Sleep and Fat Loss
Answer these questions:
Is sleep averaging 8 - 9 hours a night, including 4 - 5 hours in deep sleep?
Are dreams remembered?
Is there a feeling of being refreshed upon waking?
Is there a solid sleep routine getting up and going to bed at roughly the same time each day?
If one or more of these answers was a no then it could be lack of sleep is having a negative impact on quality of life and body composition goals.
I have talked in the past about the impact raised cortisol and adrenal stress could be having on health and body comp goals. Not getting enough sleep is one key factor which leads to an excess of these stress hormones and in turn means it requires significantly more melatonin to decrease the adrenal function at night to help sleep. In theory cortisol should rise in the blood stream from dawn to noon and subside from noon onwards. But if falling asleep is a struggle, there is a drowsy feeling upon waking, or staying asleep during the night is a struggle it could be that the body is experiencing inappropriate cortisol and blood sugar spikes (which in reality most of todays society could put their hands up to).
The problem in todays society is not sleeping is now seen as heroic and sleeping less will achieve more. Quotes such as ‘Sleep when you are dead’, ‘Sleep is for the weak’ and ‘Let them sleep while you grind’ are common and give people an unrealistic view that sleeping is not essential which could not be further from the truth! I know personally being a PT passionate about my business I have fallen trap to these quotes many times.
So how does it impact the body?
According to Dr Kirk Parsley, research has repeatedly been shown that being awake for 18 hours results in performance on par with a .05 alcohol reading and pulling an all nighter puts performance in line with .08 - .1 blood alcohol reading.
But it’s losing 1 - 2 hours night after night which is causing the real impact to health; chronic sleep deprivation increases the risk of diabetes, stroke, heart attacks, suicide, cancer (the list goes on). But many people don’t want to believe that they are being personally affected; maybe a little tired but fine. But look at this way; many cardiac patients feel fine until they have a heart attack! Or many people report say they feel fine after 3 - 4 drinks but again we know this is not the case.
Its time to stop being the hero and put sleep as high in priority as nutrition and training!
If struggling to get to sleep can be a problem it could be that melatonin production is being hindered by night time routines.
Try these 5 steps to help induce melatonin and therefore a good nights sleep:
Problem One: Blue light from TVs, Smart Phones and Laptops tells the brain there is still plenty of light in the sky therefore no need to sleep just yet!
Solution One: Try turning off all electronic equipment at least 2 hours before bed and/or invest in some blue light blocking glasses
Problem Two: Artificial Light including lamps stimulates the brain, again hindering melatonin production
Solution Two: Keep all devices and lamps as dim as possible
Problem Three: Exercising at night can increase cortisol and adrenal production leaving the body feeling tired but ‘wired’
Solution Three: Do the most “stimulating” or stressful activities early in the day—as far from bedtime as possible.
Problem Four: None of the above work
Solution Four: Try a protein and complex carb evening meal (such as sweet potato). The carbs will increase the availability of melatonin and serotonin in the body – the reason for the tired and satisfied feeling after eating a big meal!
Problem Five: Feeling tired but lie awake or wake up in the night or before the alarm ‘thinking’
Solution Five: Try taking magnesium before bed. Magnesium will calm the neurotransmitters in the brain which will help it switch off (and stop all those thoughts racing around in the mind all night!). Gratitude logs, journalling or mediation is also a great way to calm the mind before bed,
Try this for a few weeks and notice how improved sleep will help in all other areas including, work, training and relationships.
Happy sleeping!