Friday, May 8, 2015

Sleep for Success

As a Personal Trainer and Fitness Coach, I really dive deep into my clients daily life to find ways for them to be successful at achieving their goals, whether that be weight loss, muscle gain, or athletic conditioning. Every part of your daily life has an impact on reaching your goals- your activity and diet are the most common variables we think about when talking about "getting in shape". The most commonly overlooked, yet most important variable for not only weight loss, but general health is SLEEP.

I have had multiple clients struggle with this task, blocking them from losing weight and eventually causing a plateau. Why? Because if your body doesn't have the adequate time to get quality rest, it cannot rebuild and repair itself. Experts say that two-thirds of Americans don't get enough sleep. Are you one of them?

What happens to your body when you don't sleep enough:
-Lack of proper rest inhibits the frontal lobe of your brain. When you fail to get enough sleep, this part of your brain has trouble with decision-making and impulse control. So, if you are working your ass off to lose weight, why subject yourself to the increased probability that your brain will convince you to skip a workout and grab some take-out for dinner, because you are too tired to cook.

-When you have failed to get enough sleep for a few days in a row, it starts having a heavier effect on your brain- your 'reward-centers' start looking for ways to gain pleasure- leading to late-night snacking and inability to demonstrate portion control. Studies have shown that individuals who fail to get enough sleep on a regular basis not only participate in more 'snacking', but choose foods high in carbohydrates like chips or cookies, obviously stunting ones' weight loss.

-A lack of sleep also affects our hormones, the chemical messengers that are regulated by your body, sent out to communicate with everything else to keep your body in a state of homeostasis. These little guys are very touchy, especially when it comes to adequate rest. The two that are most affected are ghrelin and leptin. Ghrelin is the hormone that tells your brain that you are hungry, and it's time to eat- these levels rise when you are low on rest. Leptin does the opposite- telling your brain that you are full- these levels plummet when you are tired. Do you see what's going on here? A lack of sleep is teaching your body to sabotage itself!

-When your hormone levels as well as blood sugar levels cannot stay in a balanced state, your body will hold onto excess body fat thanks to another hormone, cortisol. This is a stress hormone that your body triggers when it is under any type of stress- including lack of proper sleep.

Why you should aim to get more sleep:
-Research suggests that people who get at least 7 hours of sleep per night lose 55% more weight than individuals who fail to sleep enough.

-Late night snacking can increase likelihood of heartburn and other gastrointestinal discomforts, which will cause you to lose MORE sleep, continuing the cycle. Stop snacking, start sleeping!

HOW can I get more quality sleep?:
Creating a sleep schedule and routine helps in getting our body ready to relax and quiet your mind to get the best possible sleep. Here are some tips:

-STOP using your cell phone, lap top or television 1 hour before bed. The brightness of the screen convinces your brain that it is still day time and shuts off the production of melatonin in your brain, the hormone that makes you sleepy. Read a book (from a REAL book, not a tablet) instead.

-Find things that relax you- and do it! I like to spend some time before bed foam rolling and stretching my whole body. This helps me relieve physical stress from my body before bed. I dim the lights, light up a candle and put on some quiet music- I try to make it like the treatment rooms at a fancy spa- instant relaxation! By the time I am done, I am feeling lose, relaxed and ready for bed!

-Stick to a schedule. If you know you have to wake up at 6am every day, do the math... what time do you have to be ASLEEP by to get 8 hours? Start your bed-time routine an hour or so before that. Having a "bed time" isn't just for kids, it's for smart people, too ;)

-Save your bedroom for 2 things- sleep and sex. Seriously. If you spend all your spare time in your bedroom, lounging around, your telling your mind and body that this is NOT a relaxation zone. You have to physically separate the spaces in which you spend time in leisure from your bedroom.

-Cut the caffeine- I don't care who you are- the avid coffee drinker or someone who completely avoids- caffeine stays in your body, keeping you awake and alert for 5-6 hours post consumption. Cut off ANY caffeine before 3 pm to allow yourself time to unwind, relax, and experience what it feels like to be tired- you will sleep much more sound!

If you feel like you are hitting a wall with your physique- either gaining weight, failing to lose when you try, or you just don't feel 'right' - odds are that your sleep pattern is to blame. Pay careful attention to the time you spend before bed to create a successful resting environment and work towards finding solutions to your specific challenges. YOU are the only person who is control of your life- what you eat, where you go, what you do, and HOW MUCH YOU SLEEP. Take control of this aspect of your life, and you will be surprised how everything else falls into place :)

If you need further help creating a proficient bed-time routine, or would like more info on how I can help you create a healthier, happier lifestyle, feel free to email me at lyndsiemfitness@aol.com




2 comments:

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