By Pitt Ohio -Wellness Initiative
As
important as it is to get out and be active to succeed with exercise, spending
enough time sleeping also affects your exercise outcomes. Most adults require
between seven and a half and nine hours of sleep each night. If you do not
regularly get enough sleep you might limit your motivation, energy levels and
your body's ability to recover from exercise.
Psychological
Effects
You might experience a number of
negative effects if you do not regularly get a full night's sleep. Sleep
deprivation makes you feel lazy and less motivated, which makes you less likely
to grab your exercise gear and go to the gym or for a jog. A lack of sleep also
can affect your concentration and impair your memory, which can make it more
difficult for you to chart your progress and stay on track at the gym.
Metabolism
Not getting enough sleep might cause
you to gain weight, which can thwart any weight-loss goals you set with you
exercise routine. Sleep deprivation decreases your body's levels of leptin, a
hormone responsible for making you feel full, according an October 2010 article
in the journal "Best Practice and Research: Clinical Endrocrinology and
Metabolism." Not sleeping enough also increases your levels of ghrelin,
which increases your appetite and makes you want to eat more.
Energy
Levels
Not getting enough
sleep can affect your performance when you exercise in a couple of ways. Sleep
deprivation can decrease your energy levels, which makes it harder for you to
get a good workout. A May 2003 study published in the "European Journal of
Applied Physiology" examined the energy levels of men who had a normal
night's sleep and men who did not sleep. The men who did not sleep showed lower
maximum and average energy levels.
Muscle
and Bone Repair
You might limit your progress with exercise if you do
not get enough sleep each night. Your body releases growth hormone while you
sleep, which helps strengthen your bones and muscles. So not getting enough
sleep might limit your body's ability to recover from an intense workout or
make your muscles and bones stronger. Not getting enough sleep might be
particularly limiting if you strength train, as you depend on the growth
hormone your body secretes at night to make your muscles stronger to allow you
to recover and lift more weight
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