One More Frequently-Overlooked Reason You May Not Be Attaining Your Fitness Goals

Sometimes the real reason for which a fitness routine is not working does not have anything to do with what you are doing at the gym. Sometimes there is another bad habit that stands in the way of good health and good muscle tone. What could you be doing wrong outside of the gym? Let's take a look!
You aren't getting enough sleep . Young athletes live in a world of class bells, team practice, study halls, homework, and part time jobs. Older fitness seekers live in a world in which children (or grandchildren) present pressing needs, bosses or subordinates need special attention, and keeping up with house and home and social obligations makes it hard to find time for exercise. The problem comes when people find time for exercise by sacrificing time for sleep.

How can you tell that you aren't getting enough sleep?

• You have to set an alarm to get up on time.

• You fall asleep the minute your head hits the pillow.

• You need caffeine to get going in the morning or to keep going in the afternoon.

• You sleep in on the weekend.

If any of these statements applies to you, then you likely aren't getting enough sleep. Most people need seven to nine hours to function optimally, and anything under six hours is a big no-no.

Why does sleep make such a big difference?

• Sleep is essential to muscle repair and growth.

• Maximum secretion of growth hormone by the pituitary gland occurs in deep sleep.

• Blood supply to the muscles increases during sleep, allowing them to absorb the nutrients they need. Muscles do more repair during sleep than during the immediate post-workout period.

• Metabolic activity in the rest of the body is lower, leaving more nutrients and oxygen for the muscles.

• Sleep improves the function of the immune system. Sleep deprivation makes you more susceptible to colds and flu.

Sleep deprivation leads to greater risk of injury . In one study of physicians treating patients aged 6 to 18, doctors reported that 41.9% of of sports injuries followed sleep deprivation, and that injuries were most common in children and teens who were over-scheduled.

A good night's sleep following a " pre-event taper " (reduced workouts the day or two before a major athletic event) results in fewer mood disturbances and better focus the day of an event.

The brain forms neural connections to long-term memory during sleep. Getting REM (rapid eye movement) sleep is essential for learning a new athletics skill involving the ability to do muscle movements without thinking about them.
 
Scheduling enough time for sleep is not always enough for getting beneficial sleep required for better fitness. It may also be necessary to take care of unresolved upper respiratory infections or to treat asthma or sleep apnea. Thyroid dysfunction, restless legs syndrome, hypoglycemia, and iron-deficiency anemia (don't take iron supplements unless a blood test confirms that you need them) can all cause sleep deprivation after exercise.

Getting the right amount of sleep may be the missing ingredient for a successful fitness program . Try getting more sleep and see if it does not make the difference you are looking for.