When we’re on our fitness journey we want to get the most out of our workouts, food and lifestyle so we look to researching what workouts to do, what food to eat and what supplements to take. But there’s an area which can be more effective than those and assist us with our performance and recovery, getting a good nights sleep.
It’s something when we’re younger we often neglect because it’s almost seen as a chore to go to bed early. However I think it’s a very important factor to mention why sleep is crucial for us. We’re recommended to get 7-9 hours of sleep, but what happens if we get lower?
Well when you’re sleep deprived your hunger levels increase which means it’s harder to stick with your calorie deficit and make wise decisions when it comes to what food to eat. Your hunger hormone (Ghrehlin) increases and your satiation hormone (Leptin) decreases. But remember a calorie is still a calorie if you have a good’s night rest or not a calorie value won’t change. Another big thing that is effected is your testosterone levels (which both male and females have). Testosterone is needed for muscle growth, on average your testosterone drops 1 or 2% a year. A study found in a sample of young healthy males who were restricted to 5 hours sleep saw reductions by at least 15% in a week. You're adding 10 years to your testosterone levels which isn’t great for libido, muscle growth and mental health (Testosterone can have anti-depressive benefits). In another study binge eating and obesity was positively associated with not getting enough sleep. When we’re tired we’re lethargic, often displaying slower reaction times and decrease alertness. Making it more likely that you end up making mistakes and potentially injuring yourself. Finally our immune system takes a hit when we don’t sleep, and being ill sucks.
It’s not just the negatives of not getting enough sleep we need to look at, a good nights sleep can help stick with your calories, training and improve your mood. We’re more prepared and ready to stick with our fitness goals. The benefits won’t just be with our fitness but with our overall life.
That’s why we need our sleep I mentioned this in my rest days post but I thought I’d mention it again.
Muscle growth doesn’t happen during your workouts, it happens with your rest and recovery.
Therefore if we want to see the most improvements, get your z’s
Hope you enjoyed the post from today and if you did subscribe so you don’t miss out when I post next.
Thanks
Cameron
Additional Sources
Picture Fit - How Important is Sleep for Building Muscle?
James Smith Podcast - Sleep, Stress, Sex, Relationships & Motivation…
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