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The nation's population is "intoxicated" due to sleep loss. Unfortunately, poor sleep is more the rule than the exception. According to that Institute of Medicine 50-70 million adults in the United States suffer from sleep or wakefulness disorders. In fact, the Centers for Disease Control and Prevention considers poor sleep a “public health problem.” Ultimately, this means more Americans are at increased risk of developing other health problems if they don't get enough sleep.
March is National Sleep Month. This is an ideal time to learn more about how sleep impacts the pursuit and achievement of health and fitness goals.
Health consequences of sleep disorders
Science already tells us that for every action there is an opposite and equal reaction. When the body is well rested, the body works optimally. On the other hand, performance decreases when the body is poorly rested. Individuals who suffer from chronic lack or poor sleep quality are likely to experience decreased brain function, hormonal imbalances, increased risk of heart disease, abnormal growth and development (in children and adolescents), decreased productivity and performance, fertility problems, poor immune and insulin responses, and an increased risk of getting into a motor vehicle accident.
In short, sleep plays a crucial role in the repair and maintenance ofeverythingSystems (physical and psychological) of the human body. Unfortunately, a significant number of Americans do not get the amount of sleep needed to support a healthy body and mind.
What happens when you sleep?
A state of sleep appears, on the surface, to be a calm and tranquil experience. But your body works hard to repair, recover, build, strengthen, grow and defend. It is during sleep that the “real” work of progress begins and ends. Sleep is a productive process even when you are not moving or interacting.
While you rest, the body begins its work. Like in a factory, several processes run simultaneously and involve several systems. For example:
- Das Gehirn “putzt das Haus”. Die zerebrale Wirbelsäulenflüssigkeit spült durch das Gehirn und entfernt Abfallprodukte aus den Zellen.
- Atmung und Herzfrequenz verlangsamen sich und der Blutdruck sinkt.
- Es werden Hormone freigesetzt, die bei der Reparatur von Geweben helfen
It makes sense that these valuable and necessary processes are disrupted when the body is chronically under-rested. The body is then unable to adequately repair tissues and blood vessels, produce and release hormones efficiently, or remove waste. When sleep suffers, there are systemic effects.
Downward spiral to poor health
When the body is deprived of sleep, the brain craves food (and usually not the healthiest kinds). The hormones responsible for regulating hunger and satiety become imbalanced. Ghrelin (the hunger gremlin hormone) increases while leptin (the satiety hormone) decreases. As a result, calorie intake increases and calorie expenditure decreases due to lack of motivation due to mental and physical fatigue. This eventually leads to weight gain.
Additionally, poor sleep leads to higher than normal blood sugar levels because a tired body cannot respond effectively to insulin. When chronic sleep is chronic, the development of metabolic disorders is inevitable.
We must commit to being “sleepable” to reverse the downward spiral and improve the body’s ability to function.
How to Improve Sleep Fitness
Everyone needs a slightly different environment to sleep well. However, there are some key ingredients to improving the “sleepability” of your space. When it comes to your environment, you should take the following actions:
- Entfernen Sie die gesamte Elektronik (oder schalten Sie sie aus) und decken Sie den Wecker eine Stunde vor dem Schlafengehen ab. Der zirkadiane Rhythmus reagiert am empfindlichsten auf blaues Licht (der von der Elektronik emittierte Typ).
- Mach den Raum so dunkel wie möglich.
- Stellen Sie sicher, dass der Raum eine angenehme Temperatur hat.
- Bewerten Sie den Geräuschpegel oder fügen Sie eine Maschine oder einen Lüfter mit weißem Rauschen hinzu.
There are also various behavioral tricks you can use to improve sleep:
- Entwickeln Sie eine Routine: Wenn Sie keine Schlafenszeitroutine haben, richten Sie eine für Sie und Ihre Familie ein. Integrieren Sie entspannende Aktivitäten (meditieren Sie, lesen Sie ein Buch, hören Sie beruhigende Musik usw.).
- Aktivität fördert natürlich einen besseren Schlaf. Vermeiden Sie es, zu spät am Abend zu trainieren, da dies das Einschlafen erschweren kann.
- Reduzieren Sie die Koffeinaufnahme. Warten Sie bis 9 Uhr morgens, um den ersten Java-Ruck zu genießen. Wenn Sie vor diesem Zeitraum Koffein zu sich nehmen, kann dies den normalen Cortisol-Rhythmus des Körpers stören und später den Schlaf stören. Darüber hinaus wirkt Koffein auch Adenosin entgegen (ein weiterer Bestandteil zur Förderung eines erholsamen Schlafes).
- Begrenzen Sie Alkohol. Alkohol ist ein Depressivum, das beruhigend wirkt. Es führt jedoch auch dazu, dass eine Person nachts häufig aufwacht. Begrenzen Sie Ihren Konsum von alkoholischen Getränken vor dem Schlafengehen oder spät abends.
Finally, communicate openly with your doctor if you feel sleep deprivation is chronic and affecting your life (personally and professionally).
It is important that sleep and recovery are commensurate with training effort. For more information on thoughtful exercise recovery, check out our best-selling LiveClass: The 3Rs of Exercise Recovery.