When it comes to getting in shape most people assume that as long as you workout and eat right you will be on your way. Obviously, working out and proper nutrition are essential to getting in shape, but there is one factor that is often over looked…SLEEP! Sleep is equally as important as fitness and nutrition. You can have a great training/nutrition regimen, but if you are not getting enough sleep you will have a tough time achieving your goals.
Chronic lack of sleep can result in the following:
Poor recovery– It’s nearly impossible to recover from a hard training session if you are sleep deprived. If you’re not recovering, it will be challenging to make progress.
Lack of energy– This is obvious, but if you don’t sleep enough you’re going to feel sluggish and as a result you will lose strength and your workout will be a struggle.
Higher risk of injury– Sleeplessness leads to lack of focus. Lifting weights is always somewhat risky, but those risks increase when you are tired and not paying attention to your form and technique.
Increased food cravings– For those trying to lose fat, lack of sleep can really create a barrier. Humans produce two hormones called Leptin and Ghrelin that regulate hunger. Ghreling works by stimulating hunger and Leptin suppresses it. When you don’t get enough sleep, your Ghreling spikes and Leptin is lowered. In other words, your food cravings will be stronger than usual if you miss sleep.
Tips for a better night sleep
Getting more sleep is easier said than done. I have struggled with it on and off for years but I have found a few things that really work for me.
Creating a regular sleep schedule– I make a point to go to bed at the same time and wake up at the same time everyday, even on weekends!
Cooler temperatures– If my room is too warm I can’t sleep. Make sure you room is nice and cool every night.
Darkness– Any light is going to make sleep more difficult. Try using black out curtains or sleep with an eye mask.
Avoid electronics– This one is probably the hardest but if you can, turn off all electronics an hour before bed . Yyou will notice a difference.
Supplements– Some supplements that I have found to be helpful are melatonin, full spectrum CBD, L-Theanine and Magnesium.