“Getting a good night's sleep does the body good”- myth or a must? Sleep is essential for optimal performance, and lack thereof can be damaging to your body. From decreases in energy and focus, to increases in cravings and overeating, a lack of sleep can have multiple effects on your health. Getting your average 8 hours every night can keep you on the right path, but for those who are physically active, getting a good night's sleep is even more crucial.
It is recommended for those of us who are regularly active throughout the week to get at least an hour more than the standard 7-9 hours. Some of the top athletes in the world even go as high as 10 hours of sleep when training in order to ensure recovery.
But it’s not just top athletes training for professional sports who need the extra sleep. Any physical activity puts stress on our muscles, as well as sensory and nervous systems in the body. During a lift session, spin class, or a jog around the block, tiny tears are created in our muscles and the best way to repair them means taking a look at your eating and sleeping habits. Proper post-workout nutrition and designated recovery time (a.k.a. sleep) are crucial!
This means that not sleeping enough can be a double-whammy against your healthy lifestyle, since healthy eating efforts can also be threatened by loss of sleep. Without the appropriate amount of sleep, we can begin craving certain foods and even binge eat, which are both concerns since sleeplessness is known to slow your metabolism.
How Much Sleep Do I Need?
Tips for Performing Your Best
Luckily for us, there are many ways to easily gain more hours of sleep - allowing us to keep our bodies and health goals in line.
Make a plan
- There are hundreds of effective plans out there- choose one and stick to it!
- Finding the best plan that works for your lifestyle and your schedule is key. If it doesn’t, you’ll struggle to follow through.
- Set regular goals for yourself and be accountable- reaching these will give you a sense of satisfaction and the push to keep you going!
Sleep
- Sleep affects everything from physical performance to weight loss, and even general mood and focus.
- Aim for at least 7-9 hours of sleep depending on personal need, and make room for an extra hour of sleep on days where you’re physically active.
- Set a sleep schedule and go to sleep and wake up around the same time every day, even on the weekends- your body will then make this a habit.
- Create a beneficial sleep environment. Disconnect yourself from electronics, darken your room, set the temperature between 65-70 degrees, and invest in your health by researching mattresses that will offer both comfort and support like this one here.
Proper nutrition
- Whole foods have incredible health and healing properties, so it’s vital to be conscious of how you’re fueling your body after a physical activity and in general.
- Lack of sleep can derail the most profound of clean eating regimens, but can also contribute to various diseases such as obesity and diabetes.
- It is important to choose foods that are nutrient dense, and rich in vitamins and minerals.