Lack of Sleep Results In Less Muscle, More Fat and Worse Reaction Time

On April 6, 2016 by Physical Culturist

by Evidence Based Training

Working Out Before Breakfast Leads To More Fat Loss Throughout The Day

Sleep is a vital part of recovery from any workout. Levels of various body hormones vary between night and day, and your body primarily uses light, blue light, to know that it is day. Disrupting this rhythm can have negative consequences, as seen in people who work night shifts who have worse health and mental performance.

Lack of sleep reduces your body’s energy expenditure, makes you hungrier and causes your weight loss from a caloric deficit to come from more muscle loss than fat loss. Sleeping more, on the other hand, has been shown to improve reaction time, reduce fatigue and improve sports performance, even if you are not feeling tired at prior sleep levels!

Individual needs vary, and you will know how much you need by seeing how much you sleep without an alarm clock, but as a rule of thumb, 8 hours is a good amount for younger individuals while around 7 hours is sufficient for older individuals.

Source 1: Manenschijn L. Shift work at young age is associated with elevated long-term cortisol levels and body mass index. J Clin Endocrinol Metab. 2011 Nov;96(11):E1862-5.

Source 2: St-Onge MP. The role of sleep duration in the regulation of energy balance: effects on energy intakes and expenditure. J Clin Sleep Med. 2013 Jan 15;9(1):73-80.

Source 3: Nedeltcheva AV. Insufficient sleep undermines dietary efforts to reduce adiposity. Ann Intern Med. 2010 Oct 5;153(7):435-41.

Source 4: Kamdar BB. The impact of extended sleep on daytime alertness, vigilance, and mood. Sleep Med. 2004 Sep;5(5):441-8.

Source 5: Mah CD. The effects of sleep extension on the athletic performance of collegiate basketball players. Sleep. 2011 Jul 1;34(7):943-50.

Source 6: David S. People who sleep for seven hours a night live longest. BMJ. 2002 Feb 23; 324(7335): 446.

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