The Importance of Sleep!

 

Today we're talking about the importance of sleep on a fitness journey 😴 Sleep is a major factor that influences your recovery from training, and lack of sleep can drastically affect your performance both inside and outside the gym. In order to function at our optimal level, our bodies require sleep. If you care about making gains, don't skimp on getting some shut eye!
💤 Benefits of Sleep 💤
The benefits of sleep include:

  • Mental clarity
  • Increases recovery
  • Improves mood
  • Improves memory
  • Promotes detoxing
  • Increased heart health
  • Insulin sensitivity resets
  • Cell recovery (lower inflammation)
  • Lowers stress
  • Consolidation (the mind strengthens memories or skills created while awake for better memory and recall)
🛏️ Recommended Amount of Sleep 🛏️
The National Sleep Foundation Recommends:
  • 7-9 hours of sleep a night for young adults (ages 18-64)
  • 7-8 hours of sleep a night for older adults (ages 65 and older)
🥱 Effects of Sleep Deprivation 🥱
Sleep deprivation affects almost every body system in some way:
  • Insulin sensitivity
  • Gym performance
  • Muscle recovery
  • Appetite/hunger
  • Mood & cognition
  • Cortisol levels
  • Digestion
  • Hormones
🛏️ Sleep Hygiene Tips 🛏️
Quality of sleep also plays a big role in recovery and therefore progress. We need a minimum of 7-8 hours of sleep per night, however every human is different and performs best at their own ideal amount of sleep. If you are in bed for 8 hours but only sleeping for 4, then you can benefit from a few of these sleep hygiene practices.
  • Avoid strenuous activity before bed
  • Get comfortable (clothing, temperature, blankets)
  • Avoid doing anything else in bed besides sleep and sex
  • Perform some meditation
  • Decrease your liquid consumption before bed
  • Avoid heavy meals/snacks late at night
  • Avoid extreme tasks before bed that are mentally or emotionally taxing
  • Diffuse essential oils
  • Read
  • Plan your sleep times into your schedule
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