The Importance of Sleep

Posted by CoachR on Nov 19, 2011 in Nutrition | 5 comments

Don’t underestimate the importance of sleep. Sleep is
probably one of the most important commodities we have in our pursuit of
leading a healthy lifestyle. You have to listen to your body and know what it
needs. Ideally many experts recommend at least 7-8 hours a night. This is
probably even more important for someone who is going through a rigorous
exercise regimen (such as P90X, Insanity, or Chalene Extreme). Our bodies need
the time and opportunity to recover from all the stress we put them through.

Keep in mind, just like fitness level, the amount of sleep
one person needs will be different than the next. For example, I had found that
I needed right around 6 ½ hours of sleep to function normally. However, since
starting P90X and Insanity my needs have changed. My optimum amount of sleep
has become more like 7 ½ hours. My wife functions much differently. She has
always needed somewhere in the area of 9 to 10 hours of sleep (at least that is
what she prefers). Her sleep amount hasn’t seemed to change since she started working
out.

Why? The amount of sleep we get affects our metabolic rate.
If we are getting the optimal amount of sleep our metabolism is able to
maintain. If we sleep too little it can cause our metabolism to slow down.
Makes sense if you think about it. The process of metabolism is largely related
to energy burn and efficiency. If we are short changing our bodies on sleep, we
naturally need more energy for our bodies to function. More waking hours equals
greater basal metabolic need.

But wait a minute, if our body needs more energy to stay
awake longer, couldn’t I just stay awake and burn more fat? It doesn’t work
that way. The human body is an amazing “machine”, but it needs time
to recover. It needs to rest. Researchers at the University of Chicago Medical
Center conducted a study on the link between sleep deprivation and appetite¹.
The study volunteers reported a, ” 24% increase in appetite, with a surge
in desire for sweets, such as candy and cookies, salty foods such as chips and
nuts, and starchy foods such as bread and pasta” after two nights of
getting only 4 hours of sleep. This is due in large part to the hormones that
tell the brain if it is hungry or not. Study participants had an 18% decrease
in the hormone that tells the brain it is full and a 28% increase in the
hormone that tells the brain it is hungry. Folks…..this was after only 2 nights
of short sleep. Imagine the self-sabotage you could be doing if you get too
little sleep every night.

There aren’t enough hours in the day, right? Make enough
hours in the day. Get yourself on a schedule and examine your priorities. I
work a full-time job, go to graduate school full-time, have 2 young children
(who get lots of daddy time), and I get my workout in each and every day. All
while making sure I get at least 7 ½ hours of sleep a night. How? I prioritize
my life. I am up every morning at 4:30 am. I have a workout done and hit the
shower before anyone else in the house gets up (unless one of the kids gets up
early to come workout with dad). I make sure everyone gets up and around for
the day and that everyone gets out the door and where they need to be before I
go to work. After work I get kid(s) picked up (usually my wife and I split
picking up the kids) and I come home and cook supper for the family (which is
usually when my wife does her workout). Then it is family time or sometimes
homework depending on how much I am able to accomplish on the weekends. I
usually go to bed around 9 pm. Sometimes I don’t make it until 9:30, but I try
my best. Fortunately, I am one of those people who is out when my head hits the
pillow. Voila! I get my sleep, I get my workout, I do my job, and I spend time
with my family. Life is good!

Make sure you are letting your body recover and get the rest
it needs! You will be glad you did.

¹The University of Chicago Medical Center, Sleep
loss boosts appetite, may encourage weight gain (press release: December 6,
2004)

Brendan McCauley says:

November 19, 2011 at 11:06 am

You’re spot on Justin… Ever since doing P90X, Aslyum, Turbo Fire, etc. I’ve definitely seen a need for an increase in my sleep. Although I’ve been waking up every morning @ 5 to ensure I get my workouts in, I don’t feel like I’m dragging throughout the day since my normal bed time is around 9 or 9:30 at the latest. Of course we all have those nights where we stay up a bit late on the weekends, but even then I’ll still make sure I get my beauty rest, LOL!

Reply
Vivek Chawla says:

November 19, 2011 at 11:24 am

Excellent post Coach!!

Reply
Jason Susim says:

November 21, 2011 at 12:12 am

I couldn’t agree more with you about sleep. It is very important to get the required amount because too little with really affect one’s metabolism greatly. I love your post and thanks for putting this up. Great info!!!

Reply
Troy says:

November 21, 2011 at 9:28 pm

Great post Coach. As a guy who is also learning how a new routine of working out can fit into my busy life I’ll tell you’ve never slept better. Maybe it’s because I’m exausted. Maybe it’s because I’m de-stressed. Whatever the reason, I sleep well, and that’s just what I need.

Reply
- CoachR says:
  
  November 22, 2011 at 5:02 am
  
  Troy-
  It is funny how doing the things we should helps us to feel the way we should. Sleep is a wonderful thing when used in moderation! LOL
  
  Reply