There is no shortage of tips, tricks and strategies for building the body you want. But one of the most important, and most overlooked, factors in health and fitness has nothing to do with the gym or the kitchen. It is sleep.
A sleep deprivation problem
Research consistently points to widespread sleep deprivation, with a large proportion of people getting less than the seven to eight hours most experts recommend. There are plenty of reasons for this: more light in our evenings than ever before, from screens to street lighting, and a culture that rarely switches off. Long hours and constant availability have made getting by on little sleep feel like something to be proud of, and high-profile figures in business and fitness have at times promoted exactly that message, encouraging people to sleep less and work more in the hours they save.
The research suggests this is poor advice.
What poor sleep actually costs you
Sleep deprivation has been linked to a long list of health problems, including weight gain, increased appetite, elevated levels of the stress hormone cortisol, impaired memory and concentration, reduced immunity, and greater long-term health risk. The exact mechanisms behind some of these links are still being studied, but the overall pattern is consistent and serious.
Why sleep and fitness are so closely linked
From a training standpoint, getting enough sleep deserves to be treated as seriously as showing up for your workouts each week. Good sleep supports the mental and physical energy you bring to a session, helps regulate appetite so you are not fighting cravings all day, supports a better mood, and gives your muscles the recovery window they need to actually adapt and grow from your training. Skimp on sleep and you are working against yourself in the gym, at the dinner table and everywhere in between.
How to protect your sleep
- Aim for seven to eight hours most nights.
- Keep a consistent bedtime and wake time, even on weekends.
- Limit screens in the hour before bed.
- Keep your room cool, dark and quiet.
- Avoid heavy meals, caffeine and alcohol close to bedtime.
If you consistently struggle with sleep despite good habits, it is worth speaking with your GP, since a range of underlying issues can affect sleep quality.
Train hard, recover harder
If your training and diet feel like they should be delivering more than they are, look at your sleep before you change anything else. Good sleep and consistent training at Hammers Gym go hand in hand. Our personal trainers can help you build a program that supports recovery as much as effort.
Hammers Gym is a 24/7 gym in Nunawading, minutes from Mitcham, Blackburn, Box Hill and Doncaster. New here? Try a free trial or view our membership options.
Reference: Consensus Conference Panel, “Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society,” Sleep, Volume 38, Issue 6, 2015.