Sleep and fitness
Want better results in your training? Sleep is the key to recovery and progress! Read the article below and learn how to improve its quality.
Whether your goal is to lose weight, gain muscle or get stronger, a proper sleep routine should be at the top of your list. Why is this sleep so important? We need to understand that physical activity is a form of stress for our nervous system. When we sleep, our bodies regenerate and prepare for strengthening before the next time we do the work. While you sleep, your body replenishes energy, which translates into a better mood the next day. A proper night’s sleep not only helps your body to recover and be in a better mood, but also provides you with more clarity, which leads to better choices in work, food and life.
3 reasons why sleep is important:
Regulate sleep for mental health
Physical activity is as much a challenge for the mind as it is for the body. Motivating yourself to change can be difficult.
It is easier to function when you are well rested. You are more likely to skip a workout or choose a high-calorie meal when you are tired. Try to get 7-8 hours of sleep a night and you will see a difference in your behavior throughout the day.
Effect of sleep on hunger and diet
A nutritious diet will help with weight loss, muscle mass gain and overall well-being, depending on your goals. In fact, the study shows that sleep patterns affect appetite regulation. The experience largely depends on ghrelin (the hunger hormone) and leptin (the satiety and satiety hormone) in the body. It has been found that lack of sleep increases ghrelin levels and decreases leptin levels in the body. This can also lead to an increase in cravings for sweets because you are tired and looking for an energy boost.
Sleep and physical recovery
So you're doing well with regular visits to the gym and making sure you eat right. However, your sleep is still not at the right level - what then? Your recovery after intense training and a restrictive diet will not achieve optimal results. You may not notice it at first, but over time you will find it increasingly difficult to achieve your goals. You will feel a lack of determination and strength during workouts. A more sustainable approach is to extend your sleep by an hour and possibly postpone your training to a later time (if possible).
Ok! So how can we improve the quality of sleep? I would first try this:
- Create the right conditions for sleep – a darkened room, lower temperature, muted sounds (if you live in a big city).
- An hour before bedtime, put away all electronic devices.
- Read the book.
- Drink herbal tea.
- Eat less, but don’t go to bed hungry.
- Perform breathing exercises.
Try it and let me know! 🙂
