Sleep improves athletic performance and weight loss

The Science of Sleep: A Brief Guide on How to Sleep Better Every Night

Want to learn how to sleep better? Look no further. This guide walks you through everything you need to know to learn how to sleep better every night.

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Sleep and athletic performance

If you could take a pill tonight that would improve your athletic performance tomorrow, would you?

Try going to sleep at least an hour earlier.

Anyone who is serious about fitness and health must read James Clear’s excellent review on the science of sleep.  I was blown away by the results of the sleep study performed on the Stanford basketball team.  For five weeks the team slept 10 hours per night instead of their usual 8 and the measured performance results were dramatic.  Shooting percentages increased by more than 9% and their 80-meter sprints were more than half-a-second faster.  Wow!

Sleep and weight loss

Sleep deprivation may also be the reason you’re not losing weight.  Lack of sleep makes your hunger hormones go all cattywampus – turning off the “I’m full” signal and pumping out more ghrelin and endocannabinoids, which make you eat more.  It also increases insulin resistance and the stress hormone cortisol that makes you store more belly fat.  That extra hour of sleep may actually be better for your waistline than an hour at the gym.

Happy & Smart

Oh yeah, one more thing –  good quality sleep makes you happier and smarter.  And it’s free!

According to an NIH study, we are chronically sleep deprived.  The number of prescriptions for sleep medication increased from 5 million in 1999 to more than 20 million in 2010.

So here’s the quickest, easiest, cheapest way to get leaner, smarter, happier, and fitter – go to sleep earlier.


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