Lack of sleep’s effect on your body composition goals

We all know we need sleep, for a healthy functioning brain, balanced hormone levels, faster reaction times, keeping energy high, but did you know that the hard work you are putting in at the gym can be severely impacted from lack of sleep?.

A study was performed comparing weightloss in two controlled groups, one who slept on average 7hrs 25min per night and the other group who only slept 5hrs 14 min per night. Although there were variables that could effect the outcome, overall the results were clear in stating, Although both groups lost an identical amount of weight on the scale (3kgs), The group that slept for the longer period of time lost more body fat and retained more of their muscle, than the group who slept less, they lost a lot more muscle and a lot less fat. (Not ideal!)

To sum that up, lack of sleep directly makes it harder to burn fat and increases your risk of losing lean mass, and its not just those who want to lose body fat this effects. It can also make it harder to gain muscle and can impact your recovery post workout. So if you are someone aiming for body recomposition change, get those zzzzzzzzz’s
Below are some changes we can implement to help improve the amount of sleep we are getting, so we can reap the full benefits from our workouts.

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Blue light - We constantly have screens in front our faces, phones, laptops, tvs. As well as having fluorescent and led lighting in our work places. The blue light it gives off disrupts our melatonin production that is needed to induce sleep, and can effect drowsiness and energy metabolism the following day. Aim to switch off from any screens 1-3 hours before bed, or if you are unable to do this consider purchasing blue light blocking glasses or glasses with amber coloured lenses.

Countback - When I started my career in the tv industry I was getting up at all sorts of early hours of the morning (if you can even call 3am morning!) and as much as I hated going to bed when it was still light outside, I would count back 8 hours from when I needed to get up and make myself get into bed at this time. Not everyone is able to do this with families etc but if you can, give it a go.

Caffeine - Limiting caffeine, or only having it in the morning and switching to decaf coffee or non caffeinated teas in the afternoon and evening can help keep stimulant levels low.

Room temperature - Keeping your room at the right temperature will help your sleep quality, if you toss and turn a lot or wake during the night it could be because your room is too hot, or cold and this is effecting your sleep. Summer and winter weight duvets, fans, open windows, breathable materials are all things to look at for comfortable body temperature.

Pre bed routine - A lot of people find having a pre bed routine helps their sleep, such as a warm bath before bed, going to bed and waking at the same time each day, keeping the lights low before sleep, reading a book in bed (not on a screen, but the old fashioned way!)

Supplements - Melatonin, prescribed through a doctor can be beneficial as well as magnesium and zinc have also been shown to assist with insomnia

But here’s some good news, keep lifting those weights because resistance training has been shown to have a positive effect on sleep!

So sleep well to support your exercise, and exercise to support your sleep!

Sophie x