How wonderful it is to wake up refreshed.
Unfortunately, it is not for everyone to spend 8 hours a night in deep sleep, and is it really necessary?
What can you do if you sleep less (well) than you need?
Why do we need a good night's sleep?
A good night's sleep is necessary for recovery. Restoring your energy, your physical recovery and your psychological recovery.
Energy; when you sleep you recharge your battery so that you literally get energy for the next day.
Physical recovery; your body recovers physically, tissues and nerve cells recover and develop and biochemical processes in our body are renewed. On the other hand, neuro-toxins are neutralized.
psychological recovery; your brain recovers, your thoughts are reorganized and information is processed.
What is the influence of sleep deprivation?
Increased appetite: a very short night (= 4 hours of sleep) means a 24% increase in appetite! Now I hope you don't sleep so little, but even if you sleep less than 7 hours a night, research shows that you feel 26% less satiated after breakfast.
Delay metabolism; as mentioned, one of the functions of sleep is the conservation of energy. Sleep deprivation activates processes in your body that actually slow down your metabolism. This severely lowers your unconscious activity. Even if you manage to raise your conscious activity in a tired state, this can be counterbalanced by the lowered unconscious activity.
Fat burning becomes more difficult; This study explored the relationship between sleep and weight loss. In two weeks, a comparison was made between 5.5 hours of sleep per night and 8.5 hours of sleep per night, in an energy deficit. Both groups therefore took in fewer calories than they used up and thus lost weight. The participants with 5.5 hours of sleep per night burned 55% less fat and 60% more lean body mass per kilogram of body weight lost!
Increased insulin resistance; Chronic sleep deprivation is seen as a risk factor for type 2 diabetes. When you subsequently consume a lot of carbohydrates, it can be harmful to your liver.
Decreased testosterone production; bad news if you are a bad sleeper and would like to increase your muscle mass. Chronic sleep deprivation leads to a long-term decrease in the testosterone concentration in your body. Besides the fact that testosterone plays an important role in muscle building, this hormone also has a strong influence on the behavior and emotions of men.
Also think of reduced cognitive skills, you are more prone to inflammation, your immune system is suppressed and weakened, and the risk of chronic stress increases.
Tips for a better night's sleep
More daylight, less blue light. While daylight during the day is very beneficial for your sleep at night, it is important for the production of melatonin that it is dark when you go to sleep. Before bedtime, make sure you turn down the lights and especially avoid the blue light from your devices as much as possible.
Reduce caffeine intake. According to this research, caffeine has a strong influence on the central nervous system. However, caffeine cannot replace the restorative power of sleep. The only thing that helps with sleep deprivation is getting more sleep. When reducing your caffeine intake, keep in mind that caffeine is not only found in coffee, but also in tea, dark chocolate, energy drinks, soft drinks and medications containing caffeine.
Reduce alcohol and nicotine intake. If you drink and smoke:
- Is your sleep shorter than when you are sober
- Spend less time in REM sleep
- Do you sleep more during the first part of the night
- Do you wake up more often during the night
Limit the amount of stress in your life. You can't always avoid stress, and you don't have to. A stress response is a natural response of our body to (possible) approaching danger. We cannot live without it, but unnecessary stress, which is long-lasting, is very harmful. Stress has a bad influence on your sleep quality. Reduced sleep also triggers stress, and thus together creates a vicious circle. In a society where stress levels are higher than ever, it is important that you consciously reduce your stress levels. The following tactics are obvious; breathing exercises, meditation, standard daily routine, putting things into perspective, etc. Do you need help? Consult a specialist!
Exercise regularly! Sport has a proven positive effect on how quickly you fall asleep, the quality of your sleep and the degree (or absence) of insomnia. Keep in mind that if you train late in the evening, it can actually keep you awake longer. This effect differs per person.
Are you unable to stay motivated to exercise yourself, or do you find it useful for an expert to help you create an effective and safe training that is exactly tailored to you? Our personal trainers are happy to show you what they can do for you. Mail us today for a free trial training: info@mokum.fit.
Summarizing
A good night's sleep and extremely important. A (chronic) sleep deprivation can cause a lot of damage, and luckily improving your sleep quality is -usually- quite easy. Seriously try to stick to the above tips for two weeks, and see for yourself what the difference does for you!
Wil jij de best mogelijke die afgestemd op jouw lichaam en jouw doelen? zijn hier speciaal voor opgeleid en komen naar jou toe wanneer het jou uitkomt. Dat kan aan huis, of op locatie buiten, zoals tijdens je lunchpauze op kantoor of in een park in de buurt. Onze trainers zijn gediplomeerd, Engels- en Nederlands sprekend. En speciaalhebben we . Sportbegeleiding voor vrouwen, door vrouwen. Ook voor begeleiding tijdens een zwangerschap of na een bevalling.
Would you like the best possible workout, tailored to your body and your goals? Our trainers are specially trained for this and come to your location when it is most suitable for you. This can be at home, or on a location outside, such as during your lunch break at the office or in a park nearby. Our trainers are certified, and speak both English and Dutch. And especially for women we have ‘Ladies Only’. Sports coaching for women, given by women. Also for guidance during a pregnancy or after childbirth.