The Importance of Sleep
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
It impacts behaviour
Getting inadequate sleep impacts decision making and impulse control, which makes you more likely to binge on comfort foods.
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.
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.
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!
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.
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.
Apart from all the other benefits of exercise, it will also help you fall asleep quicker each night.
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.
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.
‘You can’t out train a bad diet.’
As well as training packages, we also have an in-house nutritionist who can offer you nutritional support, education and personalised nutrition plans.
Established in 2016, the MHR coaches have over 15 years of combined experience in the world of personal training and professional sport.
MHR Fitness is built on our coaches’ passion for improving the lives of people through functional fitness and sensible nutrition.
Our team of coaches have excellent customer testimonials, which are backed by continued proven results.
We’re based on the south coast of the UK, but you can train with us from wherever you are around the globe with our Online Training Platform.
If you’re ready to take that first step, simply click below to enquire now.