Permanent link for Can Lack of Sleep Significantly affect One's Physical Well-being? on March 3, 2022
Spoiler: it can.
Have you ever woken up late and been unable to do everything you wanted to do in the day? Finding yourself staying up late on your phone watching Tik Toks? While these activities seem fun at the moment, they negatively impact more than just your energy, they can affect your body, too. Prioritizing your sleep routine can benefit your personal fitness goals!
Your body without sleep: Hungry!
While it is true that sleeping is our body’s way to rest up the brain, sleep gives a deep meaning to our body’s physical health as well. Previously mentioned in last week’s blog, neurotransmitters give our brain signals. Two of them, called ghrelin and leptin, tell our brain how hungry or full we are. A study done by the National Library of Medicine (NIH), tells us that a restriction of sleep, or sleep deprivation, can raise our ghrelin and leptin levels, causing us to get hungrier. The study also concluded that we tend to choose calorie-dense foods that are high in carbohydrates when we’re sleepy and hungry. Now, carbohydrates are really good for our body - they are our body’s preferred source of energy - but the problem is, the study shows we tend to choose fatty foods for our carb fix with lots of less healthy fats, such as pizza, donuts, fries, etc. when we do not get enough sleep.
Other ways sleep affects the body and your fitness goals
- Helps muscles rebuild at night (think muscle repair after a workout)
- Lowers blood pressure, giving your heart and blood vessels a break
- Increases motivation (which is important if you’re trying to stick to routine!)
- Supports your immune system
- Allows for a steadier blood sugar level in the deepest sleep (which helps lower risk of type 2 diabetes).
So if you’re lacking sleep, you’re missing out on all these benefits!
A step in the right direction
Reading all this, it may be overwhelming to think what is happening to your body with too little sleep, but you can make a change and get more sleep if you want! For example, I personally just found out about google calendar and now like to incorporate my sleep schedule into each day. Giving yourself an idea of when to go to bed and how much sleep you will get is very useful! And,the biggest piece of advice I have is setting a specific amount of time to put your phone away before bed. The Tik Tok video will still be there when you wake up. This has become especially helpful for me being, that I would always be on my phone late trying to chase the next helpful or funny video, but what I realized was, the most helpful thing I can do is go to sleep on time; because waking up late and having to risk missing a class is not the funniest thing in the world.
If setting up a calendar a week in advance or putting your phone away an hour before bed seems like too much, then take baby steps. Maybe just plan a day out. You can put your phone in a place where you cannot reach it before you go to bed. What can also help is figuring out how many hours of sleep your body needs. Testing different amounts of sleep and seeing how your body reacts can be handy. This gives you a plan for how many hours you want to set aside to sleep.
Sleep to access the gains
When you go to sleep early, it gives your body strength to take on the day! It leaves more time to cook, say yes to healthier food options, and even prevent obesity. Make sure to get the proper amount of sleep so that you can make the best choices for your body and chase after your fitness goals (or just feel better physically). For more information on the benefits of sleep, how to get better sleep, and sleep in general, be sure to check out our other blog posts about sleep.
By: Emilio Espinosa, WIT Peer Educator
Posted by Katie Jourdan on Permanent link for Can Lack of Sleep Significantly affect One's Physical Well-being? on March 3, 2022.