One of the most overlooked factors of a fitness routine is sleep. It is as important as using the right equipment or eating the right diet. Adequate sleep while training can enhance your performance whether you are training for a sporting event or just doing your daily fitness routine. An optimum amount of sleep each night is required if you want to improve your appearance. According to research, extra sleep over a couple of weeks of training can increase one’s speed, mood, alertness, and accuracy.
People in training require more sleep than they normally would, just like the way they need more calories to burn when exercising. People need more sleep because of the stress applied to the body, and it is during the sleeping hours when the body repairs the damage that it got during the fitness routine. When training, it is vital to get at least an extra hour of sleep each night. This small amount can have a big impact on one’s performance. You can do so by going to bed one hour earlier than your usual bedtime or through an afternoon nap.
Effects of Lack of Sleep
Your energy levels are down if you don’t get enough sleep each day. This will continue to build up if the body is not allowed to rest and recover. The amount of sleep is connected to the body’s ability to store glycogen, glucose from food that is stored by the body and converted to energy when needed. Lack of sleep means you have less glycogen stored in the body which also leads to less speed and stamina.
Sleep is also connected to one’s decision-making ability. Cognitive restoration happens when a person is sleeping. The human brain can only focus for a certain period of time before it suffers from mental fatigue. Not getting enough sleep will make decisions less accurate and can impact one’s performance. 
Sleep deprivation makes the levels of a stress hormone called cortisol increase. It is also during sleep when the levels of growth hormone somatropin go up. Without sleep the levels of the growth hormone are reduced and at the same time stress hormone goes up. Healing and repair will take much longer and the risks of injuries are higher. Growth hormone increases your body’s calcium retention, improves fat loss, decreases fat storage, supports the immune system, and keeps the organs functioning properly. Adequate sleep will also make the body less likely to craving for food. There are some benefits of sleep that are subject of ongoing research, such as its effects on aging.
Quality sleep is a vital part of one’s fitness routine. It is needed in order to help the body recover. The bed is an important tool to maintain one’s fitness. It is where the body’s recovery occurs, an uncomfortable bed would lead to sleepless nights as well as injuries and fatigue. These are the reasons why sleep is required in order to maintain a healthy body and help make your fitness routine more effective. Sleep, the right diet, and proper exercise are three factors that impact the condition of one’s body.
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Very Well written @ road2wisdom
I find the healthier I eat before sleep - the better quality of sleep. As far as fitness, I have to do that in the morning or I'll toss and turn throughout the night... lol
Thanks @missiotothemoon I appreciate your input :))
I honestly don't know how I survive the the ridiculous sleep schedule I have lol
I wonder the same thing some times.
When I was in my early 20's my sleep schedule was so backwards no I'm an early riser, but I don't need much sleep my body functions fine on 6-8 hours, my late father would only sleep 6 hours, they recommend 8-9 but with the way life is now a days so high paced who has time to sleep those extra two hours!
:)
The older I get if I don't get enough sleep, my body just takes it from me now!! LOL! Last night I slept 9 hours ... no interruptions!!
Hi Shane:) yes and on that note I'm going to sleep myself :) Have a good night :))
I just finished my Steemit.chat with you just now - time for breakfast no! I will send you 1 Steem later on for being one of my super-commenters this week - I've been doing it all week for others and you are also deserving!! Have a peaceful sleep and watch that wallet later on :)
Thanks but I told you in the chat I don't need the 1 steem I figured out how to sell steem dollars and buy steem on bittrex but thank you anyway. I'm a fast learner. haha plus I was going to send you the equivalent back in steem dollars Shane. Enjoy your breakfast :) Night.
Screw it! Your gettin' it later as a super-commenter tip for this week anyways! It seems every question you ask me you self answer within 3 hours anyway! LOL!
