It is important to mention this does not apply to children and adolescents, particularly children who require as much as 13 hours a night.
:: Importance of Optimal Sleep ::
First, some theories of sleep describe sleep as a dynamic time of healing and growth for organisms. For example, during stages 3 and 4, or slow-wave sleep, growth hormone levels increase, and changes in immune function occur.
Non-REM sleep may be an anabolic state marked by physiological processes of growth and rejuvenation of the organism’s immune, nervous, muscular, and skeletal systems.
But what happens if you don’t get enough sleep?
:: Lack of Sleep ::
This is a list of potential problems associated with a lack of sleep or sleep deprivation.
irritability hernia nausea Decreased ability for the immune system to fight off sickness Weight gain increased blood pressure Aching muscles Faster aging Slowed reaction time dizziness
For all those reasons, you can see that getting enough sleep is EXTREMELY important to your goals of muscle building and fat loss. A lack of sleep can really put a lid on your progress.
Short bouts of sleep deprivation probably won’t stifle your gains but long term sleep problems can certainly curtail your progress.
While there is not single number that works for every single person, generally 4-7 hours should be enough for most people under most conditions to build muscle and burn fat.
It’s true that some people need more and some people need less.
:: Sleep Tips for Getting the Rest You Need ::
Here’s just a few tips for healthy and restful sleep.
Sleep only when sleepy – There’s no reason to go to sleep or attempt to sleep if you aren’t tired.
If you cannot fall asleep within 20 minutes, get up until you are tired and try again.
podiatric medicine