With so many around the world suffering from this common issue, it’s surprising to learn just how negatively lack of sleep impacts our day to day lives, fitness performance and state of mind. Whatever issues you may be he’s struggling with, there’s a very high chance that your sleep is a contributing factor.
The good news is that improving your sleep is not that difficult with a little bit of planning and the benefits of getting 7 hours plus high quality sleep can i have a huge positive impact on your life in general not to mention your exercise, sport or fitness performance.
In this post we take you through the benefits of getting 7 hours + sleep every night. Once you know the benefits, we provide some actionable tips that you can start using today to get high quality restful sleep every night.
Sleep is an investment in the energy you need to be effective tomorrow– Tom Roth
Reasons For Improving Your Sleep.
1) Lower exhaustion threshold. Study show that is an individual get 6 hours or less sleep and attempt and activity that will push them to exhaustion, they will max out faster (up to 30% faster) than if they had 7 hours plus. This is huge if you are fighting for any competitive advantage in your sport.
Photos of us that are not competitive athletes, we still want to be able to go about our daily lives without hitting exhausting levels and necessarily. This exhaustion applies both anaerobically and aerobically. Inner case of anaerobic exercise black of sleep contribute to hire lactic acid build-up which in turn has an impact on your body’s ability to recover.
2) Reduction in body cooling efficiency. the ability for your body to regulate body temperature and activate the systems it means in order to call the body is impaired when body has had a lack sleep. this means you’re ability to sweat is impaired this becomes another contributing factor to you feeling of filter and or performing at sob optimal levels when engaging in exercise or sporting activities.
3) Impaired in motor skills. Studies show that a lack of sleep can leave the body in a state that is equal to being legally drunk. Reaction times are reduced significantly and we all know how this is important for sport. Think about this in the context of driving a vehicle. not getting the hours you need potentially increases the risk of you getting into an accident when operating a vehicle.
4) Fat storage efficiency increase. Studies indicate that when we have a lack of sleep, our body is more efficient at storing body fat. If you are working towards a weight loss goal and not getting enough sleep, the lack of sleep is working against you. you may be working hard in the gym and staying on top of your diet but neglecting your sleep. tweaking this area could be the game changer you need to take your fat loss goals to the next level.
5) Increased hunger cravings. The human body has two hormones; Leptin and Ghrelin. Leptin is responsible for telling us when we are full and Ghrelin is responsible for telling us that we are hungry. lack of sleep promotes Ghrelin and surprises Leptin. Study show that this can be responsible for an extra intake of 300 calories per day. Overtime this is significant. We are much more likely to crave sugars and simple carbohydrates which in turn can my make us feel hunger faster and that is without getting into all the negative effects of eating refined sugar.
6) Influences decision making. When we are tired our impulse control is reduced. Weather the context is a competitive athlete deciding to make the right decision on match day or someone who is focused on sticking to a meal plan having the willpower to walk past tempting food that we know we should avoid, lack of sleep can have a negative impact. We have all been in that situation when we are tired and exhausted and we ops for the convenience of fast food.
It’s important to notice how lack of sleep 66 major areas and how these 6 major areas compound on each other. it is quite alarm in 2 think people go through their whole lives struggling with all sorts of issues that very welcome a stem from lack of sleep.
From an athletics performance point of you imagine there was something you could do for free that can give you a up to 30% increase in performance. It’s a complete no-brainer.
Tips To Improve Sleep
Caffeine in the morning only. It is widely known that caffeine is a stimulant that wakes us up and suppresses and disrupts our ability to sleep. However, it is often not taking into consideration just how long the effects of caffeine last in the body. 50% of the caffeine you consume is still active 5-6 hours after it is consumed. Therefore it is recommended that you leave 10 hours+ time between consuming caffeine and sleeping. This means coffee pre, workouts, energy drinks and stimulant pills should be taken in the morning only.
Avoid alcohol. Alcohol does help us in the initial act of falling asleep however it negatively affects the quality of our sleep. It distracts our ability to get into REM sleep. REM sleep is where most of the recovery that we need every day takes place. therefore it is a good idea to avoid alcohol when trying to take control of your sleeping routine. This may have and impact on your lifestyle however it is down to each individual to decide how to manage lifestyle choices from a health and fitness point of view.
Routine & regularity. How body is fantastic at adapting to routine. The circadian rhythm (also casually referred to as your body clock) is disrupted if you do not get regular 7 hours plus sleep per night. Therefore creating a consistent routine where you aim to wake up and go to sleep at the same time even on weekends is highly advantageous to your body’s ability to have consistent and quality sleep.
Track your sleep. Using a smart-watch or body tracking wearable is a great way to know how much more improvement you should target in your sleep at night. This helps with planning your strategy to improve your sleep. It is also a good motivating factor. There are many on the market. Fitbit is a leading brand in this field and a great way to track sleep and all other trackable fitness measures such as steps & heart rate.
65 to 67° F (18-19° C or ). Many people enjoy a warm cosy bedroom temperature however studies show that fall asleep faster as well as deeper when sleeping in temperatures of 65 to 67° F.
Manage your Light exposure. Sunlight wakes us up. This is because we have evolved to be up, alert and awake during sunlight hours. Specifically the spectrum of light known as blue light is what our body responds to in this way. at least one hour before bed we want to remove blue light from our environment.
The bad news is smartphones and devices with screens also emit blue light so avoiding these before bed is helpful. There are products that help you improve how you manage your light exposure during the day.
There are light bulbs that specifically have the blue light spectrum removed perfect 4 bedside lamps. Blackout curtains are another great idea especially if you live in a city where light always enters your home. There are also glasses that you can wear that block blue light designed to be worn in the evening before bed.
It seems simple but many people report Great benefit with this simple tool. Conversely it is a good idea to expose yourself to blue light when you wake up in the morning especially when trying to maintain a consistent sleeping routine. There are light bulbs and specific emit the blue spectrum for this specific reason.
Reduce refined sugars. Increase fibre. When experimenting with diet and it’s relation to sleep the evidence suggests that reducing refined sugars and increasing fibre can contribute to interrupting your sleep. As it’s already a good idea to manage refined sugar and fibre intake for nutritional benefit, knowing that doing this also positively impacts your sleep is yet another motivating factor. .
Notepad mind dump. Sometimes it’s our thoughts that get in the way of us having peaceful sleep. a great idea is to have a notepad by your bed. Drop down the tasks or issues on your mind. It may not get rid of your issues but it’s a good way to let the mind rest so that you can face your issues fresh the next day.
Read a book before bed. a great alternative to looking through a bright smartphone before you attempt to sleep is to read a book. If you’re really having trouble falling asleep it is interesting to note our brains can easily make the association between lack of sleep and our beds making it even harder for us to fall asleep.
Taking the concept of reading to fall asleep further it is a good idea to get up go to another room sit in a chair and read. Give yourself the rules that you will not return to bed until you feel tiredness at which point you close the book return to bed and try to fall asleep again.
Aim for 7 hours or more sleep per night.
Consume caffeine 10 hours or more prior to sleep.
Build a consists sleep routine.
Sleep in room temperature 65 to 67 ° F (18-19° C).
Manage your light exposure.
Reduce refined sugars & increase fibreNote down tasks and or worries before bed.
Read a book before bed.