Sleep and why most of us need more of it!

sleep-deprivation

Today’s blog post is about sleep – one of the most underrated things we can adjust to hinder or help our fitness goals and fat loss.

SLEEP 101 – the Bad. 

Let’s be realistic – how we eat and how we exercise are probably the two biggest contributors to how we look and how we measure, physically. I won’t argue that. There are also many factors outside of these two things that also contribute. I’d like to discuss one of the biggest ones: sleep! (Hint: It’s probably the most overlooked reason).

It’s not always how much we sleep, but it’s a combination of both quality and quantity that can equate to proper hormonal responses, fat loss, and all of the other great benefits of proper sleep that we can achieve.

Let’s touch base on Cortisol first. It’s such an evil word, I feel bad even typing it! Cortisol is a hormone in our body that breaks down tissues. In stressful times (including dieting), the body’s cortisol levels can be higher as the body is preparing for fight or flight status. This can cause the body to store fat as a response!

There’s a cool study in the Laboratory of Physiology in Belgium that showed daytime cortisol levels were higher in those that short themselves of sleep.

Another negative to lack of sleep is glucose control.  Let’s face it, when we can’t sleep, we get hungry and no one ever says “I can’t sleep, let’s go chow on some broccoli.” It just doesn’t happen! Usually CARBS are the culprit of these cravings. There’s a great study done in Chicago (my home!) that showed sleep deprivation can lead to increased hunger and appetite!

In all likelihood, our sneaky little bodies sense fatigue and think it’s a low energy supply, queuing internal drives to chow down on some carbs.

And my last rant here – if we don’t sleep enough, our workouts SUCK. I can quote research on this all day, but I think most of us can confirm that knowingly already.

An interesting tidbit. 

Here’s a quick fact I learned on sleep and car accidents:

A study was done on car accidents the week following daylight savings time in the Spring and Fall.

In the Spring when we lost an hour, car accidents were up 10% approximately for up to two days after the time change. 

In the Fall, when we gained an hour of sleep, car accident rates were reduced by 8-10% in the 2 days following. Personally, I think more accidents occur in the fall anyways, so this research is VERY telling.

Pretty interesting, huh?

2 Strategies for better quality of sleep. 

I am going to share a few strategies I’ve learned from books, lectures, etc. i’ve researched over the years that have made a huge impact on quality of sleep for my clients.

1. Make it a priority!

Make sure you get 7.5 hours per day. Carve it out in your calendar if you must. Here’s a cool idea: Find 10 minutes per day and add it into your sleep time. This could mean:

  • Sleeping later in the morning
  • not finishing that netflix rerun at night
  • taking a powernap

Why? Remember that tidbit about the car accidents? Now you’ve just added an extra hour per week to your sleep. That can really have a positive effect on how you sleep.

2. Protect your fort of sleeping. 

Design your own fort of sleeping. Get rid of your i-this and i-that. Research says you’ll fall asleep faster. 

Let’s start here. Try these two strategies and over a 4-6 week period jot some notes down on energy levels, weight, and overall mood. I’m willing to bet you’ll feel much better if you look these things over.

-Darin Hulslander, CSCS, Precision Nutrition Level 1/2

http://www.thisisperformance.com – first week of online training free.

For all your performance, mobility, and nutrition needs.

Sources:

  1. Copinschi, G. (2005). Metabolic and endocrine effects of sleep deprivation. Essent Psychopharmacol. 6(6):341-7.
  2. Murphy, HM., & Wideman, CH. (2009). Constant light induced alterations in melatonin levels, food intake, feed efficiency, visceral adiposity, and circadian rhythms in rats. Oct;12(5):233-40.
  3. Leproult, R., & Van Cauter, E. (2010). Role of Sleep and Sleep Loss In Hormonal Release and Metabolism. Endocrine Development. 17:11-21.
  4. Coren, Stanley. Sleep Thieves: An Eye-opening Exploration into the Science and Mysteries of Sleep. New York, NY: Free, 1996. Print.
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Why Punishments Never Work!

punishment-meme

After some serious discussion with multiple people this week, I wanted to create a post  on the whole “punishment scenario” in fitness. I saw a trainer yesterday making his client row 100m for every gram of sugar his client ate. It just didn’t make sense so I immediately gathered some reading and consulted some people and wanted to share my findings.

My goal as a trainer is to get people to their goals and to allow them to move faster, better, and as efficiently as possible versus on their own, if on their own at all.

If you remember anything from your elementary science days, it’s that we use rats, dogs, etc. both for rewards and punishments. They ‘avoid’ the punishment by doing the assigned task. Except there’s one thing wrong with that in regards to us:

WE ARENT DOGS OR RATS!!

What does the research say?

Research says this about rewards and punishments:

  • Only works for short periods of time
  • Is primarily effective for children and animals
  • it’s best used for basic motor skills (fall of riding a bike, get hurt)

But I’m referencing this post into more daily adult tasks, beyond exercise. Exercise and nutrition are simply my specialties.

I read a research study about a crossfit box motivating clients to eat better by punishing them with burpees for every bad calorie they ate at the end of the month. Guess what? A lot of people were doing burpees.

Let’s think about why this is?

No one cared. The end justified the means. They simply shrugged their shoulders and did some burpees at the end of the month. 

This accomplishes 3 major negative things:

  • Exercise is a form of punishment
  • You can buy your way out of a bad diet or habit
  • Eating healthy has more strict rules than 3rd grade math.

Is that what you want a client to think? NO WAY!

Here’s a fact: Rewards illicit the same part of our brain as chemical drugs used for highs. 

Also, pain avoidance activates the brain’s fear center. 

That’s why so often we freeze up when we are scared or frightened.

So how do we avoid this?

For one, you must build a solid relationship. I always pride on knowing my clients like my best friends. There’s no need to punish someone in that regard. They trust and depend on you, and do not want to let you down. No need for a punishment when you have this superpower of relationship control.

Recognize growth rather than reward: Celebrate a great accomplishment. This allows for reinforcement versus a reward or punishment. Clients will benefit more long term from this.

Here’s an example:

“Congrats on finishing your first 5k in under 30 minutes! I will pay your entry fee into your next 5k so we can zoom even faster into it!”

-This gets the client pumped for the next one, versus:

“if you finish this 5k in under 30 minutes, I will pay your next fee”

-This allows the client to simply say ‘meh, if I don’t, oh well’. This is NOT the type of reaction we seek.

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