Sleep is one of the most important components of an overall healthy lifestyle. But, despite its importance, many people aren't getting enough sleep. In fact, according to one study, more than half of Americans get less than seven hours of sleep per night. And when you're trying to incorporate exercise into your life—especially if you're new to it—that doesn't bode well for your health or fitness goals. Here's why:
Sleep is one of the most important components of an overall healthy lifestyle.
Sleep is one of the most important components of an overall healthy lifestyle. It's a natural part of life, but it can be difficult to get enough sleep regularly because we all lead busy lives. As a result, many people suffer from some form of sleep deprivation. While you may not necessarily feel tired during the day if you're getting less than seven hours of quality rest each night (the amount recommended by most doctors), there are several ways that lack of proper rest can negatively impact your health, happiness, and productivity at work.
Sleep Deprivation and Weight Gain: Sleep deprivation leads to weight gain by decreasing leptin levels (a hormone responsible for regulating appetite) while increasing ghrelin levels (an appetite stimulant). This causes increased hunger cravings which leads many people who don't get enough rest into unhealthy eating habits such as snacking late at night or overeating meals throughout the day to satisfy their hunger cravings without realizing how much food they're consuming until later on when they sit down with their partner or friends after dinner time has passed...
People often skip sleep to make time for exercise, but it's just not worth it.
You may be tempted to skip sleep to make time for exercise. But it's just not worth it.
A study published in the journal Sleep found that people who are sleep deprived tend to eat more high-calorie foods and gain weight, which makes them more likely to develop serious health problems like diabetes and heart disease. In addition, getting less than six hours of shut-eye per night has been linked with an increased risk of death from all causes--including cancer, cardiovascular disease (CVD), Alzheimer's disease, and other conditions--in adults over 60.
So what's the ideal amount of sleep? Experts recommend adults get between seven and nine hours each night; however, this can vary depending on your age: Infants need 14-17 hours per day, children between ages 5-12 need 10-13 hours per day, and teens require 9-10 hours per night.
Sleep deprivation can lead to weight gain.
A lack of sleep can lead to weight gain, which is a problem for many people who already struggle with weight. This is because sleep deprivation may cause an increase in appetite and a reduction in metabolic rate (the number of calories burned). A study by researchers at the University of Chicago found that after just one night with only four hours of sleep, participants consumed 200 more calories than they did on days when they got eight hours.
Sleep deprivation also reduces leptin levels--the hormone that regulates appetite--which means you might feel hungrier than usual even if your body doesn't need more food.
It might not seem like you're burning a lot of calories during sleep, but you are.
If you're trying to lose weight and get in shape, knowing how many calories your body burns while sleeping is important. Your resting metabolic rate (RMR) is the energy your body uses at rest in one day. To calculate this number, you must first determine how many calories are burned by your daily activities (such as working out) and then subtract that figure from the total number of calories per day. The remaining figure will be how much energy was expended while doing nothing but lying down on the couch watching TV or reading a book--and even though it may seem small, this resting metabolic rate accounts for about 60% of total daily calorie expenditure!
A short night of rest can affect your mood and productivity at work.
You may not realize it, but a short night of rest can affect your mood and productivity at work. Sleep deprivation can lead to insomnia, which can lead to stress and irritability. When you're sleep deprived, your memory and learning ability are negatively impacted, as well as your concentration and attention span. This will also affect decision-making skills, making it harder for you to perform effectively at work.
Your body recovers during rest periods, so you'll train better if you give your body what it needs.
When you're resting, your body recovers. Your muscles rebuild and repair themselves, your heart rate slows, and your body temperature drops. The brain also gets a break from the constant barrage of stimuli it receives throughout the day; this helps improve concentration and focus when you're active again.
Get more sleep!
You've likely heard that you need to get enough sleep, but how much is enough? It depends on your age and activity level. The National Sleep Foundation recommends the following guidelines:
- 20-year-olds should get 7-9 hours of sleep per night (7-8 for those who exercise vigorously)
- 30-year-olds need 7-8 hours per night (7 for those who exercise vigorously)
- 40-year-olds should sleep 6-8 hours each night (6 for those who are very active)
If you're not getting enough restful shut-eye, try these tips:
Conclusion
It's important to get enough sleep, but it can be hard. We've all been there--the alarm goes off, and you want to hit snooze for another hour or so. But if you do that daily, your body will start feeling it. You might notice yourself getting more irritable and losing focus at work or around friends and family members; your overall health may suffer if you don't give yourself enough rest time each night (we're talking eight hours minimum). If this sounds like something that applies to you or someone close by who needs some help getting back on track with their health goals--and we hope so!--then know that there are ways around this problem: try setting an earlier bedtime so there isn't much time between when the sun sets off-screen
