How does lack of sleep affect productivity and training?

No one doubts that you need to sleep and exercise properly and a lot. But not everyone has the ability to “switch off” and get up at the click of a button. Does it affect training? Yes, it does! We tell you how sleep problems can hinder your path to a perfect figure and what you can do about it.

somnologist

Sleep deprivation is responsible for poor athletic performance and more.

How does sleep deprivation affect productivity and training?

Sleep has so many functions, and rest is not its only purpose.

Daria Lebedeva

somnologist

Sleep is not something passive, as previously thought, it is an active process, just like the waking period. Sleep is responsible for muscle recovery, strengthening memory, attention. Therefore, it should not be neglected. It is important for everyone, especially athletes, to wake up and go to bed at the same time. Let’s say you always wake up at 9 am – from this figure you need to count back the necessary norm of sleep (on average it is 7-9 hours). The resulting and will be the time when you need to go to the side.

Violation of the sleep schedule is fraught with deterioration of athletic performance.

Leads to deterioration of strength performance
For those who don’t sleep enough, strength training is more difficult than usual, scientists say. Studies show that three hours of sleep deprivation over two days worsens strength performance by more than 11%. Wouldn’t it be a shame to bench press 71 kg instead of the usual 80 kg? But it is worth sleeping at least an hour during the day, as these indicators slightly improve.

Reduces weight gain and increases weight gain
Sleep disturbance increases the synthesis of ghrelin – the hunger hormone. In addition, muscles do not grow in the gym, but precisely during rest. And sleep is the best doping, it is when we lose weight and recover.

Daria Lebedeva

somnologist

During sleep our natural anabolics are synthesized, namely somatotropic growth hormone. It supports metabolism and cell growth in the body, increases bone strength and strength.

It impairs athletic performance
If you limit yourself in sleep, it will not lead to anything good. According to a somnologist, sleep deprivation will definitely affect the quality of training and sports performance.

Daria Lebedeva

somnologist

Muscles are damaged during training, inflammatory processes, microtraumas of muscle fibers occur. Sleep helps to cope with all these processes. Do not forget that the body recovers during sleep.

Leads to a decline in cognitive abilities
With lack of sleep, concentration, memory, thinking and reaction speed are impaired. Going to the gym in this case will be useless. In addition to the fact that the technique of doing exercises will suffer, due to fatigue you will do everything after sleeves. Therefore, sleep is very important.

Daria Lebedeva

somnologist

And it is not only the first sleep cycle that matters. Closer to morning, in the second half of the night, we have a predominant REM-phase – sleep with rapid eye movements. It is during this period that we dream. REM sleep is responsible for our memory, attention, emotions and ability to cope with stress. If you deprive yourself of this sleep, you will become less emotional and more susceptible to stress.

Is it important to go to bed and get up at the same time?

Daria Lebedeva

somnologist

It is very important to fall asleep and wake up at the same time. Because the body loves order, when everything is organized, and cannot tolerate chaos. Our biological clock and the cells in the brain are so organized that all the processes within them are repeated after 24 hours. These cells synchronize the entire body, every organ and every system, even the production of digestive juices and enzymes.

If you continually throw off your biological clock, you will stop recognizing your needs. You may start to feel like you need to eat, when in fact you just need to sleep. All this can lead to low mood, weight gain and the development of various diseases, including diabetes, obesity, arterial hypertension – the connection between sleep disorders and these diseases has long been proven.

To “switch off” and get up at the same time, follow the following rules:

• Do not violate the sleep schedule and follow a strict schedule;
• if you can’t fall asleep at exactly the same time, try doing the opposite and wake up a little earlier than usual;
• put your phone away at night – the blue color of a smartphone inhibits the production of melatonin, the sleep hormone;
• ventilate the room before bedtime and use a sleep mask: it’s always easier to fall asleep in a dark and cool room;
• if you are unlucky with your neighbors, wear earplugs or noise-canceling headphones: pleasant music lulls you to sleep just as well as a lullaby.