Interesting article/study about sleep and body composition

[B_Eden]

Link here. 

TL;DR:

People were dieted and split into groups getting ~5.5hr sleep and ~8.5hr sleep. The 8.5 hour group lost 2.33x more fat than the 5.5 hour group, and the 5.5 hour group lost 1.6x more lean mass than the 8.5 hour group.

So any tips on getting more/better sleep?

[nelly bunton]

avoid late night internet and phone use (blue light), reading out of a book always puts me out pretty quick! and also lately I've added in ZMA, seems to be working quite well, wake up from even shortish night sleeps with energy. Naps are also awesome, another benefit of being a student..

[Pseudonym]

Interesting. That doesn't surprise me though. Whenever I get frustrated that despite "doing everything right" during a cut, I'm still not getting leaner, when I look back at what I've been doing the consistent pattern is always "not enough sleep".

 

So any tips on getting more/better sleep?

Don't run a website. I've been getting between 5.5 - 6.5 hours most night for the last few weeks. :-(

[crazyfacials]

Here is the question though, is this with a 1 8 hour sleep session, what if you were to have a 2 hour nap and a 6 hour sleep session?

 

 

ps. if you want better sleep don't be a student who leaves assignments/labs/studying to the last minute, hello 1-2 hours of sleep during those times

[B_Eden]

 

Here is the question though, is this with a 1 8 hour sleep session, what if you were to have a 2 hour nap and a 6 hour sleep session?

 

 

ps. if you want better sleep don't be a student who leaves assignments/labs/studying to the last minute, hello 1-2 hours of sleep during those times

Yeah that's for sure, been there haha.

[Rebel101]

I have always been advised by trainers that you lose fat while you sleep so sleep is essential to pre competition training.

During off season and heavy training your body needs and will almost demand extra sleep in order to grow better. I find that I benfit from an extra sleep during the day even if it is just 30 or 45 minutes.

[Gym rat]

Since I am cutting now I go for ten hours sleep by going to bed right at ten on the dot and getting up seven.As for when I am in off season mode go for eight and half hours sleep which helps me get though my sessions at the gym plus it makes me feel more a wake durring the day

[AZIDE]

Since I am cutting now I go for ten hours sleep by going to bed right at ten on the dot and getting up seven.As for when I am in off season mode go for eight and half hours sleep which helps me get though my sessions at the gym plus it makes me feel more a wake durring the day

10pm til 7am is not 10 hours

[crazyfacials]

 

Since I am cutting now I go for ten hours sleep by going to bed right at ten on the dot and getting up seven.As for when I am in off season mode go for eight and half hours sleep which helps me get though my sessions at the gym plus it makes me feel more a wake durring the day

10pm til 7am is not 10 hours

[Kalidane]

I have always been advised by trainers that you lose fat while you sleep so sleep is essential to pre competition training.

 

Huh?

 

I'm sure sleep is essential pre-contest but I'd like to hear more PT wisdom on losing fat while I sleep.  So my 140kg (and round) colleague would be fat as hell if he didn't get his current 12-14 hours sleep a day?

[FellowshipOfTheRon]

All about time management, prioritising and shit.. which I've gotten pretty bad at lately. If you wanna get more sleep you can start by

* make a general daily routine

* subtract desired amount of sleep hours from your wakeup time and then subtract 20mins or so from that, set this as your 'cut off' - eg. wake up at 5am and want 8 hrs sleep, will drop whatever im doing by 8.40pm make sure i'm showered down and lights out in bed by 9pm.

* if you're not used to getting more than 4 hours of sleep a day you're gonna find initially you'll be cutting out a lot of your usual acivities when you put sleep higher in your priority chain.. instead of watching tv shows and reading books every night before bed you might just do 1 of those activities and alternate by night. instead of mucking around at the gym for 2hours sort of taking it easy you might challenge your self with shorter rest times and get the same work done in 1.5hrs

* identify useless crap that you waste time on... imgur, reddit, 9gag, facebook, twitter.. whatever. ask your self if it's productive or just a 'time passing' kind of activity.. most people just do time passing crap out of habbit and complain that they don't have time in their day to do other important things like preparing their meals, going gym, walking the dog or whatever

 

 

I have always been advised by trainers that you lose fat while you sleep so sleep is essential to pre competition training.

