Sleep is (unfortunately) a rarely considered piece of the health, wellness, and physique transformation puzzle, but in reality, it is one of THE most important aspects involved in being your absolute physical best! Even if you are diligent about working out, eating a proper diet, and taking nutritional supplements, you more than likely will never reach your goal if you do not pay just as much attention to getting in enough quality sack time. With that in mind, let’s take a deeper look into the very important subject of SLEEP!
Sleep and General Health
Sleep is just as important as a proper diet and sound exercise routine when it comes to building and maintaining your overall health. A good night’s sleep is also necessary for optimal functioning during everyday tasks like driving, working, studying, and even social interaction.
Here is a list of the ways that a chronic lack of sleep can affect you.
-Lack of sleep can lead to obesity.
-Lack of sleep negatively affects the immune system, creating longer and more frequent illnesses and infections.
-Lack of sleep will increase the risk of heart attack and stroke.
-Lack of sleep increases insulin production, leading to greater fat storage and risk of type 2 diabetes.
-Lack of sleep has been linked to mental health issues such as depression and even increased risk of death by suicide.
-Lack of sleep can increase markers of inflammation and lead to cell damage.
-Lack of sleep can increase the risk of respiratory diseases.
-Lack of sleep has been shown to often play a significant role in tragic accidents.
Furthermore, for athletes and serious fitness buffs, lack of quality sleep can seriously hinder progress, whether one’s goal is muscle gain, fat loss, or increased skill and performance.
Here are some of the most important reasons why this is so:
-Lack of sleep can lead to decreased HGH and testosterone production (these are the two main muscle-building/fat-reducing hormones in the body).
-Lack of sleep can increase cortisol output, leading to increases in body fat and losses in lean muscle tissue.
-Lack of sleep can negatively affect speed, agility, accuracy, alertness, and reaction times. Not a good situation for athletes that engage in sports.
-Lack of sleep can lead to a lack of motivation, drive, focus, and concentration. How can you train without these things?
-Lack of sleep negatively affects one’s ability to recover from intense exercise, which can reduce future performance, shut down the anabolic (muscle-building) processes, and increase the likelihood of injuries during training.
Are You Sleep-Deprived?
Exactly how much sleep you need is an individual matter, although for most, 7-8 hours per night is usually sufficient. Depending on genetics, quality of rest (time spent in “delta” sleep), overall activity levels, and age, some may need more or less sleep to function and perform optimally.
A few signs that you may be sleep-deprived include:
-Fatigue/lethargy
-Lack of motivation
-Aggressive behavior/irritability
-Mood swings
-Decreased libido
-Increased desire for food, especially carbohydrates
-Constant yawning
-Memory loss
-Slowed or slurred speech patterns
-Difficulty learning
-Impaired motor skills/clumsiness
-Inability to focus on a task
-Increased anxiety
Ways to Improve Sleep
There are a plethora of reasons why one’s ability to sleep may be impaired, but many can be addressed rather easily, leading to more efficient and restorative sleeping patterns.
-Utilize relaxation techniques such as meditation, deep breathing, muscle tensing and un-tensing, and guided imagery.
-Avoid alcohol and stimulants too close to bedtime.
-Do not perform intense exercise too close to bedtime.
-Avoid afternoon naps if you are having trouble sleeping at night.
-Try to stick to a schedule regarding when you retire in the evening and when you get up in the morning, even on weekends.
-Keep your room cool (between 60 and 67 degrees) and free of light. Use blackout blinds if necessary and cover up any devices that emit light. Some do well by wearing something over their eyes while sleeping. Fans or noise machines may help calm your mind while you attempt to doze off.
-If having trouble falling asleep, try reading, preferably from a book and not a tablet or cell phone.
-If you find your mind racing, quickly jot down what is troubling you and revisit in the morning rather when you need to be sleeping.
-Turn off or silence any electronic devices that may produce disruptive noises before going to bed – or place them in another room.
-Make sure that your mattress and pillows are comfortable and supportive. At a certain point, old pillows and mattresses can hinder sleep if they do not properly support your back, head, and neck.
-Stick to a healthy diet and regular exercise program daily. Drink plenty of fluids, but reduce intake when nearing bedtime.
-Utilize a natural, effective, and proven sleep supplement that supports your ability to fall asleep more easily, spend more time in deep sleep, sleep throughout the night, and wake up rested and restored.
Now that you can see just how profoundly vital sleep is to general well-being and health, as well as successful athletic endeavors and positive physical transformation, I hope you will take all measures necessary to make sure you get the 7-9 hours of rest all of us need each and every night. If you are dedicated to training hard, eating right, and taking the highest quality supplements, then please do not leave out the final piece of this 4-pronged fitness puzzle: SLEEP!
ABOUT COACH ERIC BROSER
Eric Broser has been involved in the health and fitness industry as a trainer, strength/contest prep coach, model, author, magazine columnist, consultant to nutritional supplement companies, and gym owner for over thirty years. He is a former Natural Professional Bodybuilder, contest judge, and now NPC Masters Competitor.
Eric has penned over 1000 articles (for web and print) on training, supplements, mindset, and nutrition, which have appeared in such major publications as Flex, Iron Man, Planet Muscle, Natural Muscle, Muscular Development, Muscle Mag International, Human Muscle and Performance, UCW, and Muscular Health and Performance Illustrated.
He has authored four books on the subject of rapid and substantial physique transformation, including one in partnership with the late Author L Rea and another with world-renowned fitness industry attorney Rick Collins. Eric is the pioneer/developer of the world-renown POWER-REP RANGE-SHOCK™, SPEC™, O-BEY-6™, FTX2™, ESPX2™ and FIBER DAMAGE/FIBER SATURATION™ training methods, which are currently utilized by tens of thousands of bodybuilders and athletes across the globe.
Eric has also become one of the most sought-after personal trainers/performance nutrition consultants and contest/event preparation coaches in the field by athletes, bodybuilders, high-powered executives, and entertainment industry members. He currently works with clients all over the globe.
Eric’s exclusive online training show, “B Built by Broser” has appeared on such online platforms as Muscular Development, Muscle Insider, Evolution of Bodybuilding, Flex, Digital Muscle Media, Jay Cutler TV, and currently on Muscle and Fitness+ and FULL TIME BODYBUILDING TV.
SOCIAL MEDIA/WEBSITE/LINKS:
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Facebook: https://www.facebook.com/eric.broser
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Broser Built (website): www.broserbuilt.com
SpellBound Nutrition: www.spellbound-nutrition.com
Broser Built (YouTube): https://www.youtube.com/channel/UCwgMC0n89Nh3wp1aJGkpKvA
FULLTIME BODYBUILDING TV: https://www.youtube.com/@fulltimebodybuildingtv2667
TO APPLY FOR WORLDWIDE ONLINE COACHING: https://go.broserbuilt.com/
For contact regarding media appearances, seminars, Skype/Zoom consults, and events, please email bodyfx2@aol.com or text 516-680-9392
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