When we think of improving our personal performance (physical or mental), or any body transformations, whether it be weight loss or gain, we immediately think of nutrition, training and organization as the most important vectors.
But a good night’s sleep is just as important as these two vectors. Unfortunately these days we are sleeping less and with worse quality.
Who has never experienced being so tired that just feels like eating?
Sleep deprivation will create an imbalance in the production of the hormone that stimulates appetite (Ghrelin) and the hormone that gives us the feeling of being satiated (Leptin). This unbalanced dance will cause people with less rest to consume more calories.
Another impact factor of sleep deprivation, mental focus.
It has also been proven that accumulated tiredness influences the correct functioning of our frontal lobe, the part of the brain that is in charge of decision making. Now, it is explained why when you are very tired, the choices of foods to eat are always terrible – foods high in calories, carbohydrates and fat.
Are you training regularly and don’t see results happening?
It may also be because you have a faulty sleep routine.
The production of growth hormone (GH) also occurs during sleep. If you are sleeping short, then your body may not be producing enough hormone to assist you in muscle reconstruction.
And if these factors were not enough, sleep deprivation could also lower our basal metabolism. The organism goes into preservation mode – it will work slower, so it will burn fewer calories. If it burns less and we eat more, it is easy to find out where the surplus will live.
In addition to significant hormonal changes, accumulated tiredness does not help the motivation to train at all.
Training tired does not allow us to be completely aware of what is going on in our body and around us. We ended up easily neglecting the correct exercise technique, so it is halfway to injury.
And this becomes a vicious cycle because if we sleep little, we gain weight, and with excess weight, we will certainly have worse sleep health.