How to get in shape while sleeping
Did you know that sleeping more can actually help you get into shape faster?
Most guys realise that what they eat and how they work out affects their fitness levels. But only some understand that the amount and quality of their sleep also significantly impact their progress.
Many studies show a correlation between lack of sleep and being overweight. Sleeping for less than 7 hours per night can lead to poor physical performance, metabolic dysregulation, lower motivation to exercise, and a higher tendency to overeat.**
On the other hand, getting enough sleep has been shown to positively impact weight loss and fitness results.**
5 reasons why sleep is the key to getting and staying in shape
1. Recovery and regeneration
Though most men neglect it, recovery is an essential part of any fitness routine. Sleep enhances protein synthesis and human growth hormone release, which is crucial for muscle recovery. The deeper the sleep, the better its regenerative effects – meaning a daytime nap can’t make up for a bad night’s sleep.
Not sleeping enough can halt your gains and put you at risk for injury while working out.
2. Improved performance
Whenever you don’t fully recharge at night, your next workout may seem harder than usual. An unrested body is weaker, and you might have to overcompensate for your lack of energy, which makes you more likely to injure yourself.
Enabling your body to properly rest, recover and recharge by improving the duration and quality of your sleep can increase your endurance and overall performance.**
3. Appetite control
Chronic lack of sleep has been linked to a higher calorie intake, especially from foods high in fat and carbohydrates.**
A sleep-deprived body goes into an energy-loading mode, resulting in increased appetite and high-calorie cravings. The more hours you spend awake, the higher your need and opportunity for snacking.
Going to sleep early can help you reduce your daily calorie intake by 270–500 calories.**
4. Higher resting metabolic rate (RMR)
Your resting metabolic rate – the number of calories you burn while you rest - is affected by your sleep patterns. Because your body is resting for the better part of the day, RMR is an extremely important part of weight loss and weight maintenance.
Lack of sleep has been shown to throw metabolism off balance, typically decreasing the resting metabolic rate.**
For your body to burn more calories during rest, you need to improve both the quality and quantity of your sleep.
5. Steady motivation
Not allowing your body to recover properly will inevitably make your next exercise feel more challenging. This can shove you into a vicious cycle that’ll slow down your progress.
Constant motivation and determination are critical for reaching your fitness goals, so make sure you’re as disciplined with your shut-eye as you are with your workouts.
Make every minute of your sleep count!
Now that you know why sleep is important and how improving it can help you reach your goals faster, it’s time to put theory into practice. That’s why we developed Night Buster – a unique night-time fat burner to help you sleep like a baby!
- Burns fat without stimulants
- Maximises your quality of sleep
- Intensifies your night-time fat burning
- Reduces evening hunger pangs & cravings
- Supports your liver – the main fat-burning organ
Night Buster helps you improve your sleep and burn fat stores while you’re out like a light. Buy one and get one free with this exclusive offer!
Spaeth, A. M., Dinges, D. F., & Goel, N. (2015). Resting metabolic rate varies by race and by sleep duration. Obesity (Silver Spring, Md.), 23(12), 2349. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4701627/
Papatriantafyllou, E., Efthymiou, D., Zoumbaneas, E., Popescu, C. A., & Vassilopoulou, E. (2022). Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance. Nutrients, 14(8). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9031614/
Tasali E, Wroblewski K, Kahn E, Kilkus J, Schoeller DA. Effect of Sleep Extension on Objectively Assessed Energy Intake Among Adults With Overweight in Real-life Settings: A Randomized Clinical Trial. JAMA Intern Med. 2022 Apr 1;182(4):365-374. https://pubmed.ncbi.nlm.nih.gov/35129580/
Watson, Andrew M. MD, MS. Sleep and Athletic Performance. Current Sports Medicine Reports 16(6):p 413-418, 11/12 2017. https://journals.lww.com/acsm-csmr/fulltext/2017/11000/sleep_and_athletic_performance.11.aspx
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