Sleep

Sleep offers the body and brain time to restore and recover, affecting nearly every tissue in the body. According to the National Sleep Foundation, most adults need at least 7 to 9 hours of sleep²¹, yet almost one third of Americans are getting less than 6 hours per night²². Sleep deprivation increases the risk of health conditions like diabetes, heart disease, and stroke. Prolonged sleep deprivation can also affect concentration and other cognitive functions. Learn more about
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Without enough sleep, people tend to overeat and choose unhealthy foods. Sleep deprivation affects the body’s release of ghrelin and leptin, two neurotransmitters that tell our brain when to consume calories²³. People who are sleep deprived are more drawn towards high-calorie foods²⁴. Chronic sleep loss has been linked to having a larger waist circumference²⁵, and an increased risk of obesity²⁶.

Sleep allows muscle tissue time to recover between workouts. Sufficient sleep is also important in having the energy to exercise. Not getting enough sleep can lead to being less physically active during the day and reduced muscle strength²⁷ during workouts. Sleep deprivation can also affect the safety of exercise²⁸, with increased sports injuries reported in those who are underslept. Read the latest carbofix reviews.

Which is Most Important: Diet, Exercise, or Sleep?

While trying to manage a busy, hectic life, it’s understandable to want to prioritize activities that provide the most benefit. Unfortunately, diet, exercise, and sleep are so deeply intertwined, it’s not possible to say that one is more important than the others.

For people who are tight on time or aren’t able to tackle all three, it can be helpful to talk to a doctor for personalized recommendations. A doctor, with knowledge about someone’s unique health history, can help to prioritize lifestyle changes. Doctors can also refer their patients to specialists, like nutritionists, dieticians, physical therapists, and sleep specialists for more tailored advice.

Improving Sleep Through Diet and Exercise

While most people know that diet and exercise are two important ways to improve their health, sleep is often overlooked. Sleep hygiene, which involves recommendations that promote quality sleep, are a good place to start if you’re looking to improve your sleep. Here are some tips for improving your sleep hygiene through diet and exercise:

• Don’t eat too late: Be sure to give your body time to digest after eating large meals. Try having dinner earlier in the evening.
• Avoid caffeine: Beware of stimulants like coffee, energy drinks, and soda. If you do consume these, try to limit them to early in the day. If you find yourself drinking a lot of caffeine during the day, ask yourself if you’re making up for excessive daytime sleepiness.
• Move your body: Schedule regular exercise to improve your sleep. While any movement during the daytime is good, it’s even better to get regular, moderate exercise a few days a week. Try to avoid working out too close to bedtime, giving your body a few hours after working out to wind down before bed.
• Get some light: Try exercising outdoors, as exposure to natural light during the day can help keep your body in sync with its natural sleep rhythms.