I'm sure you have heard over and over again to eat better and exercise more.
Incorporating those two key elements will give you a healthy life. We, fitness professionals, suggest that you cut back on sweets and fats, and suggest getting your heart going with strength training and cardiovascular activities. Even when following all of our “rules,” are you still lacking energy? Not losing weight? Or just not pumped up to get your sweat on? That’s probably because you are not getting enough sleep! Sleep deprivation has been linked to the inability to lose weight – even while exercising and eating well!
Sleep rejuvenates the body and mind. We all need sleep. It regulates your mood and is related to learning and memory functions. Not only will getting your zzz’s help you perform on a test and help keep you focused, but it may also be the missing link to your health, weight, and energy level!
When is the best time to exercise in relation to sleep?
Try to limit exercising at least three hours before bedtime, although best time is usually late afternoon. Exercising in the late afternoon is smart because body temperature is related to sleep. Body temperatures rise during exercise and can take as long as 6 hours to begin to drop. The cooler your body temperature, the more likely you can fall asleep faster.
How does sleep affect my metabolism?
People who don’t get enough sleep are more likely to have bigger appetites due to the fact that their leptin levels (leptin is an appetite regulating hormone) fall, promoting appetite increase. Plus, when you’re feeling sleepy you might feel like you need to head for the fridge instead of bed, because you’re bored and can't differentiate the two desires, sleep and hunger.
How much sleep do we really truly need?
If you find yourself sleeping seven hours or less, it could result in impairments to reaction time, decision making, concentration, memory and mood, as well increased sleepiness and fatigue and some physiological functions. It has been suggested that we try to get between 8 and 9 hours each night to be fully rested. Try to keep to a regular sleep schedule all days of the week. Don't oversleep on the weekends to compensate for under sleeping during the week. Sleep is not stored, and you can’t “catch up” on your sleep.
As you can see, not only is diet and exercise vital to your health and wellness. Sleep is critically important! Getting the correct amount of sleep each night is necessary to start your day off right. Sleep will help you stay on the right track for fitness, weight loss and overall health.