Sleep is a precious phase of our days.
During these few hours the body repairs itself, detoxifies, and growth is at its peak.
The muscles also regenerate. Toxins are released, lesions repair, amino acids, fatty acids and glycogen are metabolized.
So a lack of sleep can have consequences and act directly on your performance and your health.
Here are 3 good reasons not to neglect the quality and quantity of sleep:
Strengthen your immune system
According to an epidemiological study, lack of sleep would increase vulnerability to infections .
Because our sleep helps maintain the effectiveness of the different components of our immune system .
Sleep is a period of recovery, repair and rejuvenation that everyone needs to maintain a healthy lifestyle.
According to several studies, a restorative night improves the functioning of T lymphocytes , cells involved in the immune process.
T cells are able to recognize pathogens present in the body to activate proteins called integrins, which allow them to attach themselves to their target and attack them.
By sleeping well, we give our body the opportunity to fight against what threatens our physical health.
Weight loss :
Lack of sleep disrupts the hormonal balance in a way that can have real effects on the body.
Several studies have suggested that lack of sleep causes an increase in ghrelin , the hormone that triggers hunger, as well as a decrease in leptin , the hormone that shuts it down. In addition, a lack of sleep leads to an increase in the level of cortiso l, the stress hormone, which tends to increase our appetite, and in particular our sugar cravings. We could therefore be inclined to consume more calories when we lack sleep.
Cortisol production also plays a role in our metabolism. At high levels, cortisol can cause weight gain. It increases the appetite for sweet foods and promotes fat storage.
Lack of sleep impacts hormonal secretion and energy metabolism. Protein synthesis is reduced and calories are more easily stored as fat, the liver no longer being able to store muscle glycogen correctly.
Muscles and the brain need carbohydrates to function at full capacity, with glucose being the body's primary source of energy.
During sleep, blood glucose is stored in the muscles and liver as glycogen.
Glycogen is decisive for performance because the energy is directly usable, unlike the carbohydrates absorbed before a session, which must first be digested and then transformed.
No muscle without protein!
Indeed, they play an important role in the construction of muscle tissue thanks to their amino acids obtained after the digestion process. During sleep , all our tissues and organs regenerate, repair themselves and evacuate toxins. Protein is therefore essential to rebuild our muscles, repair fibers damaged by training and optimize the recovery process, which is essential for muscle growth.
Growth hormone is also one of the factors promoting performance, muscle growth and recovery. Intended to promote growth in children and adolescents, this hormone is produced during the deep sleep phase. Growth hormone levels naturally decline as soon as growth ends, but it is possible to optimize its production in adulthood by sleeping better!