How Much Sleep do you Get on Average Each Night?
Sleep is a massive factor in regards to fitness, weight loss and general mental state. The right amount of sleep (usually 8 hrs) will set you up for your day and contribute to you being more pro active.
Lack of sleep is polar opposite, with little sleep you dull your impulses which could lead to making bad decisions regarding training and food discipline. Sleep deprivation is a similar feeling to being drunk and you find it very hard to turn bad choices (high calorie foods) down. If you shop in the early hours then the chances you will buy something you wished you hadn’t after.
It has been documented that people with little sleep rarely recognise their need for sleep. In order to get a good nights rest, please get to bed early and consider the following:
- AVOID DRINKING BEVERAGES THAT CONTAIN CAFFEINE IN THE SIX HOURS BEFORE BED.
- MOVE ABOUT FOR AROUND ONE HOUR PER DAY (GYM, SPA NEAT).
- PUT DOWN THE SMART PHONES AND TABLETS AT LEAST ONE HOUR BEFORE BED, THE BLUE LIGHT FROM TABLETS, SMART PHONES AND TVS WILL MAKE IT MORE DIFFICULT TO FALL ASLEEP AND CAUSE A RESTLESS NIGHT, DUE TO LOW MELATONIN LEVELS.
- USE APPS LIKE HEADSPACE OR SLEEP PILLOW TO DE-STRESS AND UNWIND, PRACTICE MEDITATION.
- AVOID TOO MUCH SUGAR AND KEEP A WELL BALANCED DIET.
- CONSIDER A NICE HOT SOOTHING BATH BEFORE BED.
- READ A BOOK TO RELAX THE MIND.
Sleep can also affect our exercise performance and desire to tone up or get gains.
SLEEPING FOR 8-10 HOURS PER NIGHT IS SIMILAR TO FASTING AND IS CATABOLIC TO MUSCLE GROWTH. DURING SLEEP, GROWTH HORMONE IS PRODUCED AND PROTEIN SYNTHESIS (PROVIDED PROTEIN IS CONSUMED PRIOR TO SLEEP) OCCURS*.