It seems so unimportant.
Going to bed a few minutes later, clicking on one extra ‘hilarious’ video or watching another exciting episode.
And before you know it another hour has passed.
Here is something we can both agree on:
Spending an extra hour on watching a video in itself isn’t a problem, it becomes a problem when that same hour could have been spent on sleeping when you’ve been lacking it.
When you stay awake until midnight with bags under your eyes instead of sleeping in.
When you want to get most out of your training, but feel like you’ve been punched in the face by a garbage truck when waking up.
When you want to lose body fat, but wake up hungry and just can’t fight the appetite for a chocolate pie.
That IS a problem, right?
Now here is the interesting part, high performers are meticulous when it comes to sleep.
They understand how important it is for their body to recover and they make sure to optimise this accessible, free and energy improving factor.
If the best of the best are doing it, why aren’t you yet?
Do you even wonder how your lack of sleep can increase your body fat while at the same time reduce your muscle mass?
Did you know a lack of sleep has a similar effect on the brain as alcohol consumption?
You are about to find out why lack of sleep F**** up your results.
Lack Of Sleep Increases The Chances Of You Getting Fat
Don’t @#$$#@ with your sleep if you want to lose fat.
Body fat and sleep seem to be connected to each other.
This even holds when different factors such as lifestyle, work and health are taken into account (4).
Lack Of Sleep Might Make You Lose 60% More Muscle
Why sleep more for more lean gains?
Well, here is why:
Reducing your sleep from 8.5 to 5.5 hours will make you lose up to 60% more muscle when in a caloric deficit (5).
So if you want to get lean and have a shiny six pack, better sleep well.
Lack Of Sleep Makes You Feel Worse And Decreases Your Cognition
Wonder why you always feel so crappy after a short night of sleep?
Well, you aren’t the only one.
Not only do you feel worse, your ability to solve problems is reduced too (8).
You might wonder why you still feel bad after training your ass off and eating right.
Well, if those two things happen at the expense of good sleep you might end up feeling worse.
Lack Of Sleep Has A Similar Effect On Performance As Alcohol Consumption
So you don’t drink alcohol, but you sleep 3-5 hours a night?
Might as well have some beers to celebrate that achievement, because sleep deprivation has similar effects as alcohol consumption.
Reducing your response speed up to 50% and being even worse for accuracy (10).
Lack Of Sleep Might Increase Your Levels Of Pain
Being sore after a good workout might feel like a good thing.
But is it really?
Actually muscle soreness is not an indication of a ‘good training’, in reality the opposite can be true.
What does this mean?
Rather than focusing on how sore you are, improve how fast you recover.
Not only does sleep aid in recovery, it influences daily fluctuations in pain (11).
Even a single night of too little sleep can increase pain your response.
8 Personal Tips To Improve Your Sleep
So with all that talk about the importance of sleep.
How much sleep do you really need?
Well, it really depends on you as a person and your level of activity, but generally getting around 7-8 hours of sleep is recommended for the general public (12).
Now that you know what to aim for…
Here are some of the personal tools I use to improve my sleep and stick to 7-8 hours a night:
- Sleep apps – Track your sleep by using apps like the one I recommend in the 7 days of beast mode e-mail course to get insights into your patterns, habits and sleep quality.
- Blue light detox – Avoid blue light 60 minutes before going to bed by using flux on your devices and candles for light to make sure your body doesn’t think it should be awake.
- Sleep time – Extend your sleep time instead of napping to catch up, because the best way to increase sleep quality is through longer hours of sleep.
- Supplements – Use supplements that improve sleep quality like the ones I recommend in this course to get the extra edge.
- Bed timer – Set a bed time timer to make sure you go to bed on consistent times and get adequate amounts of sleep habitually.
- Sleep environment – Use scents like lavender that improve sleep quality and a silent room to avoid being disturbed.
- Music – Put on relaxing music 30 minutes before going to bed to calm down and prepare for a good night.
- Good-night-to-do list – Spend a maximum of 5 minutes on writing a to-do list for the next day before going to bed to prevent lingering on thoughts.
Even applying 1-3 of these tips might significantly improve your sleep quality and general performance.
Or what we like to call: ‘THE GAINS!’
Make Sleep Your Priority And Improve Your Results
When you realise how BIG the effect of a lack of sleep is, you’ll notice how much progress you’ve been missing out on.
Don’t get me wrong: sleep alone isn’t magic. You still need to put in the work.
But by getting proper amounts of sleep a good training can turn into a great one.
And a painful day after can turn into a less painful day after.
You still have to be patient, consistent and eager, but if you are, sleep can help you build that body you are looking for.
Stop letting your lack of sleep K.O. your results.
Take one on the jaw for now, reset your sleeping habits and punch the guy called ‘sleep deprivation’ back.
Twice as hard.
Right where it hurts him.
After a good night of rest.
Beast mode ON!
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