How important is sleep in losing weight?

  • sfboy987

    Posts: 209

    May 19, 2009 7:23 AM GMT
    So I'm a college student and I get deprived of sleep on occasion. My fitness goal right now is to lose some body fat, and I am wondering how important is sleep in this whole process? Is there a minimum amount I should get? What would happen if I do not get much sleep after a workout, does that render my workout useless?
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    May 19, 2009 11:01 AM GMT
    Adequate sleep is needed to lose weight..there are changes in the hormonal levels of gherlin and leptin at night. These hormones regulate weight. If there is not enough sleep, the hormones can't do their work.
    Gherlin stimulates appetite and levels will fall during sleep. Leptin does the opposite and tells us to stop eating after a meal. Leptin levels rise during sleep...

    Researchers at the Walter Reed Army Medical did a study on nurses. They found that short sleepers had an average BMI of 28.3. Long sleepers had a lower average BMI, 24.5.When BMI hits 25, a person is considered overweight.

    A better study was a joint project between Stanford and the University of Wisconsin -- about 1,000 volunteers reported the number of hours they slept each night. Doctors then measured their levels of ghrelin and leptin, as well as charted their weight.
    The result: Those who slept less than eight hours a night not only had lower levels of leptin and higher levels of ghrelin, but they also had a higher level of body fat. What's more, that level of body fat seemed to correlate with their sleep patterns. Specifically, those who slept the fewest hours per night weighed the most.

    Hours of sleep needed depends on your age
    Ages 3 to 6: between 10 and 12 hours of sleep
    Ages 6 to 9: about 10 hours of sleep
    Ages 9 to 12: about 9 hours of sleep
    Teenagers
    About 9 hours of sleep per night. Teens have trouble getting enough sleep not only because of their busy schedules, but also because they are biologically programmed to want to stay up later and sleep later in the morning, which usually doesn’t mesh with school schedules.
    Adults
    For most adults, 7 to 8 hours a night appears to be the best amount of sleep.

    Your workout would not be rendered completely worthless without adequate sleep. Your workout however would achieve a lot more with a good nights sleep. Recovery occurs during sleep. With adequate recovery, you are able to work harder at your next workout. With adequate recovery your muscles won't be as sore. If you want to develop muscle, remember that muscles grow during sleep. Without adequate sleep, the immune system will also suffer.

    A few signs of sleep deprivation
    difficulty waking up in the morning
    poor performance in school, on the job, or in sports
    increased clumsiness
    difficulty making decisions
    falling asleep during work or class
    feeling especially moody or irritated
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    May 19, 2009 12:21 PM GMT
    It is very important, get as much as u can...icon_wink.gif
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    May 19, 2009 4:27 PM GMT
    Knee is dead on. Some folks don't require much sleep or a wired on stimulants.

    Sleeping to much will make you sluggish, so the guidelines posted above by knee are pretty close, and are well studied and documented. Your requirements may vary. If you are very hard training, you'll require a bit more sleep. Note that sleep deficits can be made up, though, according to most researchers, like, say, on the weekend. If you can get a solid 8 hours, you're doing good, and shouldn't feel sluggish, but, well rested.

    You may wish to study further on sleep requirements for athletes by utilizing one of the search engines to find further information.
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    May 19, 2009 4:39 PM GMT
    hmm. this explains why I lose more wieght in the summer.
  • jrs1

    Posts: 4388

    May 19, 2009 5:57 PM GMT

    http://www.webmd.com/sleep-disorders/guide/lose-weight-while-sleeping

    http://thyroid.about.com/od/loseweightsuccessfully/a/sleepdiet.htm

    Sleep correlates with weight loss on a variety of factors that these sites identify. One of which being, avoiding late-night cravings ...

    oh, the science of sleep.