When life gets busy, it's tempting to cut back on sleep in order to make up for lost time. But if you care about your health and your fitness gains, may we strongly suggest:
Honor your dreams and get to sleep!
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3 Ways Poor Sleep is Affecting Your Workouts
We know that poor sleep can increase your risk of serious health problems like diabetes, heart disease, and obesity. Not enough sleep can even shorten your lifespan—not to mention make you grumpy, forgetful, and unfocused!
But if you're not consistently getting an average of 8 hours of sleep per night (some of us need less, some of us need more), then you won't be getting the most out of your physical fitness efforts, either. Here are a few reasons why:
1) Inadequate sleep may increase your risk of injury.
Quality restful sleep is an essential component to recovery because this is a time when your body repairs itself and gets stronger. Plus, being tired during the day can decrease your concentration and problem solving, which can make it harder to pay attention and maintain your safety during a training session.
2) It can make you fatigue faster during workouts.
Not being able to keep up the desired intensity of your workouts because you tire too quickly can limit the results you get from a session. Over time, this really puts the brakes on your weight loss and strength gains.
3) It can negatively affect your mood.
While it's well known that depression can cause insomnia, the reverse may also be true—a lack of sleep can disrupt your mood. And despite the fact that exercise has been shown to be a solid mood-booster and stress-buster, sometimes it can be extremely tough to motivate yourself to work out if you're feeling down. This may cause you to skip more workouts than you would if you were feeling well-rested.
Top Tips For Getting More Quality Sleep
If you want better results, you need better sleep. Here are some evidence-based ways to maximize that all-important nocturnal rest and recovery:
- Sleep in a pitch black room.
- Set your bedroom temperature cooler—ideally between 65-68 degrees. Sleeping in a cool room stimulates melatonin production, which is a key sleepy-time hormone.
- Go to bed and wake up around the same time every day. Aim to only get into bed when you're planning to fall asleep.
- Keep phones, TVs, laptops, books, and any other material away from your bed!
- Avoid watching stimulating media too close to bedtime. Intense content can charge your emotions, plus the excessive exposure to blue light can mess up your body's internal clock.
Need some more guidance on amplifying your workouts? Contact our personal training staff today!