Is Lack of Sleep Getting in the Way of Your Goals?
Whether you’re trying to build muscle, or lose weight, sleep is a super important factor to consider.
Why a Good Night’s Sleep is Important for Muscle Building
- Muscle building hormones are produced during sleep
- Most tissue growth and repair occurs during sleep
- Sleep improves muscle coordination. Which in turn:
- Increases accuracy
- Faster reaction times and speeds
- Improves overall athletic performance
Meaning you can get a better workout in when you’re well rested!
Why a Good Night’s Sleep is Important for Weight Loss
- When you do not get adequate sleep, the body makes more ghrelin and less leptin, leaving you hungry and increasing your appetite
- One review of studies found that those who experienced sleep deprivation consumed an additional 385 calories per day, with a greater than usual proportion of calories coming from fat
- Lack of sleep affects decision making. Which may mean you’re more likely to make poor nutritional choices
- reward centers of the brain are more stimulated by food when you are sleep deprived
- Lack of sleep can lead to less energy for exercise
So How Much Sleep Do You Need?
- Studies suggest 7-9 hours a night
Tips for better sleep 
- Stick to a set schedule – try to go to bed and wake up around roughly the same time every day
- Don’t go to bed hungry or super full – both can disturb your sleep
- Be wary of the effects of caffeine, nicotine and alcohol, especially close to bedtime.
- Keep your room cool, dark and quiet (I like to bring an eye mask when I travel in case the place I’m staying doesn’t have good curtains! I also have friends that love a white noise machine to block out other sounds)
- Exercise regularly
References:
https://www.healthline.com/nutrition/sleep-and-weight-loss#TOC_TITLE_HDR_3
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