{"id":6800,"date":"2022-05-26T12:48:48","date_gmt":"2022-05-26T18:48:48","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=6800"},"modified":"2026-01-27T15:42:51","modified_gmt":"2026-01-27T22:42:51","slug":"sleep-and-better-performance","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2022\/05\/26\/sleep-and-better-performance\/","title":{"rendered":"Sleep and Better Performance"},"content":{"rendered":"<p>Sleep just might be the missing piece for better performance not just with your fitness program but in other aspects of your life.<\/p>\n<p>Want to know a great way to catch an awesome buzz?\u00a0<i>Sleep.<\/i><\/p>\n<p><i><\/i>Think about it: Sleep is free safe, and even a little trippy. And after seven or eight hours of it, you feel amazing.<\/p>\n<p>According to\u00a0<a href=\"https:\/\/www.sleephealth.org\/sleep-health\/the-state-of-sleephealth-in-america\/\" target=\"_blank\" rel=\"noopener\">sleephealth.org,<\/a>\u00a0sleep deprivation is a \u201cnational epidemic,\u201d affecting 25% of adults. You might well be one of them.<\/p>\n<p>Never considered the fitness-building effects of regular visits to the Land of Nod?<\/p>\n<p>Here\u2019s how sleep helps you build muscle, torch fat, and stay healthy \u2014 along with a few smart ways to get more of it into your life.<\/p>\n<p>&nbsp;<\/p>\n<figure id=\"attachment_6801\" aria-describedby=\"caption-attachment-6801\" style=\"width: 600px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-6801\" src=\"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2022\/04\/Exercise-and-Sleep.600.jpg\" alt=\"Sleep and Better Performance\" width=\"600\" height=\"400\" srcset=\"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2022\/04\/Exercise-and-Sleep.600.jpg 600w, https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2022\/04\/Exercise-and-Sleep.600-300x200.jpg 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><figcaption id=\"caption-attachment-6801\" class=\"wp-caption-text\">woman sleep in eye patch in grey bed. copy space<\/figcaption><\/figure>\n<h2>Why Sleep?<\/h2>\n<p>Some hard-chargers pride themselves on how little sleep they get, believing that they can make it through a busy day on coffee and power naps.<\/p>\n<p>Big mistake.<\/p>\n<h3><strong>Lack of sleep might be bad for you<\/strong><\/h3>\n<p>No matter what the gurus say, you can\u2019t \u201chack\u201d sleep.<\/p>\n<p>Failing to get the requisite 7-8 hours is associated with all kinds of metabolic, cardiovascular, and psychological problems,\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3767932\/\" target=\"_blank\" rel=\"noopener\">including<\/a>:<\/p>\n<ul>\n<li>Insulin resistance: The inability of your cells to respond to the hormone insulin and therefore inhibit the uptake and utilization of blood sugar for energy.<\/li>\n<li>Appetite dysregulation: An abnormality in the metabolic, physiological, or psychological processes that can lead to hunger pangs, cravings for sweets, inability to focus and concentrate, lousy judgment, and poor impulse control.<\/li>\n<\/ul>\n<h3><strong>Lack of sleep hurts you at work<\/strong><\/h3>\n<p>A 2017\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5627640\/\" target=\"_blank\" rel=\"noopener\">study<\/a>\u00a0estimated the economic cost of sleep deprivation \u2014 in lost work, reduced productivity, and workplace accidents \u2014 at between $280 and $411 billion in the U.S. alone.<\/p>\n<p>That\u2019s a hefty bill for a few nights of burning the midnight oil.<\/p>\n<h3><strong>Lack of sleep hinders your fitness goals<\/strong><\/h3>\n<p>Poor sleep inhibits fitness gains by interfering with the secretion of\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4254093\/\" target=\"_blank\" rel=\"noopener\">HGH<\/a>\u00a0(human growth hormone),\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4445839\/\">testosterone production<\/a>, and\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3896837\/\">protein synthesis<\/a>, which aid in muscle and tissue repair, fat and sugar metabolism, and body composition.<\/p>\n<p>People who sleep poorly are also\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6122651\/\" target=\"_blank\" rel=\"noopener\">more likely<\/a>\u00a0to experience anxiety, anger, fatigue, and lack of vigor than those who don\u2019t; they also get\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5449130\/\" target=\"_blank\" rel=\"noopener\">sick<\/a>\u00a0more often.<\/p>\n<p>In short, regular, nourishing sleep is essential to some of the most\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2656292\/\" target=\"_blank\" rel=\"noopener\">essential<\/a>\u00a0components of fitness:<\/p>\n<ul>\n<li>building muscle<\/li>\n<li>burning fat<\/li>\n<li>learning new skills<\/li>\n<\/ul>\n<p>So even if you scarf vitamins, live on superfoods, or down coffee laced with mammoth bile, you won\u2019t grow muscle, maintain productivity, or stay healthy without 7-8 hours of z\u2019s each night. It\u2019s a fact of life.<\/p>\n<h2>Tips for the Z-Deprived<\/h2>\n<p>One of the more unhelpful pieces of fitness advice you can get is \u201csleep more.\u201d<\/p>\n<p>When you\u2019re stressed, your mind races at night, making drifting off harder. So here are some strategies to make it easier.<\/p>\n<h3>1. Get outside early<\/h3>\n<p>Over hundreds of thousands of years, humans evolved to sleep when it\u2019s dark and move around when it\u2019s light.<\/p>\n<p>That hasn\u2019t changed in the blink-of-an-evolutionary-eye that\u2019s elapsed since the invention of indoor lighting.<\/p>\n<p>So when we expose our eyes to artificial light, especially after sundown, our internal clocks become confused, throwing off the wake-sleep cycle that\u2019s been with us since our hunting-and-gathering days.<\/p>\n<p>One easy solution: take an early morning walk.