Why sleep is important for body composition

Sleep is just as important as nutrition and exercise when it comes to improving your health, performance, and body composition. A good nights sleep helps your body recover and resets the brain,which will keep your body fat low,happy hormones in balance and a functional digestive system.

If your not getting a good nights rest short term your energy levels will be low and cognitive ability will be massively impaired. Long term testosterone will lower resulting in a lower sex drive and less ability to build lean muscle (yes even women). An increase in body fat as you will more likely over eat when sleep deprived.Your cortisol levels will be high leading to body fat storage around the mid section. As your digestive system recovers during deep sleep I theorise that less sleep will result in inflammation,reduction in healthy gut bacteria the knock on effect of this would be fat gain and lowered immune system.
The good news is returning to a healthy sleep regime will quickly reverse these problems,so spend as much thought to your sleep routine as you do to your diet plan and exercise regime and you’ll soon get back on track. I will be posting an article on. Meditation can help anyone struggling to relax and switch off after work.

For now here’s some tips to be going on with.

1. You need time to unwind and relax after a hard day at work give yourself some time to switch off.

2. Make a nighttime routine and stick to it,once your body gets used to a routine it will know when it’s bedtime.

3. Keep your bed time and get up time the same every day, I know this isn’t possible 100% of the time but do so as much as you can.
4. Cut out alcohol and no caffeine after 2 pm approx (assuming you are working 9-5). Although drinking alcohol may feel like it sends you to sleep you actually don’t go into deep sleep as much and it’s less restorative.
5.Having a meal too close to bedtime can make it difficult to fall asleep also if your last meal is too large. If you are hungry before bed it will also be difficult to nod off so eat a small meal make sure to include some carbs to induce serotonin levels.
6. Limit water intake in the last few hours before bed so your not disturbed by needing to go to the toilet.
7. Find a way to switch off take up meditation for example,don’t stress about work either write a to do list plan for tomorrow or complete your to do list before bed and forget about it.
8. Turn off all electronics watching TV before bed is not good as it provides visual stimulation, listen to relaxing music instead I recommend Damien rice.
9. Sleep in total darkness, you will produce melatonin as light levels decrease. Melatonin will induce deep sleep. If you are exposed to too much light at night, you won’t get proper melatonin production.
10. A warm bath with magnesium flakes before bed will help your muscles relax particularly useful for anyone with restless legs.

About the Author David Roebuck

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