Lack of Sleep

Sleep has a huge impact on performance and health.  I know from experience that most people do not get enough sleep over the course of the year because of work, family and school.

Sleep deprivation is the condition of having too little sleep. As little as one night of sleep deprivation can lead to decreased endurance performance in physical activity and also limiting the effects of thermoregulation (Oliver, Costa, Laing, Blizon & Walsh, 2009).  Subjects that were exposed to the sleep deprivation believed that performance was similar to their performances no sleep deprivation.  Therefore sleep deprivation can reduce performance without a person even knowing.  Also sleep deprivation appeared to make people more vulnerable to negative mood disturbances because of the depletion of neurotransmitters and impairment in reaction times due to lack of sleep (Scott, McNaughton & Polman, 2006).  Reduced sleep can also cause an increased risk of obesity and increased risk of diabetes (Knutson, Spegel, Penev & Van Cauter, 2007).  Growth hormone could be prematurely lowered which can cause fat gain. In addition testosterone can be negatively affected which results in muscle loss slower metabolism and as a result an increase in fat gain.

Tips for optimal sleep:  

1. Try to go to bed and wake at the same time everyday
2. Try to get around 7-9 hours of uninterrupted sleep.  This differs slightly for each person
3. Avoid stimulants like caffeine and sugar prior to bed
4. Avoid stimulating activities like playing video games, watching TV, computers, exercise prior to bed

 

References:

Knutson, Spiegel, Penev & Van Cauter. (2007).  The metabolic consequences of sleep deprivation.  Volume 11, Issue 3, Pages 163-178.

Oliver, S.J., Costa, R.J.S., Laing, S.J., Blizon, J.L. & Walsh, N.P. (2009). One night of sleep deprivation decreases performance. Eur J Appl Physiol. 107:155 161.

Scott, J.P.R., McNaughton, L.R. & Polman, R.C.J. (2006). Effects of sleep deprivation and exercise on cognitive, motor performance and mood. Physiology & Behavior. Volume 87, Issue 2, Pages 396-408.