Sleep—The Underestimated Growth Factor—Part 3

Dear BLOG readers, Dear PEAK customers,

In the first two parts of my blog, I explored the basics of sleep. Why do we sleep? How do we sleep? What are the benefits of sleep? All of these questions have already been addressed, as has the topic of sleep disorders.

Sleep—The Underestimated Growth Factor

Sleep—The Underestimated Growth Factor—Part 2

Today, in this third and final part, I’ll be discussing the effects of sleep deprivation. I’d also like to present a few studies that have examined the relationship between sleep and life expectancy, as well as common health conditions such as diabetes and obesity. I’d also like to address the questions, “What can we expect from sleep in terms of athletic performance?” and “How does exercise affect sleep patterns?” Finally, I’d like to offer some helpful tips on how we can ensure we get enough sleep.

I hope you enjoy my presentation

What Happens When You Don’t Get Enough Sleep

Symptoms

When we don’t sleep, our entire existence essentially fades away. After just 24 hours without sleep, our arousal threshold drops—meaning our bodies react more quickly to external stimuli. After just 64 hours without sleep, we become prone to delusions. Prolonged, self-induced sleep deprivation ultimately leads to death.

Hormones

Cortisol

Long-term sleep deprivation disrupts the normal secretion pattern of cortisol. Normally, cortisol levels rise in the early morning and then decrease throughout the day. When we’re sleep-deprived, our bodies try to compensate by maintaining elevated cortisol levels throughout the day.

Testosterone, Growth Hormone

Testosterone and growth hormone are also subject to the circadian rhythm (as discussed in Part 1). Sleep provides the best conditions for optimal synthesis. REM sleep and testosterone, in particular, are closely linked. Sleep deprivation causes the levels of these muscle-building hormones to plummet. This not only reduces the potential for muscle hypertrophy—which strength athletes in particular strive for—but also affects sexual function and libido.

Food Intake

It has been proven that sleep deprivation leads to eating up to 22% more during the day, which corresponds to about 550 kcal for the average person (Brondel et al. 2010).

Logical Thinking and Emotions

American researchers have discovered that when sleep-deprived, people often act irrationally. In this state, we switch from logical thinking to a more emotional way of thinking. Because our emotional center takes over, we can no longer properly process emotions or images associated with emotions. This results in uncontrolled, excessive reactions.

In a study involving 13 volunteers who were deprived of sleep for 35 hours, 100 images depicting various emotions were shown. Brain waves were measured simultaneously. It turned out that the sleep-deprived group reacted 60% more strongly to negative emotions in the amygdala (part of the emotional center) than did the well-rested control group. In addition, the tired participants showed no connection between the amygdala and the prefrontal cortex. This region is responsible for logical thinking and the evaluation of emotions. Instead, a connection may form with the locus coeruleus, the part of the brain responsible for fight-or-flight responses to threats. The measured patterns are believed to be responsible, among other things, for emotional outbursts in young mothers after a sleepless night.

Life Expectancy

At this point, I’d like to quote an article that was recently posted on the PEAK blog, as it fits perfectly with this topic.

A 13-year study from the University of Pittsburgh was presented, involving 185 healthy men and women aged 58–91. The study’s objective was to establish correlations between sleep and life expectancy. The researchers concluded that poor sleep or sleep deprivation shortens life expectancy. The primary indicator was the time it took to fall asleep.

For most participants who lived to see their 60th birthday, this time was less than 30 minutes. They were also the ones who slept longer overall and spent more time in deep sleep phases. According to the study, taking longer than 30 minutes to fall asleep increases the risk of mortality by a factor of 2.14.

Illustration: Relationship between sleep and life expectancy

Sleep, Obesity, and Diabetes

Chronic sleep deprivation inevitably leads to psychosomatic problems. There is also discussion regarding an increased risk of developing diabetes, as sleep deprivation, among other things, impairs cellular glucose uptake. In addition, there is an increased risk of obesity, as sleep deprivation leads to reduced leptin secretion. Leptin is the signaling molecule from adipocytes that prompts the brain to signal feelings of satiety or hunger. If leptin does not reach the brain, this triggers feelings of hunger.

Study—The Effect of Short-Term Sleep Deprivation on Glucose Metabolism

An interesting study conducted at the Lübeck Medical Clinic investigated the effect of short-term sleep deprivation on glucose metabolism. In this study, neuroendocrine regulatory mechanisms of blood sugar were examined in the morning at rest and during hypoglycemia with varying sleep durations (7 hours, 4.5 hours, or sleep deprivation) in 10 young male participants.

Results

It was found that sleep deprivation affects morning glucagon levels, which were reduced.

As for morning blood glucose and insulin concentrations prior to the hypoglycemia test, no significant difference was observed following sleep deprivation.

