Felipe Alvares
With the summer heat at its blazing best, snoozing tops the list of want-to-do ‘activities’. But that becomes difficult, especially if you do not have the luxury of an air conditioner. Work stress, examination shivers, shift work schedules, physiological conditions such as pregnancy and breastfeeding, and hormonal imbalances are some of the major reasons why people often complain of being sleep deprived. And sleep deprivation has been linked to a variety of health issues, weight imbalance being one of the major concerns. Researchers have demonstrated that even one night of sleep loss has a tissue-specific impact on the regulation of gene expression and metabolism in humans. This may explain how chronic sleep loss impairs metabolism and adversely affects body composition.
Epidemiological studies have shown that the risk for obesity and type two diabetes is elevated in those who suffer from chronic sleep loss or work on shifts (doctors, nurses, call center employees, hotel staff, industrial workers, etc.). Other studies have shown an association between disrupted sleep and adverse body composition, in which fat accumulation is increased at the same time as muscle mass is reduced - a combination that in itself has been associated with numerous negative health consequences. Studies have also shown that metabolic functions that are regulated by skeletal muscle and adipose tissue are adversely affected by disrupted sleep and circadian rhythms. In other words, lack of sleep increased both the body’s ability to store fat and break down muscle. Besides, when one does not have a scheduled work or sleep pattern, the likelihood of consuming an imbalanced diet and skipping workouts increases.
A normal night of sleep is considered between six and eight (uninterrupted) hours of sleep.
And when it comes to health and wellness, the importance of sleep cannot be overstated. A gym member can meet every physical activity and dietary guideline suggested by the trainer, but if they are not getting enough sleep on a regular basis, it is unlikely that they will be able to sustain their health and wellness goals. A lack of sleep can have a negative effect on body fat, skeletal muscle and blood glucose levels. And therefore, it is extremely important that, as an exercise specialist, you also encourage your client to make sleep a priority by aiming for at least seven hours of sleep per night. Eliminating screen usage an hour before bed time, sticking to a pre-determined sleep time, tuning off from the day gone by, and preventing oneself from the day-to-come are vital to ensuring a good night’s sleep. Rest and recovery is essential for a healthy weight!
The writer has over two decades of
experience in the fitness industry and is a
partner at The Fitness Bar
