3 Things About Sleep and Health You Need to Know
Most of the time, we take priority over our work lives, rather than our sleep and health. You wish you had more energy to stay focused in class, at your job and still make it to the gym. Despite this, you stayed up late the night before to cross off a few items on your “to do list.” Lets take a look at what happens to your body when you do not get enough rest.
1) Less Sleep = Less Fuel for Your Brain
Sleep is essential for the regulation of blood sugar (glucose), blood pressure, along with cognitive processes (Dattilo et al. 2011). In other words, in order to stay mentally sharp throughout the day you need sleep! A lack of sleep has also been shown to increase the production of cortisol, a catabolic hormone that can tear down muscle and decrease recovery time from work outs. It can also decrease testosterone, Growth Hormone, and Insulin-Like Growth Factor 1 (IGF1), all of which are important in the muscle building and the recovery process (Dattilo et al. 2011). Clearly, a lack of sleep not only makes you feel tired, but also affects you at a physiological level that you may not realize!
2.) Your Work Out Feels Harder
It has been shown that a lack of sleep will hinder power output, strength, endurance, sprint performance, and compromise your perceived effort (Neeld, 2015). Kevin Neeld states in his article, Sleep and Sport Performance: Part 1, that even several nights of less than 6 hours of sleep (mild sleep deprivation) can have similar effects as total sleep deprivation (Neeld, 2015). It will be difficult to reach your goals if you are not able to fully exert yourself in your work outs. “You’re not healthy, unless your sleep is healthy!” – Dr. William Dement
3.) Decreased Muscle Mass but Increased Weight
Since your body increases cortisol production when you are sleep deprived, it not only breaks down muscle, it also leads to weight gain (Dattilo et al. 2011). The increased secretion of cortisol leads the body to break down muscle into amino acids to use as fuel while it moves fat into fat cells deep in the abdomen (Maglione-Garves). People who have higher cortisol levels were also shown to have a higher hip to waist ratio due to increased fat storage(Epel, 2000). This ratio is used to determine a person’s risk of cardiovascular disease.
Action Items to Improve Your Health
-According to the National Sleep Foundation, individuals over the age of 18 should try to get around 7-9 hours of sleep a night (Healthy).
-Do not ingest caffeine 4-6 hours prior to bedtime (Breus, 2001).
-Try to go to sleep at the same time each night and wake up at the same time each morning, even on the weekends. A sleep schedule helps to keep your body regular (Healthy).
About the Author
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Andrew Rogers EP-C
I started played soccer until my sophomore year of high school. It wasn’t until I gave up soccer that I found my love for lifting weights. That was when I began to notice the benefits of exercise. During my time in college, I realized how beneficial exercise was for physical and mental health. I help people adopt a positive attitude towards a healthy lifestyle and all areas of life. You can find me paddle boarding or in the mountains of my hometown. The only time you will find me sitting around doing nothing is when I’m outside enjoying nature.
“Change is the law of life. And those who look only to the past or present are certain to miss the future.” -JFK
Citation
Breus, PhD Michael J. “12 Tips for Better Sleep in Troubled Times.”WebMD. WebMD, 4 Oct. 2001. Web. 14 Oct. 2015.
Dattilo, M., et al. “Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis.” Medical hypotheses 77.2 (2011): 220-222.
“Healthy Sleep Tips.” Sleeping Tips & Tricks. National Sleep Foundation. Web. 15 Oct. 2015.
Neeld, Kevin. “Sleep and Sports Performance: Part 1 – Kevin Neeld.” Kevin Neeld Sleep and Sports Performance Part 1 Comments. N.p., 10 Oct. 2015. Web. 14 Oct. 2015.
Web Address
https://sleepfoundation.org/sleep-disorders-problems/insomnia/sleep-aids-and-insomnia
http://www.webmd.com/sleep-disorders/news/20011004/12-tips-better-sleep-troubled-times
http://www.kevinneeld.com/sleep-and-sports-performance-part-one/[/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]
