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The following article was published in our article directory on May 13, 2013.
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Sleep: An Important Part of Your Fitness Program

Article Category: Wellness, Fitness and Diet

Author Name: Yaakov Bar Am

Let me rephrase that, you must plan for sleep as part of your fitness/weight loss program. Let's explore the importance of sleep for your overall health and your fitness.

How Much Sleep do you Need?
According to Sleepfoundation.org the first thing experts will tell you about sleep is that there is no "magic number" for the number of hours of sleep you need. Not only do different age groups need different amounts of sleep, but sleep needs are also individual. You may be at your absolute best sleeping seven hours a night, while someone else may clearly need nine hours to have a happy, productive life.

Another reason there is no "magic number" for the amount of you sleep you need, results from two different factors: a person's basal sleep need-- which is the amount of sleep our bodies need on a regular basis for optimal performance-- and sleep debt, the accumulated sleep that is lost to poor sleep habits, illness, poor sleeping environment, and other environmental factors. Two studies suggest that healthy adults have a basal sleep need of seven to eight hours every night, but where things get complicated is the interaction between the basal need and sleep debt. The good news is that some research suggests that the accumulated sleep debt can be worked down or "paid off.".

How Sleep Affects Your Fitness.
The best training plans will not work if sleep and nutrition are neglected. Without adequate sleep (seven to eight hours a night), there is not enough rest for muscle cell growth and repair. In fact, when you sleep, growth hormone is produced and protein synthesis in the muscles occurs provided you have enough protein in your diet.

The lack of sleep can also affect your mood and increase hormonal stress levels which will have a negative impact on performance. One night of missed sleep is not going to have many negative effects on your performance, but several days in a row or a few weeks of interrupted sleep can lead to symptoms that look like you have been over-training.

Here are some suggestions that can help you get a good night's sleep and help you achieve some of the many benefits sleep produce:.

Don't Oversleep: You can not catch up on lost sleep. Over sleeping (10+ hours) can change the body's patterns and make it more difficult to fall asleep the following night.
Exercise or Physical Hard Work: Those who work hard during the day or exercise will have an easier time falling asleep compared to those who don't.
Sleeping Area Should be Calm: Calming music, cool climate with a humming fan or de-humidifier (seasonal) to drown out exterior noises will make the place you sleep more conducive to quality sleep.
Avoid Active Evenings: Try not to exercise 2-3 hours prior to sleep if possible. Relaxing a few hours before bed time works well for naturally preparing the body for quality sleep, and don't watch TV in bed.

Sleep and Weight Loss.
Losing weight while you sleep might sound like an infomercial for dieters and calorie counters who struggle with their weight. But research studies published in the "Annals of Internal Medicine" and the "Journal of Clinical Endocrinology and Metabolism" indicate that the amount of sleep you get affects your appetite-- and, consequently, your weight.

For many people, getting enough good sleep poses as much of a challenge as finding the time to exercise. Part of the problem is that people just aren't getting as much sleep as they used too and the difference is showing up in their waistlines. As of 2010, two-thirds of Americans are overweight and half of them obese.

Which regulates your appetite when you get a good night's sleep (about 8 hours) your body produces the hormone called leptin. With enough leptin, you will feel satisfied and full after a meal. Adequate rest also regulates the hormone ghrelin, which increases appetite. Skimping on sleep time reverses these positive effects, and with less leptin and more ghrelin, so you feel less satisfied after eating and eat more food more often.

Importance of Sleep for Fitness Results.
Sleep, nutrition and exercise all play critical roles in your health today and for the future. Because it strengthens your body and can help reduce your risk for chronic diseases, exercise is equally important. What you eat, how you sleep and the amount of exercise you get influences your growth and development.

Exercise enables you to build strength and maintain good health. It is important for increasing energy and metabolism, building endurance, strengthening bones, improving flexibility and controlling your weight. Exercise and physical activity can also improve your mood and relieve stress by increasing self-confidence and boosting endorphins, which makes you feel good. It creates a cycle, with proper sleep, your body repairs and grows, and the sleep prepares you for more exercise.

Exercise Helps you Sleep!
The physical group exercised four times a week for 16 weeks. Participants worked at 75 percent of their maximum heart rate on at least two activities such as walking, running or using a stationary bicycle on a treadmill.

Both groups were given information about good sleep habits (going to bed the same time every night, not staying in bed too long, if you can't fall asleep, etc.) and how to create an appropriate sleep environment (a cool, dark and quiet room).

The physically active group self-reported an improved sleep quality. They also reported fewer symptoms of depression, more vitality and less daytime sleepiness.

Conclusion: Sleep and Fitness Work Well Together.
As you can see, sleep plays a vital role in performing at your best and for helping you lose weight. According to one Harvard study the proper amount of sleep has other benefits too, such as:.

Learning and memory: Sleep helps the brain commit new information to memory through a process called memory consolidation. In studies, people who 'd slept after learning a task did better on tests later.
Safety: Sleep debt contributes to a greater tendency to fall asleep during the daytime. These lapses may cause falls and mistakes such as medical errors, air traffic mishaps, and road accidents.
Mood: Sleep loss may result in irritability, impatience, inability to concentrate, and moodiness. Too little sleep can also leave you too tired to do the things you like to do.
Cardiovascular health: Serious sleep disorders have been linked to hypertension, increased stress hormone levels, and irregular heartbeat.
Disease Prevention: Sleep deprivation alters immune function, including the activity of the body's killer cells. Keeping up with sleep may also help fight cancer.
Don't neglect your sleep. Having a fitness program helps you sleep and sleep helps your overall fitness! You schedule your workouts, so why not plan out a regular bedtime too and reap the benefits that sleep provides?

yaakov ... Yaakov Bar Am-- Team Bar Am.

Keywords: Sleep, fitness, weight loss, diet, rest, Team Bar Am, exercise

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