You mean 3 Minutes hahaha
Ha ha! TBH the Bittrex stuff for me was the toughest bit to learn on Steemit ... once that was solved I was home and dry! Now you can sleep in peace my 3 minute trillionaire Princess :)
self answer that's a good one. That's a Virgo for you! haha although a lot of Gemini's are like that too hmm
Sam Goku Antrazid listen to it over and over ;)
I appreciate it the jester though its not forgotten I have to tell you my plan to get ppl to sign up to steemit its amazing! TTYL
Thanks, yawn, I appreciate you pointing this out!! ;-D
I think my growing addiction to Steem it is not helping!!
Great post @road2wisdom!!
LOL @paradise-found
I think I agree with you on this one. ha :)
Always great to see others talking about the importance of sleep. It's one of the simplest (yet most powerful) ways to minimize the effects of stress on the body and mind. And yet so many people are still unaware of its importance.
You are so right @darwinruiz when I was in my early 20's I have a reverse sleep schedule. It was really sucky. Its so important for healing your mind body and soul! Nothing is better than a goodnights rest. Thanks for posting :)
Sleep Deprivation is a pervasive problem in today's society.
Your post is spot-on.
Here's a link to an article that not only backs up everything you say in your post at Mercola_dot_com it gives links to the studies where the data comes from.
But, be forewarned, late night computer use can have detrimental effects on sleep patterns.
Thanks @theblindsquirl
for the link, it was very interesting to read more in depth studies.
Great article my dear friend. It will help me a lot...I was sleeping less after joining the Steemit.I am addicted by Steemit and tried to hangout all the time till mid night and get up early morning. I sleep around 4/5 hours.Ater reading your article, I knew I was doing wrong & also the benefit of the long quality sleep. From today, I will go bed early.
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Thank you for sharing good article.
Suffering from sleep apnea my entire life, I know how true this is. I know for a fact if I could just get a good night sleep, my quality of life would be much better. When I get a poor nights sleep it is worst than getting drunk. My eyes burn, a cant think straight, it is probably one of the worst feelings in the world .
Hi, I get sleep apnea sometimes, it sucks get that jerking motion where I feel like my soul is jumping out of my body or I feel paralyzed my eyes are open and I cant move. Scary, hasn't happened to me in a while though. I know what you mean about worst feelings in the world.
I have had the jerking motions as well. But I always thought that, that was caused by the caffeine I had during the day lol. Sleep apnea is a terrible thing to suffer from and I wish you the best on your road to recovery. I wouldn't wish it on my worst enemy.
Thank you, you too
its sound like you have it a little worse than me I hope you find a way not to suffer from it. It sucks I know.
I think most people have had that scary paralyzed feeling that wakes them up occasionally, independent of being bothered with sleep apnea. As far as the jerking thing, I'm wondering if you supplement with magnesium (preferrably chelated magnesium gylcinate or another quality form). Most people (Americans especially) are very deficient in it, and it's very important to me as I'm a 5-day a week gym guy. Muscle twitching, especially at night, is a symptom that you may be low on magnesium. Taking it at night helps my sleep, and it is also very clear that I sleep best on nights after a workout that day.
Hi @jimtohelpall
I take magnesium almost everyday and the jumping out of my sleep still remains a mystery, I think its more in more brain and certain fears that cause it. When I jerk out of my sleep I don't know where I am for a few seconds its a really weird feeling, at the time it happens it feels like death. Thank goodness it doesn't happen that often!
So true, when am in class my eye leads are like 100 pound weights and my mind is in la la land it's just ciaos.
I remember that feeling, where you are so tired ,you can't even open your eyes.
It's so horrible. The negative effects of sleep deprivation on alertness and cognitive performance suggest decreases in brain activity and function, primarily in the thalamus, a structure involved in alertness and attention, and in the prefrontal cortex, a region sub-serving alertness, attention, and higher-order cognitive processes.
