Nocturnal Diaries – Prioritize Sleep
Think about the last time you had a bad night of sleep. How did you feel when you woke up? Exhausted. Dazed. Confused. Maybe even a little grumpy and more hungry?
It’s not just your brain and body that feel that way—your fat cells do too. When your body is sleep deprived, it suffers from “metabolic grogginess.”
A late night with coffee and donuts might do wonders, but the hormones that control your hunger don’t feel the same way. Hunger is cruised by two main gears the Brake i.e. leptin hormone and the Accelerator i.e. ghrelin hormone.
Leptin is the hormone that suppresses appetite, and when you are sleep deprived, you have less leptin applying a brake on your hunger.
Ghrelin is the ‘go’ hormone that stimulates your appetite, when you are sleep-deprived; you have more ghrelin accelerating hunger.
But this simply doesn’t end here. Lack of sleep triggers the stress hormone cortisol to surf up that is frequently associated with fat gain.
Cortisol also activates the reward centers in your brain that make you crave for morefood. Turns out, sleep deprivation is a little like being drunk reaching for bigger portions, and desiring every type of food that is bad for you—and you don’t have the proper brain functioning to tell yourself, “No!”
Sleep Sabotages Training Benefits
Unfortunately the disastrous impact spreads beyond diet and into your workouts. No matter what your fitness goals are, having some muscle on your body is important.
Muscle has an anti ageing effect —it helps you burn fat and stay young.
A poor night of rest increases the stress hormone cortisol that interferes with your body’s ability to build muscle mass and hence lose fat.
Siesta Tips to Help You Shape Up
Don’t go to bed feeling hungry, but also avoid eating a big meal right before bedtime.
Exercise regularly, but no sooner than three hours before bedtime.
Avoid caffeine, nicotine, and alcohol in the late afternoon and evening.
If you have trouble sleeping at night, don’t nap during the day.
Establish relaxing pre-sleep rituals, such as a warm bath or a few minutes of reading.
Create a pleasant sleep environment. Make it as dark and quiet as possible.
So How Much Sleep Do I Need?
A good rule of thumb is sleep enough so that you have good levels of energy and mood through out the day. If you feel strong urges to sleep during the day, you aren’t getting enough sleep. In short, sleep enough so you don’t feel sluggish in the daytime, but not so much that you have problems getting to sleep in the night. If you stick by those guidelines you won’t go far wrong.
But Don’t Forget about Quality of Sleep
There’s no point packing in hours of sleep if that quality of that sleep is poor. During deep sleep high quantities of growth hormone (GH) are pumped out into our blood stream. GH is vital for tissue repair, cell regeneration especially muscle tissue. This is why higher levels of growth hormones mean a heightened metabolism and more utilization of fat for energy.
To sum it to up if your training and nutrition is dialed in then by increasing the quality of your sleep and sleeping the amount of time your body needs you’ll prime your body for muscle growth and fat loss.
As health experts truly say you can’t train out of a bad diet you cannot reap the benefits of not sleeping well either. Hence it is very important for your body to rest and recover.
Remember nocturnal debt is like a credit card debt. If you keep accumulating credit card debt, you will pay high interest rates or your account will be shut down until you pay it all off.
If you accumulate too much sleep debt, your body will crash.”