Especially around the holidays, sleep deprivation is one of the things I find most challenging for the busy employees I serve in my role as fitness manager at Procter & Gamble.  Adequate sleep provides a foundation for wellness, upon which all other good practices of exercise, nutrition and mindfulness are based.

In the deep hours of the night, the body and soul return to a state of peace and healing. Once at rest, gentle alpha rhythms and craniosacral pulses create a symphonic resonance that soothes the physical damage caused by everyday stress.

Throughout the day we are bombarded with tasks which cause the release of stress hormones. Although a certain amount of stress is considered normal, even healthy, chronic overstimulation and exposure to high levels of stress hormones can burden the body’s ability to regenerate. Over time disturbed sleep patterns can yield to chronic fatigue symptoms. The result is sore, achy muscles and joints, diminished mental abilities, irritability, hair loss, weight gain, and premature aging, just to name a few.

Research shows that most people need between seven and ten hours of sleep per night. Teenagers may require even more. Despite our natural need for sleep, many resort to using artificial stimulants and other substances that contribute to chronic sleep loss. Caffeine is a common substance that not only over-activates the nervous system, but causes dehydration, a secondary but serious side effect. Caffeine products should be avoided in the afternoon and evening hours. Try instead to consume sufficient amounts of water or herbal tea if something hot is preferred.

Many over-the-counter “quick energy” products contain not only caffeine, but other stimulants, such as ephedrine and Ma Huang. Both substances are known to cause rapid heart rate, nervousness and even anxiety, and can undermine a good night’s rest. Limit the use of bogus energy products and avoid the pendulum swing of their negative side-effects.

Some of my clients drink alcohol at night to fall asleep. Although alcohol has a depressant effect and can initially induce sleep, it can also backfire causing wakefulness between two and four o’clock in the morning. Sleep disruptions caused by alcohol consumption can worsen the cycle of stress and sleep deprivation. I encourage my clients to cut back to one glass of red wine with dinner if they feel they simply cannot cut it out altogether.

Regular exercise is a wonderful stress reliever and an antidote to systemic agitation, but again, moderation is essential. Exercising too heavily can actually break-down physical tissues and cause the overproduction of stress hormones. Learning to listen to one’s body is key for overall wellness. I encourage using a combination of moderate resistance training, stretching and cardio respiratory exercise for the greatest benefit.

Life is most certainly busy and demanding. Learning to care for ourselves more holistically through balanced lifestyle practices can mean the difference between success or failure, well-being or ill-being. Through Sodexo’s ToLive wellness program, I am better able to support my client’s wellness goals.

Set the foundation for your success. Start with sufficient sleep. You’ll find the energy, mental acuity and passion for life you thought you lost. These are small steps to big solutions!

Sky Wild is the Sodexo Manager of Fitness for Procter & Gamble in South Boston, Massachusetts.