 

Huh?

 

I'm sure sleep is essential pre-contest but I'd like to hear more PT wisdom on losing fat while I sleep.  So my 140kg (and round) colleague would be fat as hell if he didn't get his current 12-14 hours sleep a day?

shit thats a bit overboard lol.. im sure he wont live very long as it is at that weight atleast sleep a little less and make more of life man, what a fool!

 

 

[Pseudonym]

 

I'm sure sleep is essential pre-contest but I'd like to hear more PT wisdom on losing fat while I sleep.

Well, Growth Hormone is one hormone that conventional wisdom says is produced while you sleep - and that has a strong fat-burning effect. I'm pretty sure I've seen studies on other hormones (maybe leptin/ghrelin?) which are related to fat gain/loss showing a link to the amount you sleep, too.

 

So my 140kg (and round) colleague would be fat as hell if he didn't get his current 12-14 hours sleep a day?

Now that's a spurious argument, and you know it!

This is simply saying that "not enough sleep can hinder fat loss" - it's not that the more sleep you'll get, the leaner you'll be.

[ohjoshua]

 

I have always been advised by trainers that you lose fat while you sleep so sleep is essential to pre competition training.

 

Huh?

 

I'm sure sleep is essential pre-contest but I'd like to hear more PT wisdom on losing fat while I sleep.  So my 140kg (and round) colleague would be fat as hell if he didn't get his current 12-14 hours sleep a day?

At least this guy cant eat while hes sleeping (I hope). So maybe if he slept less he would be even fatter because he would eat more? :S

[B_Eden]

This is simply saying that "not enough sleep can hinder fat loss" - it's not that the more sleep you'll get, the leaner you'll be.

Yeah I think this is more the point. Actually applying the study to the real world is harder, but I know that for myself when I sleep 8+ hours I recover faster and train harder/smarter, so there's that.

[AZIDE]

when i used to sleep more i had fucked up dreams which felt real and the longer i slept the more dreams I had and the more real they felt

[Ben0]

when i used to sleep more i had fucked up dreams which felt real and the longer i slept the more dreams I had and the more real they felt

Get tired of changing the sheets?

[AZIDE]

 

when i used to sleep more i had fucked up dreams which felt real and the longer i slept the more dreams I had and the more real they felt

Get tired of changing the sheets?

mostly just slept on stolen wooden slats on the floor in those days with a duvet half under me and half on top. cbf'd washing the cover because i only had one. some dreams were bad some good to the point that when i woke up i was dissapointed that it wasnt real for several days afterwards

[Pseudonym]

Here's another good article on sleep...

http://www.nzherald.co.nz/lifestyle/news/article.cfm?c_id=6&objectid=11247577

 

"The idea that adults need eight hours of sleep is nonsense - it's like saying all women should fit into a size-eight dress," says Prof Jim Horne, the founder of the Sleep Research Centre at Loughborough University. "Our research shows that, on average, actual sleep for the adult population [in Britain] is only about seven hours. And there's very little evidence for the idea that previous generations slept longer, that we're chronically sleep-deprived. We've never had it so good: the average worker 100 years ago shared his bed not only with his partner, but children, fleas, bedbugs, dampness and noise. Our bedrooms today are warm, we have duvets and spring mattresses. Lamentations about poor sleep are nothing new - the Romans complained about it. And just because we sleep more at weekends doesn't necessarily mean we need it."

Horne also questions the quality of many of the studies that purport to prove connections between health problems and a lack of sleep. With obesity, for instance, there is only a true link for people who sleep less than five hours a night, "which is really abnormal. There's no evidence that people who sleep six to seven hours are any fatter than those who sleep seven to eight," he says. "And if you really are overweight and a 'short sleeper', it might be better to do 15 minutes of brisk walking a day than spend an extra hour sleeping."