<\/p>\n<p>Exposing your eyeballs to those natural rays sends your brain a \u201ctime to get up\u201d signal and presses the \u201cstart\u201d button on your internal clock.<\/p>\n<p>Later in the day, when it\u2019s time to wind down, your brain will start to send you signals that it\u2019s time to hit the sheets.<\/p>\n<p>No need for a long walk, though you can certainly combine your morning light-exposure with an outdoor workout if you\u2019re so inclined.<\/p>\n<p>Ten to 20 minutes should do it, and even five minutes can help.<\/p>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2021\/01\/Exercise-and-Sleep.blue-light.600.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-134456 aligncenter\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2021\/01\/Exercise-and-Sleep.blue-light.600.jpg\" alt=\"Woman looking at phone in bed\" width=\"600\" height=\"400\" \/><\/a><\/p>\n<h3>2. Cut down on blue light<\/h3>\n<p>In an ideal world, no one would look at a screen device past about 6pm.<\/p>\n<p>The constant scrolling, the endless news feeds, the texts and emails from bosses and co-workers can all jack your stress hormones through the roof.<\/p>\n<p>Compounding the problem is the fact that screens emit blue light, a wavelength that signals your brain that it\u2019s time to get up and at \u2019em right when you\u2019re trying to wind down.<\/p>\n<p>We know you\u2019re unlikely to curb nighttime Netflixing. So when you\u2019re taking in video entertainment in the evening, use a blue light filter.<\/p>\n<p>Most laptops and phones have a setting for this (check your System Preferences for a \u201cNight Shift\u201d feature).<\/p>\n<p>Failing that, pick up a pair of blue-light glasses, which have been\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30311830\/\">shown<\/a>\u00a0to increase the secretion of sleep-inducing melatonin by nearly 60%.<\/p>\n<h3>3. Prioritize<\/h3>\n<p>If it never feels like there are enough hours in the day, limit your use of time-wasting electronics during the day (those pesky things again\u2014notice a pattern here?).<\/p>\n<p>\u201cWhether it\u2019s your cellphone going off every five minutes, or scrolling through Instagram and TikTok, or keeping a TV on in the background, or getting dinged with emails, electronics are a major time-sucker,\u201d says Amanda Lopez, CPT and technical fitness advisor for Beachbody.<\/p>\n<p>\u201cThe biggest tip to being productive and getting enough sleep is to turn off electronics,\u201d she says.<\/p>\n<p>Stick to a strict daily limit, or reduce your access to certain hours during the day.<\/p>\n<p>Your productivity will jump, allowing you to finish the day\u2019s tasks more efficiently \u2014 and get more shut-eye as a result.<\/p>\n<h3>3. Make a sleep cave<\/h3>\n<p>The room where you sleep should be cool, quiet, and pitch-black. Even slivers of light bleeding in through parted curtains can disrupt sleep.<\/p>\n<p>Can\u2019t spring for blackout blinds just yet? A sleep mask can work just as well.<\/p>\n<h3>4. Nail your nighttime ritual<\/h3>\n<p>Everyone talks about their morning routine (Up at 6! Gym by 6:30! Smoothie at 8!). But it\u2019s what you do the night before that sets it all up.<\/p>\n<p>If your nighttime routine is poor, there\u2019s no way you\u2019ll own the morning.<\/p>\n<p>Nighttime should be all about disconnecting from the worries of the day and winding down. Some good strategies:<\/p>\n<ul>\n<li>If you\u2019re the stressed-out type, write down your to-do list for the following day in the early evening, before you unplug<\/li>\n<li>Practice some deep breathing exercises<\/li>\n<li>Do some foam rolling or light stretching<\/li>\n<li>Meditate<\/li>\n<\/ul>\n<p>You\u2019ll manage your cortisol and tip your nervous system towards the restful parasympathetic state, laying the groundwork for a deep and blissful night of Zs.<\/p>\n<p>Need help on that front?<\/p>\n<p>Beachbody\u2019s\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/9-week-control-freak?referringrepid=1393\">9 Week Control Freak<\/a>\u00a0program includes 5-10 minutes of controlled stretching for every workout day.<\/p>\n<p>You\u2019ll perform these stretches just before bed to ease muscle tension and enhance your body\u2019s natural repair and recovery processes to optimize your results \u2014 so you\u2019re ready to perform at your best in your next workout.<\/p>\n<div style=\"margin-top: 0px; margin-bottom: 0px;\" class=\"sharethis-inline-share-buttons\" ><\/div>","protected":false},"excerpt":{"rendered":"<p>Sleep just might be the missing piece for better performance not just with your fitness program but in other aspects of your life. Want to know a great way to catch an awesome buzz?\u00a0Sleep. Think about it: Sleep is free safe, and even a little trippy. And after seven or eight hours of it, you [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[916,918,2258],"tags":[671,675,2020,672],"class_list":{"0":"post-6800","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-find-workout-program","7":"category-healthy-living-and-eating","8":"category-sleep-and-recovery","9":"tag-benefits-of-sleep","10":"tag-sleep","11":"tag-sleep-and-performance","12":"tag-sleep-benefits","13":"czr-hentry"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Sleep and Better Performance - Fitness, Health &amp; Longevity With Coach Rich Dafter<\/title>\n<meta name=\"description\" content=\"Sleep just might be the missing piece for better performance not just with your fitness program but in other aspects of your life.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/howtobefit.com\/coach-blog\/2022\/05\/26\/sleep-and-better-performance\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sleep and Better Performance - Fitness, Health &amp; 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