TWPT trainer Andrew Ford writes about some of the effects sleep can have on the body.
Weight Management & Body Composition
The relationship between lack of sleep & weight gain is multifaceted & well documented. Lack of sleep is known to:
- Increases cravings
- Compromises training performance: Lack of sleep can compromise performance during exercise, potentially leading to reduced intensity of workouts. This, in turn, may impact the effectiveness of losing/gaining weight.
- Elevate stress levels & trigger emotional eating: Sleep deprivation can elevate stress levels and trigger emotional eating. It's important we manage our stress levels regardless of whether we're dieting or not as this can have serious health implications later in life.
- Can have a negative impact on metabolism: Lack of sleep has been linked to a slower metabolism. Sleep-deprived individuals may burn fewer calories at rest.
- Create hormonal Imbalance: Sleep deprivation disrupts the balance of hormones that regulate hunger and satiety. Ghrelin, the hormone that stimulates appetite, tends to increase, while leptin, the hormone that signals fullness, decreases. This hormonal imbalance often leads to overeating and poor food choices.
How can I optimise sleep?
- Limit Exposure to Screens Before Bed: Light produced by phones, tablets, and computers can interfere with melatonin production, a hormone that regulates sleep. Aim to turn off screens at least an hour before bedtime.
- Manage Stress Levels: Practice stress-reducing techniques such as deep breathing or meditation to calm your mind before bedtime.
- Limit Daytime Naps
- Create a Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body clock.
- Create a Relaxing Bedtime Routine: Develop calming bedtime routine such as reading a book, taking a warm bath, or practicing relaxation exercises, to signal to your body that it's time to wind down.
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Alternatively heres a link to Andrew’s personal training website - https://www.agffitness.co.uk/
