Rest is one of the key principles of exercise and not getting enough sleep can affect your performance, both physically and mentally. Most adults need between seven and nine hours of sleep each night - but may vary depending on the quality of sleep as well as genetics. Not getting enough sleep can limit motivation, energy levels, as well as your body’s ability to recover from exercise. But let’s be honest - we live in a hectic world and achieving seven hours of sleep can be a luxury at times - let alone nine! Even studies show that we’re getting less sleep than we did five years ago. And whilst our bodies can absorb around one night with less sleep per week, sleep deprivation is a common problem amongst adults.
Sleep and Exercise
It is crucial we get enough rest to keep us going, especially when having an active lifestyle. Rest is extremely important in helping relax our muscles, as well as getting some mental rest - hence why rest or recovery days are also incorporated in workout plans. Also, if you are after results, you need to make sure you create the perfect environment for your body to get there - from a nutrition point of view, to performing the right exercises, and ensuring you give your body enough time to recover. Sleep can and will affect your results otherwise: psychologically, your metabolism, your energy levels, as well as muscle and bone repair.
Psychological Effects
If you do not regularly get a full night’s sleep, you will experience several negative psychological effects: you will feel lazy and less motivated, which will not give you the same performance as an optimal day. You will also experience a decreased level of concentration and memory impairment, which will make it less likely for you to chart your progress and stay on track at the gym.
Effects on Your Metabolism
Sleep deprivation can actually cause you to gain weight. Sleep deprivation decreases your body’s levels of leptin, a hormone responsible for making you feel full, which means that your appetite will increase and you will want to eat more. Also, by being awake for longer, you will need more fuel for the body, causing you to consume more calories.
Energy Levels
As you will not have enough rest for your body to be satisfied, not getting enough sleep will decrease your energy level and make it harder for you to get a good workout. Low energy levels at the gym will also make you feel more frustrated and less motivated - going back to those psychological effects.
Muscle and Bone Repair
Believe it or not, sleep (or lack of) can affect the way your muscles and bones recover. While you sleep, your body releases a growth hormone which helps strengthen these parts of your body. Therefore, sleep deprivation might limit your body’s ability to recover after an intense workout or make your muscles and bones stronger. When strength training in particular, sleep deprivation can limit the growth hormone secreted by your body to make your muscles stronger and allow you to lift more weight.
Are you getting enough sleep?
The best way to know if you’re well rested is to see how you feel when you wake up - if you’re refreshed and ready for the day ahead, then you’re good to go. If not, try to have a power nap during the day. Getting the proper amount of sleep will help you face the world at your best: it will help you on the road to good fitness, good eating and good health - physical and mental.
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