Over the years of being a trainer, I have noticed a marked difference between people who achieve the results they want and the ones who have a much harder time. Much of it has to do with how people eat and sleep on top of how they train.
Today I am bringing up the subject of sleep because I heard a motivational speaker say that you should sacrifice sleep in order to get the things you want. As a health professional, I do not agree with this statement due to the evidence I have collected over the years. You can sacrifice mindless television watching, video games, negative thinking and junk food, but one thing you should not sacrifice is sleep. A large number of studies have linked lack of sleep with obesity.
Proof of How Lack of Sleep Can Make you Fat
According to a study from the University of Chicago, people who don’t get enough sleep are more likely to indulge in candy, cake and other sweets than they are in eating fruits and whole grains. Another study that appeared in “The Annals of internal Medicine” measured hormonal levels in people who do not get enough sleep with those who do. They found that sleep deprivation decreases levels of leptin, a hormone that tells you that you are full. It increases levels of ghrelin, a hormone that makes you feel hungry and makes you crave sweets. Additional studies followed how many snacks people who aren’t getting enough sleep eat. The conclusion was that people who are sleep deprived are twice as likely to eat unhealthy snacks.
Lack of sleep also causes stress, releasing the hormone cortisol which also causes us to crave high-fat foods. Cortisol also triggers survival mechanisms in the body that causes us to store fat in our abdominal area.
For more information on how stress leads to belly fat, check out this post: http://heroestraining.com/?p=417
A study from Case Western University tracked the weight fluctuations and sleep habits of 680,138 women for sixteen years. They found that the women who slept five hours or less per night were more likely to become obese and the women who only got six hours of sleep a night were more likely to be overweight than women who got seven hours of sleep.
Researchers from the University of Warrick, England followed thousands of children and adults and found that sleep deprivation almost doubles the risk of obesity for adults and children. Another study from Stanford University found that people who sleep less have higher BMI (Body Mass Index) levels. In conclusion, there are a huge number of studies that show that lack of sleep can make you fat.
What is just as remarkable is a study conducted by Glamour Magazine to see if sleeping more will help you lose weight. They enlisted seven female readers and asked them to sleep at least seven and a half hours each night for ten weeks. They were not allowed to change their dietary habits for those ten weeks. All of these women lost weight.
It is very difficult to train clients who are sleep deprived. They have absolutely no energy. I usually train them as a lesson and tell them that they need to get more sleep if they want to get results. When they experience how poorly they perform and how much they struggle, they realize how important sleep really is.
Sleep is Nature’s Steroid
Some recent studies are being done on HGH (human growth hormone) and how this helps people recover, stay young and gain muscle. When we sleep, human growth hormone is released. This is when injuries are healed, when children grow, when cells in the body are restored and when muscles are repaired to gain strength. If athletic performance or strength gains are your goal, then sleep should be on the top of your priority list. Sleep has also been called “nature’s steroid” by many health professionals for this reason. Before you start your intake of experimental HGH, see if you’re getting enough sleep first.
Sleep Increases Athletic Performance
Mah, Mah and Dement studied college swimmers. They tested their athletic performance for two weeks during their usual sleep-wake cycles. Then they tested them after they extended their sleep to 10 hours a day for 6-7 weeks. The results showed that the swimmers swam the 15-meter sprint 0.51 seconds faster, reacted 0.15 seconds sooner off the start blocks, improved turn time by 0.10 seconds and increased kick strokes by 5 kicks.
They also did a study on 11 male college basketball players. After extending their sleep for as much per night as they could, their timed agility sprint improved by 0.07 seconds; their free-throw percentage increased by 9%; and their 3-point field goal percentage improved by 9.2%.
They also studied seven Stanford University football players. They were tested before and after the sleep extension and their 20-yard shuttle run times decreased by 0.10 seconds. Forty-yard dash times also decreased by 0.10 seconds and daytime sleepiness and fatigue scores fell significantly.
Sleep also helps with memory, strengthening the immune system and alertness. This increases athletic performance, work performance, school performance, and wellness. It also makes you less cranky which should help with your relationships.
How Can I Get More Sleep?
–One of my favorite cures for insomnia is exercise or yoga. This helps release stress and burns energy that can lead to a better night’s sleep. Excess exercise can lead to burn out and insomnia so make sure you are getting just the right amount
–Get your life organized. Set aside time for checking emails, spending time with the family, eating dinner etc. so that everyone can get to bed on time.
–Take a warm bath or shower
–Try chamomile tea, which is known for its ability to calm the body, before going to bed
–The smell of lavender is known to calm the senses and release stress, making it easier to go to sleep.
–Instead of sacrificing things that are good for you, such as sleep, how about cutting out things that are bad for you such as excessive alcohol. Though it can make you feel tired, too much alcohol can mess with your sleep cycles.
–Tobacco is a stimulant that can make it hard to sleep
–Too much caffeine is a stimulant that messes with your sleep-wake cycles.
–Overeating can make it hard to sleep so give your digestive system a break. Also, don’t eat too much processed carbs or sugar right before bed
–Sometimes it is hard to sleep while hungry so a healthy snack like a fruit might help. Just don’t overeat.
–Too much television or video games can also lead to inability to sleep. Try reading a book before going to bed, meditating or listening to soft music. Even cuddle with a loved one.
–Take power naps if sleeping at night is not possible. If you have a hard time sleeping at night, limit nap times.
–Make sure your bed and pillows are comfortable
–Turn out the lights. Bright lights can fool the hormonal system into thinking it is still day time so avoid the television and other lit screens. Let your body know that it is time for bed.
–If you feel your inability to sleep might be a medical issue, check out AASM (the American Academy of Sleep Medicine.) Here is their website:
How Much Sleep Should I Get?
These are the sleep guidelines according to the National Sleep Foundation:
|AGE||DAILY SLEEP NEEDS|
|NEW BORNS (0-2 months)||12-18 HOURS|
|INFANTS (3 to 11 months)||14-15 HOURS|
|TODDLERS (1-3 years)||12-14 HOURS|
|PRESCHOOLERS (3-5 years)||11-13 HOURS|
|SCHOOL –AGE CHILDREN (5-10 years)||10-11 HOURS|
|TEENS (10-17 years)||8.5-9.25 HOURS|