1 in 3 Americans aren’t getting enough sleep, according to the CDC, and if you’re one of those not getting at least 7 hours a night on a regular basis, you should really be taking steps to fix it now.
A lack of sleep is strongly associated with all manner of negative health outcomes, and they’re not limited to weight gain and obesity say the American Academy of Sleep Medicine and the Sleep Research Society.
TIRED PEOPLE ARE HUNGRY PEOPLE
Dieters who slept 5 hours or less lost more muscle than fat, according to a study at The Atlanta Sleep Medicine Clinic. Those who had a good 8 hours, on the other hand, lost more fat than muscle. Just as importantly, you’re less likely to overeat or have unplanned snacks when you’re well rested than when you’re tired.
It comes down to a simple formula: When you sleep more, you eat less.
PERFORMANCE IN THE GYM, OR ON THE RUN
At Katalyst, we’re all about being efficient and effective – after all, where else can you get a full body workout in only 20 minutes? But whether or not you work out with us, feeling fresh and well-rested helps you stay focused. You’ll put more in, and you’ll get more out. Because you won’t get fatigued as quickly, you’ll get more from your workout.
At the same time, a well-structured, regular weekly workout and exercise practice will help you sleep better at night. It’s a win-win!
SLEEP IS WHEN THE MAGIC HAPPENS
Strength training is a process. You put your muscles under stress, then you let them recover. If managed properly, your body will treat that stress as a signal. It will respond by shifting resources around, building lean muscle, and getting stronger.
You need to give your body time to recover from the training you’re putting in, and giving it good sleep is the most important way you can do this. During sleep, your body releases the growth hormones that repair and build muscle.
HOW DO YOU MAKE SURE YOU’RE GETTING ENOUGH ZS?
Here’s a quick checklist to help go to sleep:
- Keep your bedroom cool
- Don’t use screens before bedtime
- Eat more magnesium-rich foods or take supplements
- Cut out stimulants, like caffeine, in the afternoons and evenings
- Eat carbs as a part of your last meal of the day
- Set a consistent bedtime and stick to it