Hi everyone, I'm John Spencer Ellis, CEO of National Exercise & Sports Trainers Association and a member of the Sleep Number Quality of Life Advisory Board. I wanted to take a few minutes to tell you about the importance of sleep as it pertains to fitness, weight loss and overall wellness.

Without the right amount of quality sleep, you cannot fully recover from your exercise session and prepare for the next one or attain optimal body fat levels. And lack of sleep actually inhibits lean muscle - you need this to increase your metabolism.

In regular pulses throughout the day, about every 45 minutes, your body releases the human growth hormone (HGH) from the pituitary gland at the base of the brain. However, during deep, slow wave sleep your body releases far more HGH so a great night's sleep is essential. When you do not prepare properly and attain adequate deep sleep, the HGH secretion pattern is altered. HGH is responsible for regulating body fat levels and maintaining lean muscle.

Lack of quality sleep creates stress in the body. One of your body's reactions to stress is to produce a hormone called cortisol. Cortisol is produced by the adrenal cortex (in the adrenal gland). This hormonal release shows up in the form up fat tissue around your mid-section. Going back many generations, our body developed this response to give us needed energy in the form of fat to help us through a stressful situation.

So, how does all of this work?
First, we need to create the proper environment for quality sleep.

• As you prepare for sleep, follow some simple tips like regulating the room temperature (about 67 degrees), and making your room a haven.

• Create a ritual, such as a bath, soft music, reading, meditation or gentle yoga.

• Allow your mind to clear and escape from the day's events. Remove yourself from the day and allow the night to embrace you.

• Once you get into your bedroom, make the room as dark as possible. The pineal gland, located at the base of your brain, detects darkness via the lenses of your eyes. When total darkness occurs, it allows for the cascade of hormonal and enzymes to carry out functions such as tissue repair and body fat optimization.
• Remove excess electronics from your bedroom and move your cell phone and alarm clock away from your head. Recent studies show that low level electrical fields from these devices can inhibit melatonin production. This in return, inhibits deep sleep and quality dreaming.

So what about napping?

Napping is a joy! However, it must be done with some thought behind it. Naps should be short in duration – about 20 – 30 minutes. It's important to keep them short because napping too long disrupts your normal 24-hour body cycles.

Well, there you have it. The techniques needed to ensure you stay fit, sleep well and get the lean, healthy body you deserve.

I actually spoke on this very topic at THE BIG SLEEP SHOW in Chicago on May 10, 2008. If you are interested in learning more, stay tuned, we will have the video of the presentation available online shortly.