In the previous post we looked at hormones and how they majorly impact fitness goals. In this post we are going to look at another important factor -sleep- and how it can affect our goals, and what we can do to enhance our sleep patterns.
Sleep. One of the most blissful blessings that mankind has been given to enjoy. Most of us know what it is to enjoy a good sleep especially at nights. We wake up fresh, rested, mentally alert and our productivity for the day is high. We are more calmer, solve problems better and above all stay at peak health.
However, in spite of all its benefits, in the last few years sleep seems to have lost its purpose and priority. The right quantity and quality of sleep is being compromised. I am not talking about necessary situations that arise due to natural circumstances of life or the missing of sleep for a few days because of some heavy work load which occasionally comes up. I'm talking about sleep not being prioritised in the light of accepting heavy workloads in which people are ready to compromise sleep months at a time, staying up late nights watching TV, partying or hanging out with friends.
I don't have a problem with those activities but there is a lack of sleep epedimic which is coming about by not prioritising sleep. Some things lack of sleep leads to are:
1) Poor Health
2) Decreased and compromised immunity
3) Massive hormonal imbalance
4) Digestive system disorders
5) Lack of productivity
6) Decrease in mental alertness
7) Unable to lose weight or gain weight.
I remember having a conversation with a client who was struggling to lose weight.
Me: 'You are improving, but your progress is too slow. Since your training and nutrition is going fine you will have to work on your sleep.......'
Client: 'Oh forget about it till mid next year. I just have too much work'.
I felt really bad for him. I felt bad because this was in his hands to control yet he couldn't prioritise his health correctly. Not only was did he have a problem with belly fat, he also couldnt see the effect of what he was doing. He could fall seriously ill with massive problems and then not be able to work and also jeopardise his family. This is not a problem I had as a one off. This is a constant recurring problem I come across with a lot of people.
From my own personal experience I can give examples of proper sleep. If I get less sleep three to four days in a row my immunity drops and my fitness goals and productivity come to a halt. I also remember about 6 months ago, I needed to lose some weight and my wife needed to gain some weight. We were wrestling with these problems for well over a year and a half. We were exercising regularly and appropriately and also eating well but we just were not making progress. Finally, I
was led to check our sleeping habits. I corrected our nightly sleep patterns and introduced afternoon naps. Within 2 weeks our results came - I dropped weight rapidly and my wife started to gain weight. Also our immunity was at superb level.
Here are some essential things you can do to improve your sleep.
1) Work with your natural cycle and stick to timings as much as possible: The body slows down and starts preparing to relax around sunset and then go of to sleep. In the morning by the time the first sun rays start to enter the room you should be waking up well rested.
Here are some articles that can be helpful to further understand your biological clock
http://healthysleep.med.harvard.edu/healthy/getting/bio-clock
http://www.theatlantic.com/health/archive/2012/03/your-bodys-internal-clock-and-how-it-affects-your-overall-health/254518/
2) Quantity and Hours of sleep: Its best to get 6-8 hours of sleep. Its best to go to sleep by 10:00 or 10:30 pm and get up by 6 am. As a general guideline, every hour before 12 pm does a lot more to enhance sleep and its benefits.
3) Lighting: As sleep times get closer turn down the lights. Finally, when you go to sleep turn off all lights. The room should be absolutely dark.
4) Temperature: The room should be cool. Not too warm and not too cold. Both the extremes will affect your sleep.
5) Activities before bedtime: Its better to start turning off electronic equipment before bedtime. Turn off the TV, computers and phones at least half hour before going to bed. You can take time to reflect on the day, write, read, plan a bit for the next day, spend time with family, etc..
6) No electronics in the bedroom: Do not keep phones, laptops, TVs in the bedroom. If these are on they have EMG waves emitting from them which interfere with the body pattern. Also the blue light stimulates the pituary gland which makes sleep difficult. Here is an old post of mine dealing with this.
Set this base of your sleep right and take back your health and achieve your goals and lifestyle.
