Let’s kick this off with a question… How much sleep did you get last night? 6 hours? 7 hours? Maybe 9 or even 10 hours?

For anyone that knows us, knows that we love our sleep (especially Mark!). And anything less than 7 hours really isn't the one. Not only can this significantly impact a person's mood (especially if there's a lack of caffeine), but it can also negatively impact a person's progress if fat loss is the goal. 

 

One of the first things that we instill with clients that train with us is that they get adequate sleep. This is because there are several ways that not getting enough sleep can affect weight loss.

 

Ways that lack of sleep can affect weight loss

 

1. 
   

   It impacts behaviour

   
   

Getting inadequate sleep impacts decision making and impulse control, which makes you more likely to binge on comfort foods. 

 

2. 
   

   It leads to cravings

   
   

A lack of sleep puts stress on your body which in turn leads to a rise in cortisol level. Now, once your cortisol level subsides, your blood sugar levels drop and you end up craving sugary foods. 

 

3. 
   

   It decreases performance

   
   

Feeling tired and having low energy has a massive impact on your performance in the gym and can greatly reduce your motivation to exercise or even leave the house. This creates a downward spiral of you moving less and burning fewer calories.

 

4. 
   

   It messes with your hormones

   
   

When we don't get enough sleep, Ghrelin, the hormone which increases appetite, is increased. And on the other end of the spectrum, Leptum, which inhibits appetite is suppressed. 

 

As well as these reasons there are also other health concerns for those who don't get enough sleep, like an increased risk of cardiovascular issues as well as diabetes.

 

So, let us take you through some top tips when it comes to increasing your sleep and helping you to feel more like a human and less like a caffeine fuelled zombie…

 

Our top sleep tips!

 

1. 
   

   Stick to a schedule

   
   

When it comes to developing a sleeping pattern, try as best as you can to stick to the same sleep and wake up times. This helps to strengthen your natural sleep cycle called your circadian rhythm which is best for quality sleep. 

 

2. 
   

   Avoid bright screens

   
   

How often do you lay in bed scrolling through social media? When you do this the blue light from the screen makes the body think it's daylight. This then stops the brain from releasing the sleep hormone called melatonin and can result in you laying in bed wide awake long after you've turned the light off. 

 

3. 
   

   Regular exercise

   
   

Apart from all the other benefits of exercise, it will also help you fall asleep quicker each night. 

 

4. 
   

   Have good bedroom habits

   
   

Keeping your bedroom clutter free, having clean sheets and pillows, and having your bedroom at a comfortable temperature are all habits that will help improve your sleep.

 

5. 
   

   Avoid stimulants

   
   

It can take up to six hours for the effects of caffeine to wear off, so try limiting your last coffee of the day to at least 4 hours before your scheduled sleep time and see what a difference it can make. 

 

Whether your lack of sleep is due to work or family commitments or you believe that you need to sleep less to do more, hopefully, this blog post has given you some food for thought about the impact that sleep has on your physical and mental health and some ways to get a better night's sleep.