What Part Of Sleep Is The Most Important – Today’s world is busy. Technology has connected us more than ever, but, unfortunately, that means that our responsibility owes us even more than ever. Unfortunately, one lost in the modern life of the 21st century is enough sleep.

It’s recommended that adults get 7-8 hours of sleep each night (which many people probably say “HA!”), and according to research, about 1 in 3 adults get less than that. six hours. Young people have the worst things to talk about. Their bodies need 9-10 hours of sleep each night, but with the increasing arms race that has become the college admissions process, only 31% of students report getting at least 8 hours each night. , let alone the recommended 9-10.

What Part Of Sleep Is The Most Important

Unfortunately, in today’s world the idea of ​​getting a full night’s sleep seems to fall somewhere between an unattainable luxury and a biological handicap that gets in the way of getting things done.

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But if you’re taking care of your health and working to change your body composition, meeting your body’s need for sleep can seriously limit your progress.

Changing your body shape isn’t one goal: it’s two. Increasing your Lean Body Mass (by increasing your skeletal muscle) and decreasing your Body Fat are both positive changes in body composition, and both are affected by sleep.

No matter what goal you’re working towards, to improve your fitness, getting enough good sleep isn’t just recommended – it’s required. Here’s why.

Sleep is not just “sleep”. Sleep researchers divide sleep into two categories: REM sleep (when dreams occur) and NREM sleep (non-REM sleep).

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Stage 1 is only 5-10 percent of your sleep and is called “light sleep.” In this stage, you are conscious and you are between waking and sleeping. Your brain waves begin to grow from “alpha” to “theta” waves.

Stage 2 is the majority of your sleep and comprises 55% of your sleep cycle. At this stage you are fully asleep and your brain waves slow down even more.

Stage 3 is the deepest state of sleep you go into during rest and is marked by very long brain waves and reduced brain activity. That’s why it’s called “short sleep,” or SWS. Light sleep makes up 15-25% of your sleep but, as you will learn later, it is the most important state of sleep for your body’s structure because most of the restorative benefits of sleep occur in this state.

REM, or Rapid Eye Movement, is the state of sleep in which dreams occur. It is a stage of sleep that is different from the other three in that the brain is more active than the other stages of sleep, but the body gets complete sleep.

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You go through these stages of sleep every 90 minutes in the 1 -> 2 -> 3 -> 2 -> REM sequence. If you sleep for 7-8 hours every night, you should be experiencing 4-5 cycles.

Going through a full sleep cycle ensures that you will pass through Stage 3 sleep, which has a significant impact on your body’s structure.

Sleep directly affects the hormones in your body that contribute to muscle growth and muscle loss. A recent paper published in the Journal of Medicine grouped these chemicals into two groups: anabolic hormones (hormones that promote muscle growth) and catabolic hormones (hormones that can contribute to muscle loss). Sleep has a profound effect on both of these groups of hormones.

If you are trying to increase muscle mass, one of the most important naturally occurring anabolic hormones available to you is Growth Hormone (GH). Growth hormone, as its name suggests, is a hormone that directly contributes to muscle growth. And, as it turns out, GH release is closely related to sleep.

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Remember the stages of sleep, and how important Stage 3/SWS should be? Research published in the Journal of Pediatrics shows that 70% of GH is secreted during stage 3 sleep, and the total amount of GH released in your body is directly related to how much stage 3 sleep you get.

Also, remember that in every 90 minutes of sleep, stage 3 happens only once. In order to get through 5 full periods of sleep (plus 5 periods of SWS), you need to sleep for about 7 ½ hours. Any less than that, and you risk not going into a full sleep cycle, missing SWS and having less GH release.

Additionally, a second hormone, testosterone, also affects sleep and sleep loss. Testosterone is associated with muscle growth and although men naturally produce more testosterone than women, both genders increase their testosterone production when they exercise. This increase in testosterone is needed to encourage muscle growth.

Just like with Growth Hormone, testosterone signaling is linked with SWS. A recent study (2015) found that sleeping 5 hours or less resulted in a decrease in testosterone in healthy men of 10-15%.

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In short, lack of sleep can potentially reduce hormones that contribute to muscle growth, preventing these changes in body composition. Furthermore, the muscles can be affected not only by a decrease in the hormones that produce muscles, but increases in those that do the opposite.

Sleep, and lack of sleep, also have a significant effect on the second group of hormones, the catabolic hormones, and especially the hormone cortisol.

Cortisol is a hormone that is released in response to stress. It is designed to break down tissue – including muscle tissue – in order to give the body the energy it needs to deal with any stressful situation your body has to deal with.

As it turns out, sleep can have an effect on cortisol levels as well, but if your goal is to increase muscle mass, it’s not a good idea.

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Research has shown that during both sleep restriction and total sleep deprivation, cortisol levels are increased the following evening by 37-45%, possibly “enhancing metabolic and cognitive development as a result of glucocorticoid excess.”

In plain terms, because cortisol has a catabolic (muscle-reducing) effect,  high cortisol levels due to lack of sleep can threaten your muscle growth. Once you add in the decreased levels of GH and testosterone produced by lack of sleep, the overall effect of not getting enough sleep can hinder your efforts to gain muscle and increase your Body Mass.

The second aspect to the change in body composition – losing fat – is also closely related to sleep.

Losing fat requires the body to be in a caloric deficit, which means using up more energy than your body takes in. This can be accomplished by restricting calories through diet and/or increasing the number of calories consumed though exercise, and most people usually use some combination. two.

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This is sometimes referred to as “calories in/calories out.” Although there are many different factors that can affect your ability to keep track of calories in and out, in reality, the basic principle of being in a caloric deficit is sound science and has been shown to work and effectiveness in weight loss statistics. often.

The one that puts us back to sleep. Lack of sleep can sabotage your fat loss goals by hijacking both the “calories in” AND “calories out” sides of the scale. Here’s how:

Severe sleep deprivation throws off your body’s hormonal balance. This includes hormones that regulate your appetite: ghrelin, which is associated with hunger, and leptin, which is associated with satiety. Ghrelin levels are known to increase right before a meal, making you eat.

Lack of sleep can seriously disrupt your body’s ghrelin/leptin balance, causing an increase in ghrelin and a decrease in leptin levels. Essentially, the less sleep you get, the more you mess with the hormones that regulate your hunger levels.

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It is already very difficult to restrict your caloric intake when you are trying to lose fat. Think how difficult it would be if you tricked your body into sleeping and had your body tell your brain that it was more hungry than normal. Can you resist your body’s hormonal demands when you are a) probably tired from lack of sleep b) probably tired from being in a caloric deficit or c) maybe too hungry from making changes in your diet ?

If you’re like most people, it’s hard, say researchers in the American Journal of Clinical Nutrition (AJCN). They noticed that when people are not sleeping, although they don’t want to eat much during meals, they eat more snacks, especially between 7 pm and 7 am, increasing the number of calories by about the same amount. 220 calories a day.

While 220 calories a day may not seem like a lot, it can be too much to destroy a daily caloric deficit of, say, 500 calories a day – a restriction that, if properly maintained over time, it can cause the loss of the pound. oil per week.

On the other side of the fat loss coin, increasing the number of calories you consume during the day is important to create a controlled caloric deficit.

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The number of calories you burn each day is the sum of several factors: how active you are, how much energy you burn with food, and your Basal Metabolic Rate, also known as your BMR. For most people, BMR is the average number of calories they burn each day.

For the most part, your BMR remains stable throughout the day.

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