ACTH and cortisol levels were reduced in the morning following partial sleep deprivation, although it is suspected that this was merely a temporal shift in the stress response due to early awakening. As we have already seen, cortisol levels would be permanently elevated in the event of chronic sleep deprivation.

Baseline levels of norepinephrine, epinephrine, and growth hormone were relatively consistent across all three sleep experiments. Slightly elevated levels of growth hormone and norepinephrine were observed under complete sleep deprivation.

Study—Sleep and Weight Management: “Slim Through Sleep”?

At the 109th conference of the “American Thoracic Society,” links between the quantity and quality of sleep and BMI were highlighted.

A study involving 14 nurses examined sleep, physical activity, stress levels, and energy expenditure. The analysis resulted in a rough categorization of the participants into short sleepers (those sleeping less than 6 hours) and long sleepers (those sleeping more than 6 hours).

Short sleepers tended to have a higher BMI. They slept less efficiently and had difficulty both falling asleep and staying asleep. Surprisingly, the short sleepers demonstrated a higher level of physical activity. On average, they took 2,700 more steps per day than the long sleepers and also burned nearly 1,000 kcal more (an average of 3,064 versus 2,080).

Unfortunately, calorie intake was not tracked in parallel. Consequently, the results only allow us to speculate that sleep deprivation leads to hormonal imbalances—for example, with leptin—and thus results in an increased urge to eat. Stress can also lead to uncontrolled food intake.

Sleep and Exercise

Burn more energy during the day, and you’ll be tired in the evening!

A large-scale study conducted in 2009 investigated the extent to which this theory is actually true. Children were given an activity tracker. At the same time, their sleep onset behavior was monitored.

The results showed that every hour of physical activity reduced the time it took to fall asleep by 3 minutes. More physical activity also led to the children in the study sleeping longer. Falling asleep 10 minutes faster ultimately resulted in an extra hour of sleep. Similar results were confirmed in adults as well.

Endurance exercise for better sleep?

Moderate- to high-intensity endurance training can reduce sleep disturbances and promote well-being and daytime performance. However, to benefit from this physical activity, a weekly exercise regimen of 150 minutes is necessary. A study designed to test this claim, involving 2,600 men and women, showed an improvement in sleep patterns as well as increased concentration throughout the day.

The type of endurance exercise is not relevant here. However, it turned out that a morning workout yielded better results than a workout around 1:00 p.m. or as late as 7:00 p.m.

BUT

According to a German-American study, evening physical activity also promotes falling asleep. Evening activities also include sex. The study thus contradicts previously published studies that tend to view evening exercise as counterproductive.

More Sleep, Better Performance

Study

Sleep researcher Cheri Mah investigated the effects of sleep on athletic performance, reaction time, and well-being. To this end, she monitored and studied a basketball team for 2 years.

For the first four weeks, the athletes were allowed to follow their “normal” sleep habits and slept an average of about 7 hours. In the following period, they were instructed to get 10 hours of sleep, either all at once or in combination with a nap during the day. Caffeine and alcohol were prohibited.

Results

After a few weeks of extended sleep duration, there was a 9% improvement in shooting accuracy, and sprint times and reaction times also improved. The team’s morale also improved.

Presentation: Study Results

Study

Cheri Mah also studied swimmers. Over an 8-week period, participants initially maintained their normal sleep habits for 2 weeks; afterward, their sleep was increased to 10 hours.

Results

The swimmers’ performance improved during the period with more sleep. On average, they completed a 15-meter sprint 0.51 seconds faster. Turn times and kick frequency improved, and their well-being and mental alertness were also reported to have increased.

Strategies for Anabolic Sleep

Make Sleep a Priority

You must make sleep one of the top priorities of your day. It’s wise to set a specific bedtime or establish a consistent sleep schedule and try to stick to it.

Sleep Environment

Good sleep also requires a sleep-friendly environment. Your bedroom should be dark, cool (ideally 16–18 degrees), and quiet (no street noise). The bedroom should not be a place where you normally work. There should be no distractions and no sources of light.

It’s also important to have a good mattress—or, more generally, a good bed—where you feel comfortable and don’t experience any pain. A cold-foam mattress is a good example here. It provides good support for the body while still feeling soft. Its breathability helps prevent excessive sweating at night.

Breathing

Relaxing and preparing for sleep means lowering the activity of the sympathetic nervous system and increasing that of the parasympathetic nervous system. We can quickly achieve this state through calm, steady breathing. Deep breaths stimulate the stretch receptors in the lungs. The brain registers this activity and ensures that we relax.

No Caffeine

Caffeine stimulates the sympathetic nervous system for up to 12 hours. So if you have trouble sleeping, you’re well advised to avoid coffee, tea, or other caffeinated beverages after lunch.

