We all know sleep is important to function properly, but before really learning about it I didn't know just HOW important sleep actually was. I didn't realize how many bodily functions inadequate sleep could disrupt, such as hormone levels, metabolism, muscle synthesis, etc.
One of the underlying symptoms and influencers of chronic disease is sleep deprivation. More than 1/3 of adults get less sleep than the bare minimum needed to keep our health risks in check. The recommended amount is 7+ hours every night.
In this blog post, we'll talk about the benefits of sleep, the effects of inadequate sleep, how to improve our sleep quality and quantity, and a few sleep supporting supplements.
Let's dive in!
BENEFITS OF SLEEP
When we do sleep enough:
we have improved digestion and hormonal regulation
we have fewer food cravings and more stable blood sugar
our body can appropriately repair the tissue damage that occurs during exercise
our athletic performance improves
we are more creative
we are happier, less depressed, and less anxious
we are better protected against infection, cancer, stroke, heart attacks, and dementia
Sleep drives basically every bodily function:
muscle repair and recovery
gut health
memory
learning
brain health
emotional processing
storing energy reserves
As you can see, to perform as optimally as possible, adequate sleep is necessary.
EFFECTS OF INADEQUATE SLEEP
When we don't get enough sleep:
excess body fat may begin to form
sex drive decreases and we increase our risk of fertility issues
we experience disrupted appetite regulation with increased hunger and more cravings
our mood worsens
brain fog may occur
our ability to fight off infections decreases
workouts start to feel harder and harder, performance declines
Here are a few fun facts:
For every night of sleep loss it takes 2 nights to recover.
Losing weight requires a caloric deficit (eating less than what we're burning throughout the day). It is inevitable to lose some muscle mass during this process. Of course, our goal is to keep as much muscle as possible during the deficit. Did you know that being in a caloric deficit combined with inadequate sleep can result in 80% weight loss from muscle mass?!?! So, instead of losing more fat like we want to, not sleeping enough is making us lose more muscle instead! On the flip side, being in a caloric deficit with adequate sleep can result in 20% weight loss from muscle mass. That's a HUGE difference!!
When we sleep 7-8 hours/night, we are 100% optimal. When we sleep 6 hours/night, we are 50% optimal. When we sleep 4 hours/night, we are 15% optimal.
2 nights of inadequate sleep can increase hunger by 25%.
Moral of the story: sleep 7+ hours/night as consistently as possible.
HOW TO IMPROVE SLEEP QUALITY AND QUANTITY
Believe it or not, our sleep environment makes a huge difference as well. There are a variety of things that can be done to promote sleep:
Have a constructive bedtime routine: make yourself relax as fast as possible, and wake up and go to sleep at the same time
View morning light: can help to establish circadian rhythms
Limit caffeine/alcohol: caffeine after 2pm and/or 1-2 drinks in the evening can interfere with deep sleep
Limit bedtime fluids: decreases overnight bathroom trips
Clear your mind: write in a journal, put away stress and work 50+ mins before bedtime
Keep your bedroom cool: 65-68 degrees F is optimal for cooling your body towards sleep
Sleep environment: sleep in a pitch black room
Temperature regulation: avoid raising your body temperature too high before going to bed
Turn off electronics: remove your eyes from all devices with blue light at least 30+ mins before bed
SLEEP SUPPORTING SUPPLEMENTS
There are a few sleep supporting supplements that I would take if I was trying to improve my sleep.
Ashwagandha
This supplement can help stabilize cortisol (stress hormone) levels. Waking up in the middle of the night to pee can be due to elevated cortisol levels throughout the day. Using ashwagandha earlier in the day to help drop cortisol levels to more meaningful ranges can help lessen water retention.
Tart Cherry Juice/Extract
Tart cherries are proven to help with muscle recovery and can reduce the production of pro-inflammatory cytokines which influence sleep regulation.
I would personally take 30mL of extract or ~150mL of pure juice 1-2x/day. The second dose should be ~30 minutes prior to bedtime.
Magnesium
This mineral has been shown to help improve sleep. Our diets can be deficient in it and so are athletes because of how much they sweat. I personally would take Magnesium Threonate* or Magnesium Bicarbonate.
*Making Moves Nutrition partnered with Live Momentous supplements to offer you a discount. If you're interested in Magnesium Threonate, head over to livemomentous.com and use code "COACHDANI" at checkout.
IN SUMMARY
We 100% understand how CRAZY life can get at times and sometimes for a long period of time. A night here or there of poor sleep is ok as long as baseline habits and behaviors are sleep promoting.
We should always try our best to maximize our sleep quality and quantity so our body and brain function as well as possible.
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