Get more sleep and you can possibly improve your results from working out. Life gets busy and sometimes we sacrifice some sleep. But did you know getting enough shut eye is as important to good health as diet and exercise? Yep. Sleep has a direct effect on our workouts and our eating habits. Not sleeping enough has been linked multiple health issues such as heart disease, depression, dementia and obesity.
Get more sleep and improve leptin
When we do not sleep well our levels of leptin and ghrelin are affected. These hormones are important in controlling how our appetite is regulated. Leptin, a hormone secreted primarily by our fat cells, works in the long term, suppressing food intake and thereby inducing weight loss.
Ghrelin which is produced primarily in the stomach, is a hormone that increases our appetite. Ghrelin is fast-acting and even a single night of inadequate sleep can affect the levels of ghrelin in our bodies. Inadequate sleep can also lead to elevated levels of cortisol, which can affect our body’s response to stress.
Get more sleep for easier behavior change
Sleep serves to conserve and restore energy. Glycogen is involved in storing energy in the brain, and glycogen levels are restored during sleep. Adenosine, on the other hand, accumulates during waking hours and promotes sleepiness. It is believed that glycogen reduction, while we are awake, leads to adenosine which in turn helps us sleep and restore lost glycogen. This type of feedback loop involving chemicals that regulate the sleep-wake cycle is known as sleep homeostasis. So make sure get enough sleep before a workout. Who wants to work out when they’re tired? The 5 Stages Of Behavior Change
Get more sleep and decrease risk of injury
Photo by Ikrom Chinaski on Unsplash
A study published November 01, 2019 in the Journal of Science and Medicine in Sport looked at 95 endurance athletes, including runners, swimmers, cyclists, and triathletes, over the course of a year. The researchers tracked health complaints related to cardiorespiratory issues, gastrointestinal problems, and psychological struggles as well as sleep quantity, training load, and new injury episodes.
Researchers found the biggest increase in injuries were among those who reported less than seven hours of shut-eye per night. There was also an increase in injury risk for those reporting psychological issues, although it wasn’t as high as the sleep connection. Importance of Sleep | Sleep Reduces Injury Risk (runnersworld.com)
How much sleep is enough?
Sleep needs vary according to age :
- Infants (4-12 months) old – 12 to 16 hours
- Toddlers (1-2 years) – 11 to 14 hours
- Preschool Aged Children (3-5 years) – 10 to 13 hours
- School Aged Children (6-12 years) – 9 to 12 hours
- Teens (13-18 years) – 8 to 10 hours
- Adults (18-60 years)- 7 to 9 hours
- Older Adults (over 60 years) 7 to 8 hours
Some tips for a good night’s sleep
- Create a consistent sleep schedule. Going to bed and waking up at the same time every day can help to set the body’s clock.
- Establish a soothing sleep routine. Try to indulge in soothing activities 45 to 60 minutes before bedtime. Take a warm bath, listen to relaxing music, sip some chamomile tea etc. If an overactive mind is the cause of you not sleeping, this is especially important.
- Expose yourself to natural light. Try to go outside for at least 30 minutes daily.
- Avoid caffeine at least six hours before bedtime. Some people find they sleep better when they give up caffeine all together.
- Nap early and for no longer than 30 minutes.
- Limit exposure to bright light, especially blue light. As bedtime approaches avoid exposure to television, computer and smartphone screens. If it is absolutely necessary that you have to use your phone, at least adjust the settings to a night or non blue light mode.
- Eat dinner early. Keep food and beverage light in the night.
- When truly tired, go to bed. Don’t try to override your sleep cues. The temptation is strong when we have stuff to do, but sleep is precious, get it when you have an opportunity.
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