The Importance of Getting a Good Night's Sleep

Ah, so you thought this topic wouldn't ever be brought up. Why am I talking about sleep in a diet and fitness blog? Well, sleep is a crucial part to a healthy lifestyle. There are many benefits to getting a good night's sleep, and you will really see the results or lack of (with little sleep) when exercising.

Benefits of a good sleep:

1. Higher concentration levels throughout the day. This means you will perform better at school and/or work.
2. Energy for the whole day.
3. Growth hormone secretion. During sleeping, your body secretes growth hormones which are necessary, especially for bodybuilding.
4. Stronger immune system.
5. Better judgmental skills.

Effects from lack of sleep:

1. Lack of energy
2. Hard time concentrating
3. Mood swings
4. Stress

You get the idea, basically the reverse of the benefits is what you will see with a lack of sleep. Studies have shown that one complete night of no sleep has the same effect during driving as a legally intoxicating blood alcohol level. Sleep is something that should be taken very seriously because of how important it is.

How many hours do I need?

It is recommended for an adult to have somewhere between 7-9 hours of sleep per night. This number does not change as you age. You should consistently trying to aim for this. If you cannot do this, then consider taking power naps throughout the day.


How do I get a better sleep?

There are numerous ways to getting a better sleep. If you have trouble sleeping, but you do not have a sleeping disorder, try replacing your mattress. Many people have trouble sleeping on conventional mattresses. You can also take supplements to help aid your sleep. Melatonin is a hormone that is released by your body to signal for it to go to sleep. You can buy melatonin at any health store to help aid the process. Another supplement Zinc Magnesium Aspartate (ZMA) has great sleep benefits as well. People claim that you will experience vivid dreams and wake up refreshed. I haven't tried it, but I might in the near future. If you are getting enough sleep, but you still feel tired when you wake up, eat some carbohydrates before bed. You will not magically gain weight because you ate before going to sleep, but you will wake up more refreshed because your blood sugar levels are less depleted than without the carbs when waking up.


Although there isn't too much information in this, there isn't too much to say on the topic. Sleep is something everyone does. If you want to improve your sleep, you probably need to be getting more in the first place. Set a consistent schedule and try one of those supplements. You will definitely see the results during your workout with a good night's sleep.


Sources:

http://www.fi.edu/learn/brain/sleep.html
http://www.shuteye.com/stages-of-sleep/benefits-of-sleep.aspx