Category: Sleep education videos

To caffeine or to sleep, that is the question? 

Hey friends! It’s 2 p.m. somewhere, which means someone is reaching for their 6th cup of coffee right now to try and push through the rest of the day. Hey, we’ve all been there. In fact, it’s estimated that up to 90% of American adults consume some type of caffeine on a daily basis.

And for good reason. Caffeine is a powerful natural substance that improves mental and physical performance. Just one dose can significantly enhance exercise performance, mental focus, fat burning and cognitive output for several hours after ingestion. And in our increasingly busy world where we need to perform at our best from sun rise to sun set, it’s pretty much the easiest thing we can grab to stay functioning. 

Heck, even the US Special Forces uses it to enhance performance and awareness in their troops. 

But do we need to be so dependent on caffeine in order to perform each day? In this video, I’m going to explore this question while discussing the sleep and caffeine cycle, when you might prioritize one over the other and if we even need caffeine the way we think we do. My name is Kelly Benson and I’m a performance sleep specialist and proud coffee lover, so I’m excited to dive in. 

How Does Caffeine Enhance Our Performance?

Caffeine is one of the cheapest, easiest and safest stimulants available. It’s found naturally in over 60 plants including the coffee bean, tea leaf and cacao pods. These days, it’s readily available in almost every form, including drinks, snacks, chews, gels, sprays, gum and pills.

Caffeine works to help us feel more alert and wired in part because of how it’s received by what are called adenosine receptors, which are located in your brain. Adenosine is a central nervous system neuromodulator that has it’s own specific receptors. During the day, it builds up in the bloodstream and bind to its receptors, which then slows down neural activity, causing you to feel sleepy. By the end of the day, enough adenosine has been created that your level of sleepiness will reach a critical peak and you’ll soon find yourself drooling on your pillow. However, caffeine has the ability to bind to the same receptors, but without reducing neural activity. The two of them essentially battle for the same receptors, with caffeine being a little stronger than it’s opponent adenosine. This then increases neural activity when it otherwise would begin slowing down. 

In other words, caffeine prevents your brain from feeling sleepy. 

By activating neural circuits, caffeine also causes the pituitary gland to secrete hormones that cause the adrenal glands to produce more adrenalin. As the fight or flight hormone, this increases your level of attention and gives the whole system a burst of energy. It’s this feeling that many coffee drinkers are so eager for each morning. 

With moderate consumption, it has incredible effects on many cells throughout the body, including muscle cells and brain cells. It’s quickly absorbed into the bloodstream and reaches peak levels within just 30-90 minutes and remains high for 3-4 hours. While it’s in our system, it improves focus and energy, increases alertness and speed, activates muscles and increases thermogensis and helps us feel more positive and happy. 

In other words, caffeine is nature’s most beautiful performance enhancer. 

Now although there is no real nutritional need for caffeine, moderate intake is NOT associated with any recognized health risks and in fact, may have some profound benefits. According to Harvard Health, moderate consumption has been linked to a longer lifespan and a reduced risk of cardiovascular disease, type 2 diabetes and cirrhosis to name a few. Now when I say moderate, I mean three 8 oz. cups of coffee or 250 milligrams. More than six cups of coffee per day is considered excessive and could have negative health effects, in fact a dose of 500 mg or 600 mg of caffeine can affect you much like a low dose of an amphetamine.

That said, not all individuals respond the same way to caffeine and some may have a more difficult time processing it. It’s also possible to build a tolerance to caffeine, which happens to people who consume it on a daily basis. They’ll find that it’s less effective as a stimulant and may cause withdrawal symptoms like headaches, nausea and difficulty sleeping if they don’t take it for 1-2 days.

Which! Brings me to the love-hate relationship between caffeine and sleep. 

Caffeine and Sleep

Although caffeine isn’t necessary Unhealthy, it does have to be consumed strategically and carefully. With a half-life of around 6 hours, your body will still be processing a 9am cup of joe until the late afternoon hours, even if the noticeable effects have worn off. Now for most people who just have one, maybe two cups before noon, this won’t impact their sleep. However, most American adults are now drinking more cups of coffee and consuming them well into the afternoon to get through all of life’s increasing obligations with some semblance of high-performance. 

