Some people claim that the key to losing weight can be found in the kitchen; others say that the place to focus is the gym. In reality, both are important but will be most effective if you make healthy sleep a priority.
Adults typically need at least seven hours of sleep each night to be at the peak of health. If you’re sleep-deprived, your dieting and exercise efforts won’t be as effective as they could be.
Sleep debt makes workouts 20 to 30 percent less effective.
If you’re not getting at least seven hours of sleep per night, you’ll find yourself sleep-deprived, or in other words, in sleep debt. You cannot pay back a sleep debt.
Despite your strict gym regime, it may seem that no matter what it is or how hard you work you might not see the results you want. The fact is that if you’re not getting the sleep you need every night, your workouts aren’t doing you as much good as they could be.
A healthy sleep regime will make your workouts a full 20 to 30 percent more effective when compared to workouts completed by people who don’t get adequate amounts of sleep each night.
Sleep deprivation affects the hormones in your body.
Losing weight has a lot to do with the hormones in your body and what’s happening to them. For better or worse, your sleep quality affects your hormones.
An increase of ghrelin hurts your immune system.
When you don’t get enough sleep, you produce more ghrelin, also known as the Hunger Hormone, which hurts your metabolism and weakens your immune system. The more ghrelin you produce, the hungrier you are and fewer calories you burn. This makes it harder to lose weight and increases your chance of getting sick.
A decrease of leptin makes you hungry.
If you’re in sleep debt, your body produces less leptin, which is a hormone that curbs hunger. The less leptin you produce, the emptier your stomach feels, so you’re going to eat more.
Exhaustion generally causes you to eat larger portions of everything. Large portions equal more calories and a tougher time losing weight.
You produce less human growth hormone.
If you want to lose fat and make more muscle, it is absolutely essential for you to get high-quality sleep. While you sleep, you produce the human growth hormone (HGH) and growth hormone-releasing hormone (GHRH).
These hormones help your body build muscle, boost the immune system, supply energy, repair tissue, and perform other important functions.
You produce as much as 75% of your HGH while you sleep. This means that if you’re not getting the rest you need, you’re not producing enough HGH, which will hurt your fitness potential.
The best thing you can do to improve health is sleep.
If you’re looking for the best way to improve your health and fitness potential, make healthy sleep a high priority.
Not only do you need to get enough sleep per night, but you need to get quality sleep.
Quality sleep is defined as spending 20% of your time asleep in deep sleep — when the body does its most restorative work. You should also try to get uninterrupted sleep, if possible, and fall asleep in 30 minutes or less.
Tips for getting the best rest.
- Have a consistent sleeping schedule. Go to bed at the same time each night, and wake up at the same time each morning.
- Don’t exercise at night. Exercise is great, but not if it’s too close to bedtime. It raises hormones, like cortisol, that should be low while you sleep.
- Turn off blue lights like phones, computers, and TVs one to two hours before bed. Don’t check work emails or engage in stressful text conversations with your mother-in-law before bed.
- Avoid sugar and caffeine at night. These stimulants help keep you awake, and you certainly don’t want that right before bed.
- Make it a priority to get at least seven hours of sleep each night. Remember that you can’t take out a loan on sleep and you certainly can’t pay it back. You must get adequate rest each night.