If you’re experiencing fatigue, mental fogginess and bodyaches there could be one problem causing all of the ailments. Sleep deprivation is a growing problem that can affect anyone at any time. Missing a few hours of sleep here and there isn’t a big issue, but chronic sleep deprivation can have a snowball effect that impacts your overall health.
Sleep is the main focus at Bedding Mart. The company’s bedding experts say that one of the top reasons people visit their shop is because getting quality sleep has become an issue. They also point out that athletes and fit individuals are just as likely to experience sleep problems as their less active counterparts. Despite exhausting yourself at the gym, other factors can come into play that keep you awake when your body should be recovering.
As we all know, when your health isn’t its best your workouts aren’t either. But lack of sleep won’t just zap your energy and endurance. There are many reasons why getting more shut-eye should be a top priority for bodybuilders.
Fast Facts About Sleep Deprivation and Your Health
Here are just some of the ways sleep deprivation can impact your health and fitness.
Inhibits Muscle Growth – Who knew skimping on sleep could prevent muscle growth? Muscle repair happens while you’re sleeping, so the less shut-eye you get the less time there is for muscle growth.
Increased Weight Gain – Less muscle means less fat burning and more weight gain. Lack of sleep also increases weight because it throws off your hormones and chemicals in the brain that tells your body its full. Sleeping less means you’re more likely to overeat.
Difficulty Concentrating – Can’t remember how many sets you’ve done? Sleep deprivation decreases your ability to concentrate.
Fatigue – One of the most obvious problems connected to lack of sleep is fatigue. Chronic sleep deprivation causes chronic fatigue. Even worse is the fact that oversleeping one or two days a week to make up for the hours you missed can make fatigue worse instead of better.
Weakened Immune System – When you’re laid up with an illness it can completely derail your workout program. If you aren’t getting adequate sleep it can suppress your immune system and make illness more likely.
Bad Balance – Maintaining balance is important when you’re pumping out reps. If your brain is fatigued it takes more time to register body signals, which decreases coordination skills.
5 Easy Ways to Get a Better Night’s Sleep
Trying to hit 7-9 hours of sleep each night? Use the tips below to fall asleep and stay asleep.
Test Your Mattress – Often the sleep disturbance culprit is an old mattress. After thousands of nights, mattresses lose their support. Mattresses that are 10 or more years old should be replaced or your sleep could suffer.
Avoid Most Foods Late at Night – Eating right before bed will cause blood sugar crashes that release cortisol. The rush of cortisol can cause disturbances that affect sleep quality. You can calm a hungry stomach and support muscle growth by limiting food consumption to a single protein shake within an hour of bedtime.
Shut Off the Screens – Our internal clocks that tell us when to wake and when to sleep are heavily influenced by light. This includes artificial lights from screens. Using your computer before bed can disrupt sleep. Playing around on a tablet or smartphone shortly before bedtime can also make sleep more difficult. Experts suggest that you dim the screen brightness and limit nighttime use to two hours or less.
Create a Sleep Schedule – You probably already know that having a routine is a good thing when it comes to exercise. It’s also beneficial for sleeping. Creating a regular sleep schedule will help train your body to prepare for rest at a certain time so you consistently get enough rest.
Create a Comfortable Sleep Environment – Is your bedroom a comfortable sleeping environment? The temperature, light coming into the room and sounds can all make sleep more or less difficult. Cut out as much light and sound as possible and bump the temperature down slightly before bed.
If you try the tips above and still experience sleep deprivation, there could be another cause that needs to be addressed by a professional. Discuss issues like sleep apnea and digestive problems that could be preventing you from getting asleep and staying asleep.