Numerous scientific studies have investigated the connection between fat loss and sleep. The results are very interesting and it is something you need to know, especially if your looking for getting the most out of fat loss. You cannot get optimum fat loss just by doing one thing like changing your nutritional plan or starting a training programme.
Sure, by doing those things currently you will get fat loss but were talking optimum fat loss. There are so many parts to the equation when it comes for that, here are just a few components (not in any specific order):
- Resistance training
- Having the right mindset
- Supplements
- Interval training
- Sleep protocols
- Clean nutrition plans
- Carb cycling
- Intermittent fasting
- Metabolic conditioning
- Hormone manipulation
Anyway, today I am just going to have a brief look at sleep. A lack of sleep can affect things like your metabolism, insulin sensitivity, appetite control and energy levels.
Now, insulin resistance is the one you may be a little confused with. So, if you suffer from insulin resistance, it basically means your body has to produce extra insulin to lower your blood sugar levels. Insulin is a hormone, which is released to bring down the sugar levels in your blood from the foods you have eaten by storing the excess sugar as FAT. This insulin resistance happens because your insulin receptors become less sensitive to insulin, so you need to produce more to have the same effect.
Sleep loss can create an appetite and craving for high GI carbs (which will bring up blood sugar levels) and so, creating insulin resistance in the long term. This insulin resistance is obviously not a good thing, I will let you guess whether its good or bad for fat loss.
Cortisol, your stress hormone, will stop fat loss when elevated as it directly influences blood sugar levels. Lack of sleep will influence cortisol levels. Cortisol should be high in the mornings and then start to drop throughout the day and be low at in the evening. Now, with many people, because of stress in everyday life, alcohol, caffeine etc. this is nor usually the typical case. Usually it is still high at night when it should be low which is not a good thing. A lack of sleep will also increase cortisol levels, one study has in fact shown a 37% rise in cortisol levels from 4 hours sleep.
It is not just the hormone cortisol which is disrupted due to poor sleep, it is also ghrelin and leptin. Ghrelin is an enzyme produced by stomach lining cells which stimulates appetite. Leptin is a protein which is produced by fat cells and regulates fat storage in the body and also lets your brain know when you have eaten enough. These two play a role in appetite, fat loss and metabolism.
A lack of sleep causes low leptin and high ghrelin, basically meaning that you get more hungry and your less likely to stop eating when you should. A recipe for disaster when it comes to weight control. Now, of course, just because you eat a little more does not mean you can’t reduce body fat, it just boils down to what your eating. But, that’s another story for another day and I DO NOT recommend that you should count calories. Period.
I hope this helps you understand that a lack of a decent nights sleep can actually make you fat, and can definitely prevent you from burning fat when trying to lose inches and dress sizes.
The obvious question here you may be asking {!firstname_fix} is…
What can you do to have a good nights sleep?…
My top tips for a TOP nights sleep are as follows:
- Don’t wait up until late just to watch a TV programme – just record it
- Try to get 7-8 hours sleep, the best times would be from something like 10pm until around 6am
- Have a COLD shower before going to bed
- Have a cup of Tulsi Tea to help control your cortisol levels and have a GREAT nights sleep
- Look at Magnesium supplements if you struggle to sleep
- Turn your bedroom into a sleep inducing environment: Quiet, dark and cool
- Ditch the late night TV at least an hour before bed, especially the news so it does not fill your head with worry (stress = increased cortisol = fat storage)
- Ditch the caffeine and alcohol as they interfere with cortisol
- Get regular exercise
I hope this has taught you enough about sleep for you to seriously consider it an important part of your fat loss journey!
In summary…
Good Nights Sleep = Burn More Fat and Higher Energy Levels
Any questions then just get in touch and make sure you get a decent nights sleep at least 6 days a week for great recovery and ultimate fat burning!
