Is Sleep Important to Fitness?

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Very much so. Many people think of

sleep as a luxury that can be cut back on to make time for other “more important” daily activities without much consequence. However, research seems to indicate otherwise. It is impossible to be in truly good health without getting adequate sleep on a regular basis. It can increase stress levels, this increase of stress can also increase your chances of heart problems. Chronic sleep loss may speed the onset or increase the severity of type–2 diabetes, high blood pressure, obesity, and memory loss. Many body organs are able to rest and recover during quiet relaxation, but the cerebral cortex of the brain that coordinates higher nervous activity is only able to recover during sleep. For the brain, the early part of sleep is the most important. The immune system is also greatly affected by sleep. With proper sleep, it can speed recovery from infections, prevent accidents, and ward off potential heart attacks.

What are the negative effects of too little sleep on sports performance?

An athlete needs more sleep then the average person which is 8-9 hours. Athletes should be looking at up to 11 hours per night. If an athlete or even a very sporty person is not getting enough sleep then there muscle don’t be able to fully recover and there body just wouldn’t have enough time to recharge for there next training session. There sporting performance will decrease, there mood and motivation will also decrease. In brief they will burn out and they wont be able to meet there full potential.

How do I get a good night sleep?

Go to bed and get up at the same time every day. Get a bare minimum of 7.5 hours each night. (For many people, up to 9 hours is optimum.) You should be able to wake up without an alarm.

Your sleeping area should not be too warm. Not more than 70 degrees F. is best.

Make the room as dark as possible. This is especially important if your work schedule requires you to sleep during the day. Use as little light as possible if you must get up to use the bathroom.

Warming up cold feet may induce more restful sleep. Wearing socks or using an old fashion hot water bottle may help if you have trouble falling asleep.

Avoid alcohol before bed. Alcohol will keep you from falling into the deeper stages of sleep where the body does most of its healing.

Have a good night ;-)!

Picture from iStockPhoto.com.

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