Please feel free to leave comments and share this if you know anyone who needs this.
Sleep. One of the most blissful blessings that mankind has been given to enjoy. Most of us know what it is to enjoy a good sleep especially at nights. We wake up fresh, rested, mentally alert and our productivity for the day is high. We are more calmer, solve problems better and above all stay at peak health.
However, in spite of all its benefits, in the last few years sleep seems to have lost its purpose and priority. The right quantity and quality of sleep is being compromised. I am not talking about necessary situations that arise due to natural circumstances of life or the missing of sleep for a few days because of some heavy work load which occasionally comes up. I'm talking about sleep not being prioritised in the light of accepting heavy workloads in which people are ready to compromise sleep months at a time, staying up late nights watching TV, partying or hanging out with friends.
I don't have a problem with those activities but there is a lack of sleep epedimic which is coming about by not prioritising sleep. Some things lack of sleep leads to are:
1) Poor Health
2) Decreased and compromised immunity
3) Massive hormonal imbalance
4) Digestive system disorders
5) Lack of productivity
6) Decrease in mental alertness
7) Unable to lose weight or gain weight.
I remember having a conversation with a client who was struggling to lose weight.
Me: 'You are improving, but your progress is too slow. Since your training and nutrition is going fine you will have to work on your sleep.......'
Client: 'Oh forget about it till mid next year. I just have too much work'.
I felt really bad for him. I felt bad because this was in his hands to control yet he couldn't prioritise his health correctly. Not only was did he have a problem with belly fat, he also couldnt see the effect of what he was doing. He could fall seriously ill with massive problems and then not be able to work and also jeopardise his family. This is not a problem I had as a one off. This is a constant recurring problem I come across with a lot of people.
From my own personal experience I can give examples of proper sleep. If I get less sleep three to four days in a row my immunity drops and my fitness goals and productivity come to a halt. I also remember about 6 months ago, I needed to lose some weight and my wife needed to gain some weight. We were wrestling with these problems for well over a year and a half. We were exercising regularly and appropriately and also eating well but we just were not making progress. Finally, I
was led to check our sleeping habits. I corrected our nightly sleep patterns and introduced afternoon naps. Within 2 weeks our results came - I dropped weight rapidly and my wife started to gain weight. Also our immunity was at superb level.
Here are some essential things you can do to improve your sleep.
1) Work with your natural cycle and stick to timings as much as possible: The body slows down and starts preparing to relax around sunset and then go of to sleep. In the morning by the time the first sun rays start to enter the room you should be waking up well rested.
Here are some articles that can be helpful to further understand your biological clock
http://healthysleep.med.harvard.edu/healthy/getting/bio-clock
http://www.theatlantic.com/health/archive/2012/03/your-bodys-internal-clock-and-how-it-affects-your-overall-health/254518/
2) Quantity and Hours of sleep: Its best to get 6-8 hours of sleep. Its best to go to sleep by 10:00 or 10:30 pm and get up by 6 am. As a general guideline, every hour before 12 pm does a lot more to enhance sleep and its benefits.
3) Lighting: As sleep times get closer turn down the lights. Finally, when you go to sleep turn off all lights. The room should be absolutely dark.
4) Temperature: The room should be cool. Not too warm and not too cold. Both the extremes will affect your sleep.
5) Activities before bedtime: Its better to start turning off electronic equipment before bedtime. Turn off the TV, computers and phones at least half hour before going to bed. You can take time to reflect on the day, write, read, plan a bit for the next day, spend time with family, etc..
6) No electronics in the bedroom: Do not keep phones, laptops, TVs in the bedroom. If these are on they have EMG waves emitting from them which interfere with the body pattern. Also the blue light stimulates the pituary gland which makes sleep difficult. Here is an old post of mine dealing with this.
Set this base of your sleep right and take back your health and achieve your goals and lifestyle.
Please feel free to leave comments and share this if you know anyone who needs this.
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