All of these three things – workout, diet, and sleep – are an absolute must. But if you look at each one as a pillar of health, then sleep is the most basic. You need at least seven hours of complete sleep every night for a healthy mind and body helps healthy sleep affects your fitness
But getting enough sleep doesn’t just help you in the gym. Here are our tips on why sleeping is so important and what happens when you don’t get enough rest.
Table of Contents
1. Sleep changes Fat Cells
Without enough sleep, your body suffers from “metabolic grogginess” (in German “, metabolic drunkenness” – a great term, but not so great for the body). By and large, this means that the hormones in the body can no longer control fat cells as effectively. For example, the hormone insulin removes fat cells and lipids from the bloodstream to prevent fat deposits – and this hormone drops if you are not sufficiently recovered. This leads to insulin resistance and fat deposits in completely wrong places.
2. Sleep Supports Athletic Performance
Sleep is your best friend, whether an expert athlete or a budding gym goer. For example, a Stanford University School of Medicine education found that basketball players who slept more than 10 hours a night over a period of 5 to 11 weeks improved their fitness, average sprint time, and shooting accuracy and suffered less daytime sleepiness helps healthy sleep affect your fitness
3. Healthy Sleep Affects your Fitness and supports sleep Regeneration
Little rest makes it harder for the body to recover from a workout. This reduces growth hormones (produced in slow-wave sleep) and increases the stress hormone cortisol, which negatively affects mood, digestion, and other body functions. It also limits muscle growth in the body (and, as we know, muscles are the enemy of fat) and leaves you more prone to injury.
4. Sleep improves Memory
While you are sleeping comfortably, your brain is running at full speed. As you sleep, memories are strengthened, and you “practice” skills you have acquired during the day. This process is called consolidation, which the American Physiological Society has extensively studied. For example, did you learn a new tennis swing today? Do you want to freshen up your dance steps? Believe us. Things are much easier after a nice nap.
5. Healthy Sleep affects your Fitness and your Appetite
Turning away from the cookie jar has nothing to do with willpower. Hunger is controlled by two hormones: leptin and ghrelin. Leptin, produced in the body’s fat cells, is responsible for suppressing appetite. The less leptin is created, the hungrier you are. The less slumber you get, the less leptin you crop. Similar to the hormone ghrelin: the more ghrelin is produced in the stomach (the hormone increases with sleep deprivation), the more appetite is stimulated.
Tips on How to Get More Sleep
If you don’t get sufficient sleep, you will be prone to weight gain, and your workouts will not have the desired effect. Maybe you’re one of the people people who can get by on just five hours of sleep a night, but you’re not doing your body any good. So how do you make it undisputable you are getting enough sleep? Here are our tips: healthy sleep affects your fitness
Go to bed and get up at the same time each day. This is because our frames follow a 24-hourly rhythm (also known as a biorhythm or internal clock). This rhythm communicates when our body should sleep, get up, eat and carry out other physiological processes.
Monitor your eating and drinking habits: Sleeping on a full or empty stomach can keep you awake at night. Drinking too much also leads to many interruptions to sleep due to toilet breaks. Limit caffeine, liquor, and nicotine as these can have a devastating effect on the quality of your sleep.
Set up your room “sleep-friendly”: That means No TV in bed – the blue light is not suitable for our biorhythm. The only thing you can hoard in your bed are books (nonfiction is best). Your bed should only be set up and prepared for sound sleep so that you can relax and recover immediately as soon as you lie down – no distractions.