Why little sleep makes you fat - and costs you your Gainz!

Since when is little sleep a reason to brag? "Digga, I only sleep 5 hours a night!" Congratulations.

Sleeping little is not "cool", but has a negative impact on your training. Although you may still "function reasonably well" on little sleep, the lack of sleep will set you back on the way to your training goals.

The studies

In one study, the group that slept an average of 8.5 hours "burned" more fat than the group that slept only 5.5 hours per night. In addition, the group with less sleep lost significantly more muscle mass (60%!) than the "late sleeper" group. Incidentally, both groups ate the same amount of calories during the study. Another reason why the factors influencing body composition are far more complicated than simply "calories consumed VS. "calories burned". Where do you think your recovery "comes from"? Babies do two "things" after they are born: eat and sleep a lot. Why? Because the body needs rest to grow. But if you don't sleep enough, where is your body supposed to get the extra time to grow?

Relax, Digga!

Shutting down the body and mind at night is a not insignificant problem for many people. Make sure that your day-night rhythm functions normally. When it's dark outside, your body releases more melatonin. When it gets light, your body reduces the release of melatonin and increases the appropriate amount of "excitatory" hormones.

The light you expose yourself to can interfere with the natural release of melatonin regulated by the body and delay the "induction" of sleep. Hang out less in front of the TV, your laptop or your cell phone in the evening before going to bed and make sure that your bedroom allows for natural daylight so that your body is "automatically" woken up by sunlight every morning. The morning sunlight will help you to get your body used to the natural day-night rhythm again.