HOW MUCH SLEEP DO WE NEED?…

woman sleeping in her bed

HOW MUCH SLEEP DO WE NEED?

The National Sleep Foundation has these guidelines: Children aged 6-13 need 9-11 hours per night, teenagers aged 14-17 need 8-10 hours per night and adults aged 18-64 need 7-9 hours per night.

Lack of sleep is severely bad for your health, it can lead to Diabetes, Obesity, Strokes, Heart Disease, High Blood Pressure, Poor Mental Health and could also lead to a Premature Death.

When you are lacking in sleep then your cortisol levels rise, this is the stress hormone associated to fat gain. You also crave more food and usually the wrong types.

Your hunger is controlled by two hormones, ‘Ghrelin and Leptin’. Ghrelin stimulates your hunger and simultaneously decreases the number of calories your body burns. Leptin is produced in your fat cells and the less you produce of it, the more you get the feeling of having an empty stomach. If you are getting less than 6 hours sleep, then this signals to your brain that you need more food, also stimulating ghrelin while decreasing leptin levels.

So, don’t let your efforts in the gym and your nutrition get sabotaged by not getting enough quality sleep, its another part of the puzzle needed to complete the picture. Also remember that if you’re sleep deprived then you will lack in energy and drive, then your training will suffer as a result.