The Impact Sleep Has On Your Health & Fitness Goals The Impact Sleep Has On Your Health & Fitness Goals

The Impact Sleep Has On Your Health & Fitness Goals

Sleep is an incredibly important part of your health where processing, restoration and

strengthening takes place. Our bodies all require long periods of sleep to restore and rejuvenate,

grow muscle, repair tissue, and regulate our hormones.


This is especially true when you’re exercising regularly. For example when training with load or

resistance, your body goes into a state of disrepair. Fibres within your muscles called sarcomeres

tear as you lift heavy loads. In order to grow back stronger functions like tissue repair and protein

synthesis (the key to restoring the body after a taxing workout) need to take place. So yes, you

build muscle during sleep to!


What you may not know is that sleep also has a huge affect on our hormones, particularly the ones

that regulate our hunger; leptin and ghrelin.


David Rapoport, MD, associate professor and director at the New York University School of

Medicine states:


“One of the more interesting ideas that has been smoldering and is now gaining momentum is the

appreciation of the fact that sleep and sleep disruption do remarkable things to the body —

including possibly influencing our weight,”


When our bodies get an inadequate amount of sleep, leptin levels will fall which means you’ll find it

harder to become satisfied after a big meal. On the other hand, gherlin will rise cause your appetite

to increase. Therefore a lack of sleep may turn you in to one-big- hungry-cookie- monster!

Both of these factors can have unfavourable affects on your help and fitness goals. And we both

know, it’s never easy to get up and train when you’re sleep deprived!


So what can you do to improve your sleep? Here’s some tips:

  • Go to bed and get up at about the same time every day, even on the weekends (if you can)
  • Avoid any stimulants after 2pm like coffee, nictotine, alcohol
  • Exercise regularly (at Spice it up PT)
  • Ensure artificial light isn’t streaming into your room at night; a dark room can help with drifting off to sleep
  • If you can, exposure to natural sunlight during the day. Light exposure has bene proven to help sleep


A question I’m often asked is “how little is too little?”. It’s advised that a full grown adult gets at

least 7.5 – 8 hours of sleep per night, but you may need up to 9 if you’re regularly training or


Check out the chart below to how much sleep is needed for you!