL), by up to 70%. These cells help clear out damaged tissue that can become cancerous. Additionally, doctors report that a lack of sleep can increase our risk of infection. According to a study led by a UC San Francisco sleep researcher, “subjects who had slept less than six hours a night the week before were 4.2 times more likely to catch the cold compared to those who got more than seven hours of sleep, and those who slept less than five hours were 4.5 times more likely.”
Lack of Sleep and Weight Gain:
Professor Walker also explains that lack of sleep has been shown to impair beta-cell function, reducing insulin production in the pancreas and increasing insulin resistance among muscle and fat cells, both of which are the signs of Type 2 Diabetes. This change in blood sugar can lead to rapid weight gain as the body loses its ability to correctly use its fuel. Of interest, Professor Walker also notes in his book that poor sleep often leads to overeating…200-300 additional calories per meal, as sleep deprivation causes the body to crave high-calorie foods! Who would have guessed that sleeping more can help you net fewer calories per day, compared with burning calories by staying awake?
So, what’s the magic number? How much sleep do we actually need? Adults between the ages of 26-64 years old need 7-9 hours, according to research.
When we sleep, we recharge our brain, boost our immune system, and repair our endocrine system. Catching some Zs has so many positive effects (and negative ones when we skimp on quality time with our pillows), it’s clear that sleep is essential to well-being. So, the next time you hear your inner voice saying, “I have so much to do, I can’t afford to get eight hours of sleep,” ask yourself, “Can I really afford NOT to get the sleep I need?” With the right amount of quality sleep, you’ll see your life and your career RISE and SHINE.
Leigh Ann Errico is a Georgetown University-certified leadership coach, Corentus-certified team coach, and the founder of LAErrico & Partners. 

This article was first published by All Wellness Guide: https://bit.ly/3gtMvET

Leigh Ann Errico has long emphasized wellness in her work with executives and teams. She even studied under a Master Somatic Coach to learn how to harness the powers of Sensation, Breath, Voice, Mood and Center. Additionally, a focus of her recent training to become a Corentus-certified team coach was the importance of being “fit to coach” with one’s own mindfulness and wellness practices. This summer, she begins a new journey – the Health & Wellness Coaching certification program at Georgetown University’s Institute for Transformational Leadership!

Through the program, Leigh Ann will expand her expertise in wellness-oriented coaching, the psychology of behavior change in a health context, and the fundamentals of chronic disease in order to become a certified health & wellness coach. She’ll apply what she learns to holistically address the mind, body, and spirit of her valued clients, caring for the whole person as not only a leader but as a human being. The timing could not be more appropriate, as the essentiality of health and self-care have been underscored by the pandemic, including the need to care for our immune systems.

“Time and again, I’ve seen first-hand the importance of balance and discipline during my engagements with leaders at all levels,” Leigh Ann shared. “If you neglect all the things you need as a human in order to feel good, your career eventually suffers, as well. Wellness is a never-ending pursuit that enhances every aspect of life.”

Leigh Ann added, “For me, I know all too well how easily we can become victims of our success in the work world. The higher I rose in my corporate career and the more complex my life demands became, the less healthy I became over time. I put myself last and hyper-focused on my career and work objectives. This sacrifice came at a very high price to my health and happiness. Over the past few years, I have been teaching myself how to live a healthier and more reasonable life – for the sake of my health and those whom I love and support.”
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Leigh Ann and the firm she founded and leads will use her deeper knowledge to provide comprehensive client support that inspires personal growth, elevates career performance, and unlocks new progress.

June 2, 2020 • 4 min read

We’ve all heard the term cortisol, but how does it really fit into the puzzle that is our health and immune system? Did you know, for example, that cortisol can help you solve challenges and achieve goals, from mastering tai chi to earning a new career certification?
What is Cortisol and Why Do We Need It?Cortisol is known as the “stress hormone” (hence the sometimes negative connotation), but it’s crucial for the protection of overall health and well-being. This hormone is made by three glands in your body: the hypothalamus, the pituitary and the adrenal glands.
Cortisol is famous for being associated with the fight-or-flight response. If you were to encounter a bear on a weekend hike, cortisol would work to depress non-essential or even harmful functions during the threatening situation.
Almost every cell in the human body has a cortisol receptor. According to the Endocrine Society, cortisol can help : 

• Control blood sugar levels
• Regulate metabolism
• Help reduce inflammation
• Assist with memory formulation
• Control salt and water balance
• Helps control blood pressure
• Supports the developing fetus during pregnancy

Cortisol also has an especially important role in our sleep-wake cycle. A spike in cortisol early in the morning pulls us out of deep sleep and helps us take on the day.  
The Problem with CortisolCortisol, like all hormones, needs to be in a balanced state in our bodies. Too much cortisol, often caused by too much stress for prolonged periods of time, can lead to a number of chronic health problems. High levels of cortisol are linked to:

• Weight gain (especially in the abdomen)
• A weakened immune system
• Blood sugar control issues such as type 2 diabetes
• High blood pressure
• Decreased libido
• Loss in bone density
• Trouble falling asleep and staying asleep

How Can I Regulate My Cortisol Levels?Because cortisol is produced in excess during times of stress, the obvious thing to do is reduce stress, which in turn reduces cortisol levels. Of course, that can be more easily said than done, since many of us live very busy lives with stressors that we cannot easily eliminate. Fortunately, Mother Nature has gifted us with a few ways of reducing cortisol, even if a swift exit from a stressful situation isn’t possible.
MeditateImplementing a daily form of meditation, sometimes called breath work, can significantly help to reduce cortisol levels. The exercise does not have to take long or be complicated. Box breathing, a tool often used by Navy Seals to stay calm in high-pressure situations, can be done quickly and discreetly, for instance. Try this:

• Close your mouth and slowly breathe in through your nose for four counts.
• Hold your breath for four seconds.
• Slowly exhale through your mouth for another count of four.

ExerciseAnother way to manage cortisol is implementing a regular exercise regimen. Using large muscle groups in a rhythmic, repetitive fashion ― muscular meditation ― can clear the mind and reduce stress, according to Harvard Health.
Find a RitualRituals are also a nice way to aid in the reduction of stress and, therefore, cortisol levels. They have the power to trigger the brain to start relaxing and winding down from being fully engaged. A few to try:

• Make the time to indulge in a long shower or bath with Epsom salt ― you are guaranteed to feel noticeably calmer.
• Take 10 minutes to journal your thoughts every night before you climb into bed.
• Light candles and have a drink before dinner with your partner to discuss the day.

Is there a ritual that would bring a sense of peace and that you would look forward to carrying out regularly?
Take Time to Take ControlCortisol isn’t just a villain. It helps us to be productive and make important decisions under pressure ― both essential for career success. But, in this case, “too much of a good thing” can wreak havoc on your health and on progress toward your goals. Take control of your cortisol levels right now ― it’s a breathwork exercise away.

You can make “new normal” more than a platitude
​By Leigh Ann Errico, Executive and Team Coach at LAeRRICO & partners