No alcohol in the evening

Although alcohol makes you drowsy, it has been proven to disrupt REM sleep. So while alcohol in the evening may contribute to a slightly longer sleep duration, the quality of sleep is definitely compromised. Even half a liter of beer or 0.25 liters of wine (or 1 per mille per 90 minutes) reduces sleep quality.

A dairy snack before bed

The combination of protein (especially the amino acid tryptophan) and carbohydrates in dairy products is excellent for stimulating the release of serotonin (5-HTP) in the brain. The carbohydrates help tryptophan cross the blood-brain barrier.

The portion size should be chosen so that you won’t get hungry during the night. However, you shouldn’t go to bed having overeaten either. To take advantage of tryptophan’s effects, you can also take it in supplement form.

Fluid Intake in the Evening

If you consume a large portion of your daily fluid intake in the evening, you run the risk of having to get up to use the restroom at least once during the night, thereby interrupting your sleep. Consuming your required fluids throughout the day and only “sipping” in the evening can help remedy this and aid in sleeping through the night.

ZMA

Zinc, magnesium, and vitamin B6 help promote sleep. Magnesium prevents melatonin deficiency and increased cortisol release. Zinc is required in biochemical pathways to release melatonin and stimulate testosterone production. Vitamin B6 is important for the biosynthesis of serotonin and has a relaxing effect.

GABA and Glutamine

Glutamine is the precursor to GABA. As we’ve already seen, GABA acts as a calming substance. Taken as supplements before bedtime, both can help you sleep better.

Tea

Teas made from lemon balm, chamomile, motherwort, angelica, hops, oats, or passionflower help you fall asleep. The more diluted the tea is, the more effective it is

Schüssler salts

No. 7 – Magnesium Phosphoricum is an excellent aid for falling asleep.

No. 2 – Calcium Phosphoricum supports uninterrupted sleep.

No. 5 – Kalium Phosphoricum helps you wind down more effectively when you’re experiencing prolonged exhaustion.

Table Salt

It’s simple yet so effective: place a small pinch of table salt (NaCl) on your tongue before going to sleep and let it dissolve. Sodium and chloride help lower the electrical charge in the cerebrospinal fluid, which is often the cause of insomnia.

Music

Studies show that calm music, ideally at 60 beats per minute, influences the heart, nerves, and hormones, helping us fall asleep faster.

Afternoon Naps

It’s best to avoid long afternoon naps, as they reduce the need for nighttime sleep.

“Power napping,” on the other hand, is a good way to recharge for the second half of the day. The nap should be limited to 20–30 minutes. Since our blood pressure drops slightly around noon, we can get back up and moving with breathing, muscle, and joint exercises afterward.

No Smoking

Smoking stimulates the sympathetic nervous system and thus has a stimulating effect. This effect, of course, conflicts with the evening desire to wind down and fall asleep. Therefore, it is advisable to stop smoking in the evening

Working on a computer or playing video games

Both overstimulate the mind and make it difficult to wind down immediately afterward.

Unwinding

It’s important not to take your problems and worries to bed with you. You can achieve this in part by focusing on positive thoughts in bed; sex is certainly an effective—and at the same time enjoyable—strategy here as well. Finally, there’s also the option of engaging in meditative practices.

Dealing with Shift Work

Shift workers face the problem that they cannot establish a sleep routine and cannot maintain a “normal” sleep-wake cycle.

They can partially compensate for this by sleeping in or catching up on sleep. Clockwise shift sequences (early, late, and night shifts) are also better tolerated, as are short cycles of 3–4 consecutive days per shift. Even with shorter sleep periods at the right times, you cannot replace a regular sleep rhythm, but you can at least minimize the negative effects.

Anyone who has trouble falling asleep during the day should ensure a quiet, dark, and cool sleeping environment and may ultimately resort to using melatonin to reset their internal clock.

For more information, I’d like to refer you to my blog post on melatonin:

Melatonin – The Human Body’s Internal Clock

Summary

Sleeping well means more than just waking up feeling rested. Sleep has a decisive influence on mental and physical health.

For athletes, it’s particularly important that anabolic hormones released during sleep stimulate protein synthesis, allowing muscles to grow while you sleep. Sleep deprivation has the opposite effect, as catabolic hormones tend to dominate in this state.

Getting enough sleep is also of the utmost importance for overall performance, whether in sports or in everyday life. Everyone must figure out for themselves what exactly “enough” means. However, athletes generally tend to have a slightly greater need for sleep than non-athletes.

I hope that many people will read my BLOG and take its message to heart. We invest a tremendous amount of time and money to continually push ourselves toward peak athletic performance. We train hard and eat well. Anyone who also manages to get enough sleep will definitely have an advantage over their sleep-deprived opponents. I think my BLOG leaves no room for doubt on this point.

BODYBUILDING is a lifestyle, and sleep is an essential part of life.

I wish everyone the best of luck!!

Best regards,

Yours,

Holger Gugg

www.body-coaches.de