Is your lack of sleep making you gain weight?

Are you having trouble losing weight or controlling your appetite?  Have you tried everything and still feel fatigued during the day?  Well, the answer could be as simple as getting more shuteye at night. Yes, sleep is one of the most crucial and misunderstood components of health. 

Sleep directly impacts performance, hormone levels that control hunger cravings, and energy levels.  Sleep quality and sleep duration should be priorities for all individuals, especially athletes.

Chronic sleep deprivation has been associated with the following:

•  Decreases the breakdown of carbohydrates in the body by 30-40%.  This impact on glucose metabolism may be linked to increased diabetes risk. 
•  Elevates cortisol levels, which may hinder the immune system, prevent muscle growth and tissue repair.  **Athletes have a higher demand for sleep due to their physical workloads.  Ignoring proper sleep and recovery time, ultimately increases injury risk.  Sleep duration and quality should be a priority, just like training.**  
•  It impairs appetite control by reducing leptin levels and elevating gherlin levels.  Not only is your brain telling you to eat, but these hormonal fluctuations may lead to weight gain.  These hormonal changes could be a reason why losing weight is so difficult.        
• Increases perceived exertion by 17-19%.  This means you feel like you are working harder than you are, energy levels decrease, and fatigue sets in. 
• Reduces performance levels.  **Research has shown that four days of sleep deprivation has shown to reduce bench press maximum by 20 pounds in athletes.** 

What can you do?...  Here are a Few Strategies to Improve Sleep:

• First, aim between 7-9 hours for adults and 8-10 hours for athletes.  Of course, these daily sleep ranges are variable for each individual and should be catered to your specific needs.      
• Establish a sleep schedule.  This means maintain a consistent wake-up and bedtime.   
• Make a sleep friendly bedroom environment by minimizing noise and light (turn your alarm clock around so you cannot see the time).  Set your thermostat at a comfortable temperature and “make your bedroom a cave.”
• Go to bed only when you are sleepy.  If you are awake after 45 minutes in bed, then get up and do something relaxing.  The relaxing activity should last for about 15 minutes and then return to bed.  Cell phones and television shows may actually prevent you from falling asleep due to their blue frequency, so try another activity.  
• Establish a 20-30 minute routine before bed to help you unwind.  
• Reframe from alcohol two hours before you go to bed.  Research has shown that alcohol reduces sleep quality, especially during the second half of the evening. 
• Finish your evening meal at least 2 hours before you go to bed.  Try not to spike your insulin levels right before you go to bed with a calorically dense carbohydrate snack.  It prevents your body from burning its fat stores while you rest.    

Can't seem to wake up?  Try a POWER nap...

Caffeine takes about 15 minutes to take into effect.  Therefore, take a nap for about 20-30 minutes, just in time for the caffeine to kick in.  This is my kind of power nap!

Adult Travelers: 

Be aware that for every time zone you cross, it takes approximately 1 day to acclimate to the change in time.  

References 

Larzelere, M., & Wiseman, P. (2002). Prim Care Clin Office Prac. In SCT and Sleep Hygiene (pp. 339-360).

Mah, C. (2012). Impact of sleep on athletic performance in elite athletes. CPSDA. Standford Sleep Disorders Clinic and Research Laboratory.