How Sleep Stops FAT LOSS.

Sleep is one of the most important things we can do to perform at an optimal level.

Yet during our military career, we are faced with sleep deprivation and disturbances on regular occurrences, without being educated on the repercussions.

Keep reading if you want to find out more about why sleep can hinder your fat loss efforts, I will also be sharing some tips to help you "get your head down" for longer.

The Role Of Sleep, Introducing Your Circadian Rhythm

Circadian Rhythm is the term used for our internal body clock and your sleep-wake cycle. It regulates hormones, repairs both body and mind. Your body works of a 24hr clock in a diurnal (Sleep and Wake) rhythm

The environment plays a integral role in your circadian rhythm in response to light and darkness. In the morning, your body goes through what is known as The Cortisol Awakening Response (CAR). This gets the body moving, you maybe familiar with cortisol in the stress response or flight or fight.

Melatonin is our main sleep hormone and it is directly inverse to cortisol, think of these pairings as your "Ying and Yang". When cortisol is high, melatonin production is hindered. That's why if you have ever been stressed before trying to go to sleep, you either don't sleep or the quality of your sleep is diminished.

So How Can A Bad Nights Sleep Stop Me From Losing Fat?

To be clear, one or two bad nights sleep isn't going to be the end of the world. But if you are continually getting bad sleep there are a huge implications.

Cortisol Chronically elevated

Remember when I said cortisol is needed for our wakening response, well too much of a good thing is definitely a bad thing. Lack of sleep is a stress on the body as is intense exercise and being in a calorie deficit (needed for fat loss). If you add that to lot of perceived stress (work, kids, life) you have a recipe for disaster.

Cortisol when chronically elevated can hinder enzymatic functions in the body which are critical for optimal thyroid and sex hormone production. If thyroid function is comprised, say good bye to fat loss. If sex hormone production is compromised, say good bye to being able to build lean muscle and sexual performance.

Bad Choices

We have all been there, when we are hanging out. We can't be bothered to walk so we either drive or do nothing! This is going to have an impact on your energy out put, especially your Non- Exercise Activity Thermogenesis. So your calorie deficit wont be a calorie deficit.

When you are tired you are more likely to make poor choices with your food. You have a plethora of fast food options waiting for you at the touch of a finger. Fast food or even "healthy" processed food is highly palatable and less filling. So you with end up eating more to be satisfied

Reduced Performance

We don't perform optimally when we are tired. If we do make it to the gym, we are less likely to push out that extra rep, add the extra weight or run that extra mile. Remember, your body requires progressive overload to get better, if you are sleep poorly, this is going to be diminished over time.

How To Get Better Sleep

Getting more sleep and better sleep is a habit. As humans we have huge FOMO. Coupled with working form home, poor routine and an endless supply of Netflix, it's no wonder people struggle.

Set Your Environment

Your bedroom is made for two purposes, sexy time and sleep. Having the TV on just before you go to bed is a bad idea. All though you might get straight off to sleep, the quality of sleep will be poor, as things like blue light can effect the ability to move from the different stages of sleep. You also want to be in a dark room, (cortisol likes light/meletonin likes dark) and try and keep it cool!

Routine

We love routine in the military and we should take the discipline of routine out into the real world. Set a bed time and incorporate a "shut down period", no technology and no WORK EMAILS, as this can be a huge stress, that you can't deal with until the morning. Try reading a book 30-45 mins before bed or engage in meditation or journaling.

Avoid Big Meals

Eating big meals can hinder some peoples sleep. Having a huge carbohydrate rich meal will cause a big release of insulin , that coupled with your body digesting the large meal won't help either. Instead go for a high protein snack option like a protein shake and some nuts.

The Big Takeaway

Exercise and diet are only a small fraction of what it takes to achieve ultimate fat loss! Our habits including sleep, digestion and stress are more integral than people realize.

Sleep is the one thing we can do that helps us recharge. So look after your body like it's your phone and keep it energized, you'd be surprised how it helps

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