When you increase your caffeine dose and you consume it later in the day, your sleep is guaranteed to be negatively impacted. The adenosine receptors, which should be helping to make you feel sleepy aren’t able to, because they’re blocked by the caffeine compounds. This will cause you to feel wired and alert, much like someone with insomnia, when you should be getting tired. 

Studies have even shown that caffeine may delay the timing of your internal body clock, which signals to your brain when it’s time to go to bed, leading to a possible circadian rhythm disorder that may stick around even if you stop consuming caffeine. 

To make matters worse, caffeine can also restructure the architecture of your sleep entirely and reduce the amount of deep sleep, which is the phase that’s critical for physical and mental rejuvenation. 

Consuming caffeine 6 hours before bedtime has been shown to reduce total sleep time by at least 1 hour and cause greater micro arousals through the night, leaving you niiiiice and groggy the next day. Now the older or more sensitive to caffeine you are, the stronger these effects will be too. 

By overdoing it on caffeine and not sleeping well, you’ll initiate a painful cycle of caffeine dependency and deteriorating sleep. You’ll begin feeling like you need more in order to function, but then experience worsening sleep and other possible side effects like anxiety, irritability, rapid heart beat, nervousness and more aggressive caffeine crashes. Soon, the caffeine won’t give you the same enjoyable high as before and you’ll develop a caffeine tolerance. 

Around this time, you’ll realize that your performance levels are starting to decline and you may be well on your way to developing a more chronic poor sleep pattern. By not sleeping well, you’ll be susceptible to impaired muscle growth, mental fatigue, slow healing, changes in cognitive function, reduced immune system and a susceptibility to weight gain, to name a few. 

And unfortunately, the answer isn’t in another cup of coffee. But rather, a detox from caffeine and a focus on sleep. Which! brings me to my recommendations.

How to Use Caffeine to Enhance Your Performance?

No matter what, caffeine should never be used as a substitute for sleep or poor sleeping habits. The FDA has even cautioned consumers that products marketed as “energy shots” or “energy drinks” are not alternatives to sleep.

If you haven’t developed a caffeine dependency yet and your sleep is good, then stick to healthy caffeine habits like having your last dose no later than 2 PM and consuming no more than about 250-350 mg per day. If your body doesn’t tolerate caffeine well, then reduce this amount and consume it earlier in the day. 

If you’re interested in strategically taking caffeine purely as a performance enhancer for sporting competitions or fitness, the recommended dose ranges from 1.5 to 4mg per pound of body weight taken one hour before exercise. For a 150 pound person, this corresponds to 225 to 600 mg, which is a big enough range to allow for personal experimentation. 

Now if you’re someone with caffeine dependency and poor sleep, you may benefit from a caffeine detox of a few weeks and then reinstating the habit slowly and carefully. Be warned that withdrawal symptoms will take place and you may feel worse before you feel better, but it’ll help to reset your sleep and health in ways that’ll make you feel better than before. If you’re going to wean yourself off coffee, we recommend doing so under the supervision of a licensed medical professional. 

Lastly, it’s important to know that you do not need caffeine in order to perform optimally. It is a performance enhancer, which means it can only elevate the mind-body performance capabilities you naturally have. By focusing on getting high-quality sleep, eating well and exercising often, you may find that you don’t even need caffeine. 

If that’s you, enjoy not spending $6 on daily double shot lattes and instead go buy yourself a performance-enhancing mattress.

Did you know that the timing of your workout may positively or negatively impact your sleep? There are two main reasons you may be interested in knowing more. Either you’re training for something like a race or competition AND you’re not sleeping well. Or you really want to optimize your sleep and are curious to see if shifting the timing of your workout could help.

