Why Sleep is Just as Important as Exercise for Your Health & Fitness Goals
Did you know that getting enough sleep is one of the most important ways you can support your own fitness journey?
Why Sleep is Important to Your Fitness Goals
Lack of sleep can affect your motivation AND impulse control. Two things that are paramount in cultivating a healthier life. Sleep also helps your mind and body function better which in turn makes working out feel easier.
Exercise is great for many things, improving endurance improved cardiovascular health, increasing lean muscle mass and so much more. The thing is, all of these benefits require sleep! Most people think you build muscle in the gym. Most people are wrong. When you’re at the gym, you’re tearing your muscle fibers, your muscles actually repair and grow stronger when you’re resting. Recovery time is CRUCIAL to a healthy fitness regimen. 7-8 hours is ideal but if you workout a ton or really hard, you may actually need even more than that!
Did you know that “Within just four days of sleep deprivation, your body's ability to properly use insulin (the master storage hormone) becomes completely disrupted. In fact, the University of Chicago researchers found that insulin sensitivity dropped by more than 30 percent.” - SHAPE Magazine
When you don’t get enough sleep, your body over produces cortisol. When cortisol (stress hormone) levels rise it activates the reward center of your brain that’s wired to make you want to eat. The loss of sleep also makes your body over produce the hunger causing hormones leptin and ghrelin. This not only can lead to you being hungry more often but also feeling less satisfied after eating. That’s not all. Lack of sleep also impairs your frontal lobe which controls complex decision making which pushes you towards foods you know aren’t good for you.
What Your Goal Should Be
Fit in 7-8 hours of sleep per night! What happens if you can either get 8 hours or get 6 and a workout? Ideally you shouldn’t have to choose, but if you do - be smart. Have you gotten 7-8 hours every other night this week? Then maybe get up early and hit the gym? Barely been logging 6 hours? Get the full nights rest!
Tips for Getting A Better Night’s Rest
Try and stay on a consistent schedule (yes that includes the weekends)
Take time to wind down before bed:
Read a book
Meditate
Give yourself a hand massage
Make sure you don’t go to bed on a super full or super empty stomach
Make sure it’s dark and quiet in your room to optimize your sleep time
Keep your body’s natural rhythm going by:
Getting some natural sunlight during the day
Reducing blue light exposure before bed (turn the tv off, get off your phone etc.)
Minimize caffeine later in the day
If you have trouble sleeping maybe try using a lavender diffuser