We want to do everything. We can’t help it, especially as martial artists on the road to self-improvement. We try to fill our plates with not only a full workload but a heavy training schedule as well. In our attempt to stay on top of it all, we neglect the one thing that impacts our training the most – our sleep. Today, Evolve Daily reveals the 6 Things That Happen To You When You Lack Sleep and what you can do to remedy it:
1) Lack of sleep affects your performance in training.
The better sleep you have, the more intense your workout can be. You’ll have the energy to put in 110% as compared to less overall energy when you sleep less.
2) Lack of sleep affects your diet.
When you lack sleep, it also affects your diet and eating habits. It interferes with the hormones that increase your appetite and induce cravings.
3) Lack of sleep affects the way you think.
Studies show that sleep loss prevents you from making good decisions and increases the tendency of being distracted. More specifically, it affects the ability to think positively and problem solve.
4) Lack of sleep increases stress.
Because you lack sleep, it affects your ability to control your impulses and make sound decisions. These are essential in managing stress because the more you are able to control your impulses, the less likely you’ll feel stressed out in the long run.
5) Lack of sleep affects your reaction time.
Your lack of sleep directly correlates to your lack of concentration, situational awareness, focus and response. Reaction time is especially essential in martial arts, giving you the ability to move quickly when needed.
6) Lack of sleep prohibits recovery.
The more sleep you have, the easier it is for your body to recover after a gruelling training session. When you are sleeping, your body builds muscle and other tissues needed for recovery.
Having trouble falling asleep? Here are some tips to make it easier:
• Turn off all electronic devices one hour before bedtime to start de-stimulating the mind. If it’s too tempting to switch them back on, leave them in another room.
• Start a routine and set your alarm to sleep and wake up at the same time everyday.
• Avoid drinking too much caffeine throughout the day, especially near nighttime.
• Take a quick 15-20 minute power nap during the day to perk you up if you’re feeling groggy.
Curious to know exactly how much you should sleep? Basically, the more you train, the more you should sleep. Athletes who compete regularly and train 6 days a week should sleep 10 hours for maximum performance. According to a study conducted by Stanford University, 10 hours of sleep will improve your muscular response speed by 8%.
If 10 hours is too much, 7-8 hours of sleep is sufficient. This not only gives your body ample time to recover but it will also definitely help you feel better the next day. This way, you won’t have any excuses when it comes to doing more reps in your Warrior Fit class. Remember, 1% a day!