How Lack of Sleep is Ruining Your Progress

Sometimes when the path to progress seems “too simple”, we start searching for something more complex. After all, the solution can’t be that easy.

Is your significant other not reading your mind? Talk to them.

Feeling overworked or stretched too thin? Start saying “no” to things.

Feeling like your mind is in a fog and aren’t getting the gains you want? Sleep.

Yes, I said that right, sleep.

Sleep is SO important. It regulates our hormones so when we’re lacking it, everything is thrown out of whack. It even triggers a vicious cycle that can wreak havoc on your macros. Sleep deprivation causes:

  • ⬇ A decrease in Leptin, the hormone that tells you that you’re full
  • ⬆ An increase in Ghrelin, the hormone that tells your body you need fuel 

Do you see the problem here?

Your body is constantly thinking it needs more fuel, but the food you’re consuming won’t have you feeling satiated. In short, it’s going to be a LOT harder to stick to your macros and not overeat. 

If you’re skipping out on your 8 eight hours of sleep each night, you are also missing out on - 

  • Mental clarity
  • Improved mood
  • Increased heart health
  • Insulin sensitivity resets
  • Cell recovery (lower inflammation)
  • Lower stress ← don’t we all need this?
  • Consolidation (the mind strengthens memories or skills practiced while away for better memory/recall)

So let’s fix this, shall we?

5 Tips to Improve Your Sleep

  1. Try not to exceed 300mg of caffeine daily and stop drinking it by 2pm at the latest.
  2. Turn the temperature down at night, most people sleep best in rooms below 70 degrees. 
  3. Try to limit electronics within 30 minutes of sleeping. Blue light suppresses melatonin production more than any other type of light.
  4. Create a nighttime routine! Habituating your body to and mind to the same cycle of events each evening can help you fall asleep faster. 
  5. Recognize when you’re staying up for no reason. If you went to bed 30 minutes earlier each month, you’d gain an extra 3.5 hours of sleep per week or 14 hours of sleep per month!

Ready to join the 8+ hour club? I hope so. Click here to apply for coaching.