11 Reasons to Sleep More

Work. Family. Housework. Sports. Errands. Appointments. Who has time to sleep a full night? A couple cups of coffee will keep you on your toes anyway, right? The fact is sleep may be more important than you realize. If you have been having trouble losing weight, sleep deprivation could be the cause. A major reason for this is that sleep affects hormone production in the body. Our workouts are also strongly affected by sleep.

Let's start by defining sleep. Sleep is a natural state of rest that humans experience. During sleep voluntary body movements are lessened and there is a decrease in reactions to outside stimuli. The rate of catabolism in the body is decreased during sleep. Catabolism is the breakdown of cell structures. At the same time there is an increase in the rate of anabolism, which is the synthesis of cell structures. This last part means that sleep is great for muscle growth.

There's much more to it than this. Consider the following facts:

-Statistics show that people who sleep 7-8 hours a night are far less likely to be obese than those who sleep 4-5 hours a night. Sleep deprivation causes an increase in body levels of the hormone grehlin and a decrease in body levels of the hormone leptin. Grehlin increases appetite while leptin decreases appetite. So, those who sleep less are likely to have a stronger appetite and consequently eat much more.

-Sleeping less can cause poor food choices. We may feel too tired to cook a wholesome meal or lack the motivation to stick to a healthy eating plan. When we are tired it is easy to reach for quick and comforting foods, which are likely to be full of fat and sugar.

-The body needs sleep for muscle growth and repair to occur, as well as for recovery of muscles after a workout. Repair and growth occur during rest and rely on routine sleep patterns.

-Growth hormone is secreted in the greatest amounts during sleep. Growth hormone is not only beneficial for those who wish to increase their muscle mass, but for anyone concerned with their weight and body composition. Growth hormone plays a role in metabolizing protein, fats, and carbohydrates.

-A lack of sleep reduces the body's ability to process and store energy from the food we eat, including properly metabolizing carbohydrates.

-Sleep deprivation can increase blood levels of the hormone cortisol. Prolonged high levels of cortisol can lead to breakdown of muscle tissue, an increase in stored abdominal fat, weakened immune system, and can affect thyroid function.

-If you have not slept well you may be lacking in coordination. A lack of sleep can have similar affects on the body as alcohol in terms of coordination and reaction time. This could cause an increased risk of injury when working out.

-Lack of sleep over an extended period can cause increased blood glucose levels and may increase the risk of diabetes. Increased blood glucose levels can lead to overproduction of insulin, which can then cause the body to store more fat.

-Performance in sports may be hampered by inadequate sleep because of the body's inability to metabolize glucose for fuel and recover from previous workouts.

-If you are awake longer you are probably going to eat more. Burning more calories by being awake instead of asleep does not make up for the extra calories consumed in those extra hours.

While the reasons to sleep more are convincing, finding time for adequate sleep may seem like an insurmountable obstacle. Keep in mind that by sleeping more you may be able to accomplish more since you will have more energy and feel better. Your health and your ability to lose weight may be more important than that half hour of television, the ironing, or catching up on emails. So, don your favorite pajamas, turn out the lights, and give your body the rest it needs.