How Poor Sleep Is Affecting Your Performance and Progress

Ajay Singh Tomar
Ajay Singh Tomar

 | 1 minute to read
Sleep & Stress

How Poor Sleep Is Affecting Your Performance and Progress.

Sleep is usually considered very important for health in general, most people know this as common knowledge. Ask anyone and that's the answer you will get. That it is Important. Yet it is a very undermined factor when it comes to how it can affect your performance, recovery, cognitive abilities, losing fat and gaining muscle etc. It is not taken as seriously as it should be. In this age of social media and internet, it has become even more prevalent because you would rather spend some more time on your phone scrolling through various social media platforms then sleep an hour earlier. Let us see how this is affecting your performance and your progress in general. A recent review by Chandrasekaran et al 2019 did a review on the science of sleep and sports performance. Although this review was more on competitive athletes. But it had a lot of information which can apply to both non competitive and competitive athletes. Results : The review highlighted that poor sleep has widespread negative effects on the cardiovascular, respiratory, endocrine, immune, gastrointestinal, and neuromuscular systems. Collectively, these effects leave the athlete in a position of having reduced oxygen consumption, impaired endocrine responses to exercise, reduced tissue healing and recovery, and increased neuromuscular fatigue. Taken together, these factors contribute to increased injury risk and impaired performance. Sleep Restriction have adverse effect on the fraction of weight that you have lost whether it is from body fat or lean body mass (muscle mass etc..). Nedeltcheva et al 2010 did a randomized two-period two-condition crossover study to determine whether sleep restriction attenuates the effect of reduced-calorie diet on excess adiposity. Ten participants were on 14 days of moderate calorie restriction with 8.5 or 5.5-hour nighttime sleep opportunity. Although the study duration is limited, still it should give us a fare idea how sleep is an important factor during weight loss. Results : Sleep curtailment decreased the fraction of weight lost as fat by 55% (1.4 vs. 0.6 kg with 8.5 vs. 5.5-h sleep opportunity) and increased the loss of fat-free body mass by 60% (1.5 vs. 2.4 kg). This was accompanied by markers of enhanced neuroendocrine adaptation to caloric restriction, increased hunger, and a shift in relative substrate utilization towards oxidation of less fat. Trying to make up for the lost sleep during the week on the weekends may help a bit but is in no way optimal. Wang et el 2018, did a study over an 8 week period where one groups was just placed on calorie restriction and other group was also instructed to reduce time in bed on five nights and to sleep ad libitum on the other two nights each week. Results : Both groups lost similar amount of weight. But Approximately 1 hr of sleep restriction on five nights a week led to less proportion of fat mass loss in individuals undergoing hypocaloric weight loss, despite similar weight loss. Sleep restriction may adversely affect changes in body composition and "catch-up" sleep may not completely reverse it. In Conclusion i will say that do not compromise on your sleep considering the effects it can have on your overall health, performance and bodycomposition. Although there will be individual differences in how much sleep is enough, as a general rule of thumb try to get atleast 7-8 hours of sound sleep. In the next post i will cover how we can improve our sleep habits and quality. Cheers References: 1.https://www.sciencedirect.com/science/article/abs/pii/S0765159719300723?__s=jmazz4tjkyp833tcpsor 2.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2951287/ 3.https://www.ncbi.nlm.nih.gov/pubmed/29438540

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