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How Lack of Sleep Effects Training

January 6, 2017

 

Feeling a little extra pain the day after a hard workout?

Many factors can contribute to this lingering soreness, including not consuming enough protein and/or not keeping up with stretching and mobility. But did you know that the amount of sleep you get could be playing a major role in this as well?

Sleep deprivation is not only a silent killer, but will wreak havoc on the quality of your mental and physical health. 

When you are asleep, the stress hormones in your body drop as growth hormones increase. Human Growth Hormone (HGH) is absolutely essential to the maintenance, growth, and repair of muscle and bone. Without this hormone inversion your body and mind will quickly begin breaking down. The elevated adrenaline and cortisol will ravage your mind, while the lack of growth hormones will leave your body feeling wrecked.

 

 

Not only will suppressed growth hormone act to stifle muscle recovery, it can also be counter-productive to burning fat. Lack of sleep will eventually impair your body's ability to use insulin, which can lead to much more life threatening conditions, like diabetes and obesity. What's worse is that lack of sleep will also cause lower levels of the hormone leptin, which is the hormone that gets released to let your brain know that you've eaten enough food. There are three main contributors to obesity: poor diet, lack of exercise, AND lack of sleep.

Another detrimental effect of sleep deprivation toward training and physical performance is the lack of ability for your central nervous system to repair itself overnight. Thereby making the next day's workout much more difficult to get fired up for and will likely result in missed weight and reps.

 

 

In a study done on insufficient sleep at Harvard, the research concluded that you are 15% more likely to die from any cause while fatigued. This increase is mostly related to an inability to focus and concentrate on more dangerous tasks, such as driving or operating machinery, but also applies to everything mentioned above.

So, make sure you're getting enough sleep every night or forget about making gains or losing weight! It's not gonna happen without 7-9 hours of uninterrupted rest every night!


In Strength,
Coach Bryan

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