|
|
by JohnSpencerEllis
on May 06, 2008 - 4:12 p.m.
|
|
Get Lean While You’re Asleep
Hi everyone. I want to tell you about the importance of sleep as it pertains to fitness, weight loss and overall wellness.
Without quality sleep in the correct duration, you cannot completely recover from your exercise session and prepare for the next one. Without proper sleep, you also cannot attain optimal body fat levels. And lack of sleep also inhibits lean muscle. You want this to increase your metabolism.
So, how does all of this work? First, we need to create the proper environment for quality sleep. As you prepare for sleep, decrease the number of bright lights in your home. Create a ritual such as a bath, soft music, reading, meditation or gentle yoga. Allow your mind to clear and escape from the day’s events. Once you get into your bedroom, make the room as dark as possible. If needed, use light blocking curtains. The pineal gland, located at the base of your brain, detects darkness via the lenses of your eyes. When total darkness occurs, it allows for the cascade of hormonal and enzymes to carry out functions such as tissue repair and body fat optimization.
Remove excess electronics from your bedroom and move your cell phone and alarm clock away from your head. Recent studies show that low level electrical fields from these devices can inhibit melatonin production. This in return, inhibits deep sleep and quality dreaming. The temperature in your room should be about 67 – 68 degrees Fahrenheit. This allows for the appropriate core temperature decline associated with sleep and your body’s 24 hour clock.
Throughout the day, about every 45 minutes, your body releases growth hormone (GH) from the pituitary gland in the center of your brain. However, during deep sleep (REM), your body releases far more GH. When you do not prepare properly and attain adequate REM sleep, you don’t get proper GH levels. HG is responsible for regulating body fat levels and maintaining lean muscle.
Lack of quality sleep creates stress in the body. One of your body’s reactions to stress is to produce a hormone called cortisol. Cortisol is produced by the adrenal cortex (in the adrenal gland). This hormonal release shows up in the form up fat tissue around your mid-section. Going back many generations, our body developed this response to give us needed energy in the form of fat to help us through a stressful situation.
And now a quick note on napping and it’s affects on fitness and overall wellness.
Napping is a joy! However, it must be done with some thought behind it. Naps should be short in duration – about 20 – 30 minutes. It’s important to keep them short because napping too long disrupts your normal 24-hour body cycles (circadian rhythms). Your naps should be earlier in the day (between 12 – 1pm if possible) and ritualistic in nature. If you are napping following an intense training session, there is also a ritual to follow. First, shower to regulate body temperature. Then eat a small meal (proteins and carbs) to regulate blood sugar levels. If needed, use an alarm clock so you don’t sleep too long and disrupt the upcoming night’s sleep.
Well, there you have it. The techniques needed to ensure you stay fit, sleep well and get the lean, healthy body you deserve.
I will be speaking on this very topic at THE BIG SLEEP SHOW in Chicago on May 10, 2008. We will have the video of the presentation available online for all of you who cannot attend. Details are found at www.thebigsleepshow.com.
|
|
|
|
|
sign in or register to post comments |
report abuse
|
|
