SLEEP TIGHT, TRAIN RIGHT!
- melissajdart
- Feb 20, 2024
- 3 min read
So many people find themselves running from one thing to the next, all day long, 5-7 days per week. We tend to dedicate so much of ourselves and our time to others, and we neglect the fundamental pillars of health that can make our bodies happier and our minds clearer. Sleep is not just a period of inactivity, it is a vital process where our bodies and brains are restored in order to function at their best. There are several important processes that happen while our bodies sleep and why not prioritizing sleep can hinder not only your health, but your fitness and strength goals.
First off, sleep plays a huge role in your cognitive function, most importantly in your ability to concentrate, focus on tasks, retain information, solve problems, think creatively and tackle challenges. When you are adequately rested your brain is able to perform as it should without overworking. Sleep also goes hand in hand with emotional and mental wellness. We’ve all had that experience of being tired, and feeling even the smallest of setbacks as massive and overwhelming. We become moody and irritable, and our stress and anxiety love to thrive in this environment. So for the sake of your sanity, and those around you, get your sleep in so you can wake feeling rested and with a positive outlook for your day!
In terms of your physical health goals, constantly taxing your body on an inadequate amount of sleep can actually lead to a setback of strength and endurance. During sleep, your body releases growth hormones which aids in tissue repair and muscle growth. The ability of your body to metabolize foods is also impacted by sleep. The hormones ghrelin and leptin are regulated during sleep; these control your appetite and help with metabolism. When you interrupt your sleep cycle, you interrupt your body’s natural ability to properly store carbohydrates and release hormones as needed throughout the day to curb cravings and digest healthy foods. Without adequate rest, you may find yourself craving higher calorie junk foods which as we know can hinder your weight goals and lean muscle gain efforts.
Do you ever notice how you are clumsier and more accident prone the more sleep deprived you are? That’s because your reaction time and coordination are significantly impacted by the amount of rest you get. Working out when you’re exhausted can lead to injuries, muscle strains, falls or worse, and because your immune system will be taxed, it can take longer to recovery from even minor injuries. Getting your rest will help prevent these injuries and will also have the added benefit of increasing your motivation and drive to work out! Those workouts where you are properly rested will be more efficient and likely way more fun than dragging your butt through a challenging Tabata class!
Think of your body as a vessel that needs to be filled with not only proper hydration and nutrition, but with enough sleep hours to run like the well-oiled machine it is! In general, adults need 7-9 hours of sleep each night to function optimally. Pay attention to how you feel when you wake up and how often you think about bedtime during the day. Use your smart watch to program how many hours of sleep you are targeting and use that guideline for your bedtime. Wind down before bed including limiting or eliminating screen time, having a cup of non caffeinated tea (my faves are linked below), reading a book for 10 minutes, having a bath, or whatever routine leaves you feeling settled. Sometimes we need to slow down to speed up, and sleep is exactly what might be your missing link in order to perform more efficiently. Make sleep your friend and rest easy knowing you are giving your body what it craves and deserves. Sweet dreams!
Melissa
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