How Quality Sleep Can Supercharge Your Fitness Journey
Hey, JustFitJamie here! If you're putting in the hard yards at the gym and staying disciplined with your nutrition but still not seeing the fat loss results you want, the missing piece of the puzzle might just be a good night’s sleep.
Sleep is one of the most crucial factors for your health and influences many aspects of your physical and mental well-being. When it comes to fat loss, sleep is often overlooked, but it’s incredibly important.
Let me share an experience: For a few months, I was waking up multiple times a night and having broken sleep. It was clear my sleep deprivation was impacting my fitness goals. By making some changes to my routine, I noticed a massive improvement in my sleep patterns, and subsequently, my health and fitness.
Here’s how you can improve your sleep quality and achieve the results you’re aiming for:
The Impact of Sleep on Fat Loss
When you read about fat loss, the focus is usually on nutrition and exercise, but quality sleep is a key player. Research shows that reducing your sleep from 7-8 hours a night to just 5-6 hours can hinder your fat loss progress in as little as two weeks. Not only does a lack of sleep slow down fat loss, but it also increases the risk of losing muscle mass, despite proper training and nutrition.
Have you ever woken up feeling ravenous after a bad night’s sleep? That’s sleep deprivation disrupting your appetite hormones, making you want to eat more and potentially leading to weight gain if you consistently eat above your energy expenditure.
But don't worry! If you’ve had a few restless nights, there are plenty of tools and tips to help you improve your sleep and get back on track.
Tips to Improve Your Sleep Quality
Be Mindful of Your Caffeine Intake
Caffeine can be great for a pick-me-up, but it can also disrupt your sleep. Take a look at how much caffeine you’re consuming daily, from all sources, including pre-workouts, soft drinks, and even chocolate. It’s generally recommended that adults consume no more than 400mg of caffeine a day.
I found that switching my morning coffee to tea made a huge difference. Tea still contains caffeine but in smaller amounts. And if I want coffee later in the day, I opt for decaf.
2. Don’t Drink Too Much Water Before Bed
Waking up to use the bathroom can seriously disrupt your sleep. While it’s essential to stay hydrated, try to consume most of your water earlier in the day. I aim for 3L of water a day, but I drink most of it before 4 PM, then just have a cup of tea in the evening.
3. Watch Your Eating Habits
Eating late at night affects everyone differently. Some people benefit from a late-night snack, while others might experience discomfort and indigestion. If you feel uncomfortable or bloated before bed, try to have your last meal about three hours before bedtime. But remember, listen to your body and adjust as needed.
4. Check Your Vitamin D Levels
Vitamin D is crucial for regulating sleep patterns. If you’re deficient, it can lead to poor sleep quality and overall tiredness. Spend some time in the sun each day (safely), and if you suspect a deficiency, consult your doctor for advice.
5. Limit Screen Time
Endless scrolling on your phone or binge-watching Netflix can disrupt your sleep. The light from screens can interfere with your melatonin production, making it harder to fall asleep. Try to create a technology-free bedtime routine with minimal lighting to help your body wind down.
6. Create a Bedtime Routine
Establish a bedtime routine to signal to your brain that it’s time to relax. About 30-60 minutes before bed, engage in calming activities like drinking a cup of sleepy tea or taking a warm bath. I like to have T2 The Dreamer tea an hour before bed to help ease my mind. Sometimes, I also add a valerian supplement when I feel particularly stressed.
Improving your sleep can significantly boost your fitness journey. Implement these tips, and you’ll be well on your way to achieving your goals. Sleep well, train hard, and stay healthy!
Keep pushing, and remember – quality sleep is as important as your workouts and nutrition.
Stay fit,
JustFitJamie
