Something to consider.

Sleeping isn’t just for cerebral restoration. Sleeping effects several hormones that fitness minded people should be very aware of. Primarily, Cortisol, and Growth Hormone.

A lack of sleep can contribute to adrenal fatigue and the release of excess Cortisol. Cortisol can have a very negative effect on individuals whom are looking to obtain their specific fitness goals. It’s known that building lean muscle and losing body fat in the presence of excessive Cortisol production is a very hard thing to do, if possible at all.

Here are some negative effects that Cortisol has on the body:

Weakened immune system

Breakdown of proteins

Lowered bone formation

Incresed blood pressure

Association with visceral (abdominal) fat storage

A lack of sleep will also contribute to a lowered production of Growth Hormone. Going even further, studies have shown that people receiving more than “enough” sleep were able to produce even more GH than they had with their normal sleeping patterns. Why do us fitness geeks like Growth Hormone so much?

Here are some of the benefits GH has to offer:

Incresed calcium retention

Increased lean muscle mass

Lipolysis and the reduction of body fat

Stimulation of the immune system

When designing a fitness program for clients one of the primary things I like to figure out is if they are getting enough sleep. Aside from diet I believe it to be among the top variables in a weight loss or muscle gaining program. Before you work your butt off in the gym you need to have a solid foundation built on a healthy diet and quality sleep.

(The Journal of the American Medical Association August 16, 2000;284:861-868, 880-881.)