So true @simontycy
I couldn't have said it better myself :)
To be great in life you have to follow the best, that's why I follow you, follow me and we help each other
Aww Thanks, I am far from the best but thank you :) followed
Recent research also points to sleep as a period during which the brain clears out metabolic waste products that have accumulated while the brain is awake and active. Rather like city garbage collections take place during the night as it is faster with less other traffic.
@rycharde That was interesting information thanks for sharing, the brain is amazing that's why we need sleep to recharge it and stay sharp. Thanks for your imput :)
I can't emphasise how important it is to have an adequate sleep schedule. At the same time, I don't and the toll it takes on my wellbeing is just overbearing. I can barely think let alone keep my eyes open.
Thanks for sharing this great information.
YW, Thanks for reading it :)
Amazing post
Thanks!
Thank you at @hiimamazing
I agree 100% my motto Eat, SLEEP, PRAY and LAUGH. 8 hours sleep a night, 4 glasses of water per day, and avoid as much sugar and you can possibly stand in a day. I am 46 and looking 29, again. LOL
LAUGH! That's the big one that's overlooked!
People think it is not that much important but sleep is the basic need need of our body like air,food and water.
Very True, its overlooked by a lot of people.
Good subject, much needed, good info, well written, nice images, excellent post :) We all need reminding of this and to reflect on our habits. Following you. Please reciprocate :)
Thank you, @graviton for the nice comments, and I did follow back and up vote the last few of your posts. :)
Reciprocity. Closure. Fulfilment :) Makes the world go round.
Sleep is one of the vital activities that keeps us alive. Like breathing does.
Some people claim that sleeping 2 times a day is the best rhythm to keep us going<, I would love to try it but haven't been able because of the office life.
After I started to practice yoga and fell asleep in my shavasana some times and didn't mind lying on the floor anymore, I began sleeping on the floor and it has brought many benefits. My back feels a lot healthier these days.
Thank you very much for this post. It's high time I wake up and start sleeping for more hours. Followed you btw. Cheers!!!!!
Good read..having many problems at home the now and feeling the effects of lack of sleep even on my normally day work job never mind thinking of going to gym...in a bad rot but dealing with it and amazed by how the mind and body works
Thanks for reading and your reply @livethedream0208
Glad your dealing with your rot' in a positive way :)
If you love your body & your mind and you wanna keep them in great shape plus keep your GH levels high you need to be at bed by 12 AM - 3 AM thats the key hours where your glence make the pulse for GH release ! you can wake up at 3 AM and continue your day ... well your night ! ^^
That is helpful as a simple, at a glance informative about sleep. As a freelance writer I have been writing things like this for clients for years. Most recently, I have been writing about supplements, sleep, losing weight, wellness and geriatric health. Honesty, it didn't even occur to me to share this kind of stuff. I am happy to see it and makes me hopeful for getting started. I am posting my intro in a bit... if I can stop being distracted by posts! Good work! I am going to follow you and can't wait to read more.
This is so true! Sleep is undervalued a lot in today's society. But people rarely consider the consequences of deprivation. It really takes a toll on people. The truth is: Rest is Best for the next Test!
That's so true, my brother only sleeps 4-5 hours a night and he looks horrible, his body can only take that so many days and then he crashes and sleeps 9 hours and looks great! I can function on 6 hours of sleep while others cant! Thanks for your comment @poetrychick
Oh wow! I don't know how anyone can function on 4 hours of sleep a night! Sounds painful. A lot of people get 6 hours because they are so busy, that's definitely understandable... but doesn't that still feel like it's not enough?
You are right lately I have been very tired between home life, son, work and steemit! 6 hours sometimes feels like nothing my eyes feel heavy. Following you!
Sounds like you have your hands full! Thanks, I'm following you too! :) Try to get some shut eye... chamomile tea is very soothing.
More than you know! Doing the best I can though. Thanks, I drink hibiscus tea too!
Well, keep it up. :) I Love Hibiscus tea!!!
No wonder athletes have started to focus on sleep as part of their training.