Lack of sleep affects training goals

Ask anyone the best way to lose weight and, inevitably, they’ll tell you to watch what you eat and get some exercise. As valuable as this advice is there is more to losing weight than what you do at the gym or in the kitchen. Somewhat ironically, one of the most important things you can do to help you lose weight requires very little effort at all; sleep. Lack of sleep can make losing weight harder than it needs to be, and it can also be the cause of weight gain.

Many of us are sleep deprived. The pressures of work and home mean that every minute is precious and, subsequently, a large percentage of the population does not get enough sleep.

Late nights and early mornings mean than many

adults get considerably less than the recommended eight hours of sleep per night.

The symptoms of sleep deprivation are obvious – you feel tired – and it’s all too easy to mask these symptoms with coffee and energy drinks, but not getting enough sleep can cause weight gain and inhibit weight loss.

Lack of sleep can cause weight gain and/or inhibit weight loss for several reasons…

Sugar rollercoaster

When you don’t get enough sleep, you are much more likely to try and restore your energy by snacking on sugary foods like donuts or candy. These high-sugar foods quickly elevate your blood glucose levels.

Elevated blood glucose triggers the release of insulin from your pancreas which will then cause your blood glucose levels to drop.

The subsequent drop in blood glucose leaves you feeling hungry and more tired and so you’ll soon feel like you need another sugary pick-me-up.

Once you are on this high/low blood sugar rollercoaster, it can be hard to get off.

Sugary foods are packed with unwanted calories, and insulin inhibits fat burning while promoting fat storage. Getting enough sleep will prevent such an energy crisis and reduce your dependence on sugary foods.

Hormones

Sleep is also vital for hormonal optimization; hormones being chemical messengers that tell your cells, organs and bodily systems how to function. Two of the most important hormones relating to fat loss are leptin and ghrelin.

Lack of sleep can elevate ghrelin levels while lowering leptin levels – a hormonal recipe for increased appetite. Leptin is produced by your fat cells to tell you when you are full while ghrelin is produced by cells in the gastrointestinal tract and tells you when to eat. Disruption of your leptin/ghrelin balance will cause you to eat more and that inevitably leads to weight gain.

Your body also uses sleep for growth, recovery, and repair after exercise and it’s while you sleep that your body produces the majority of its anabolic (muscle building) hormones. Even if your exercise goal isn’t muscle building, these hormones are essential for ensuring you get the best possible results from your workouts.

Not getting enough sleep can also chip away at your willpower to exercise and cook healthy, waist-friendly food. Hitting the gym before or after work is much less appealing if you are tired from lack of shut-eye and who wants to spend time cooking when energy levels are low, and FAST FOOD is only a phone call away?

Get your sleep back on track

It’s clear then that sleep has a significant part to play in weight loss, fitness and exercise and most people need more of it. But how do you get a good night’s sleep each and every night?

- Set a sleep schedule and stick to it. Work back from when you have to get up and make sure you are in bed around eight hours before you are due to arise.

- Use a sleep formula to help you reregulate your sleeping patterns.

- Avoid TV, laptops, smartphones or electronic tablets in the bedroom – they are too distracting and can stop you from turning off the light and going to sleep.

- Avoid caffeine for three hours or so, before going to sleep.

- Don’t go to bed hungry but avoid also eating too close to bedtime.

- Do not rely on alcohol to help you sleep. While it does “knock you out,” it won’t result in a good night of natural, restful sleep.

- If you have trouble sleeping for more than a few nights, speak to your doctor as there may be an underlying medical condition that needs to be treated. However, do not allow yourself to become reliant on sleeping tablets as, like alcohol, druginduced sleep is not as natural and can leave you feeling groggy the next day.

Never underestimate the importance of getting enough sleep and remember; just because you can get by on less sleep, doesn’t mean that that is optimal. Sleep is the unsung hero of weight loss so make sure YOU are getting enough vitamin z!

Stay tuned friends. If you have any fitness goals or need personal training or meal plans I can help! Serious inquiries only. Email now to emmersoncampbell@ gmail.com.