Regardless of which category you fall into, you’ve probably noticed that you sleep better when you’re working out on a consistent basis. This is because sleep and exercise have a cyclical relationship. Typically, when you work out, you sleep better, and when you sleep better, you have more of an interest in working out. The same is true if you’re not working out, which results in you not sleeping as well and sitting on the couch eating chips while everyone is posting the results of their gym sessions on social media. 

Researchers unanimously agree that movement is good for sleep, but when you move is an interesting factor to consider. So in this article, we’ll dig deeper into the relationship between the quality of your sleep and the timing of your workouts. 

Does the Timing of Your Workouts Really Matter?

The biggest question people have with exercise timing and sleep is whether there are differences between working out in the morning, afternoon and evening. And the short answer is yes. The timing of your workouts does matter when it comes to your sleep, which is helpful to know if you’re a serious or competitive athlete. Yet not everyone is going to follow the same plan because it matters who you are as an individual, as well as your lifestyle and your goals. 

Morning Exercisers

So first up is the morning workout for those early birds out there. If you’re someone who never presses snooze then you’re in for a treat. Research shows that getting aerobic exercise first thing in your day may actually promote deeper, high-quality sleep at night. It’s been shown that people who work out in the morning experience a greater drop of blood pressure at night, which will improve their time in deep sleep. Morning exercisers also fall asleep on average of 11 minutes faster compared to people who work out in the afternoon and 21 minutes faster than people who work out in the evening.

However, morning workouts are only healthy IF you’re getting 7-9 hours of high-quality restful sleep. According to a study conducted by Australian Institute of Sport on swimmers preparing for the 2008 Olympics; early-morning training sessions actually restricted the amount of sleep obtained by the athletes because they didn’t go to sleep any earlier. Since chronic sleep restriction of less than 6 hours per night can impair psychological and physiological functioning, it is possible that early-morning schedules actually limit the effectiveness of training.  

Another thing to be cautious of is that your muscles aren’t as warmed up or efficient in the morning and you’re more prone to injury. This means you’ll need to spend extra time warming up before diving into an intense workout. When push comes to shove, you should always prioritize sleep over working out. This is because the accumulation of sleep debt will only become more destructive to your health, fitness and well-being over time, and working out is not the solution.

The truth is, your body benefits more from sleep than any single workout could provide. So, the rule of thumb is if you haven’t been sleeping well for a few nights and you’re getting less than 8 hours, then choose that extra hour of sleep over a workout. You’ll also probably save yourself a preventable injury and feeling extra crabby at work.

It should also go without saying, if you were up late the night before or have pulled an all-nighter, you 100% need to get rest and not wake up early to place intense physical demands on your body. In general, the words to live by if you’re ever wondering if you should sleep or not? When it doubt, sleep it out. However, if you’ve been sleeping great for the past few nights, you’re getting around 8 hours, then by all means, get up and watch the sunrise for your workout or run.

Evening Exercisers

Now for my friends out there who just love that snooze button, working out in the morning may not be enjoyable enough to make it a sustainable habit unless they’re able to shift their circadian rhythm and get to bed earlier, which is a topic for another video. So for this reason, you may opt for an afternoon workout between the hours of say, 1 and 5pm.

Now you may be saying, but Kelly, the afternoon is when my energy is lowest and all I want to do is run away from work and take a nap.  Okay, I hear you and the afternoon energy slump is completely normal and is actually part of the natural dips in our circadian rhythm. That said, it’s also a good time to work out both from a physiological standpoint as well as to ensure you have enough time for a healthy nightly routine.

You may have heard in the past that your internal body temperature plays a role in how well you’ll sleep, which is true. Yet it also plays a role in how well you work out. This is why rolling out of bed and working out with cold muscles isn’t ideal and why snooze button lovers are not at a total disadvantage. 

Our body’s ability to regulate its own temperature is called thermoregulation and it changes throughout the day. At 5 am, your body temp is lowest at 96.4 degrees. Around 9 am, you’ve reached 97.8 degrees and by late afternoon, you’re somewhere between 99 and 100.4 degrees. Experts recognize that a higher internal body temperature results in more alertness, better memory and improved reaction times, which is why working out in the afternoon is an excellent choice, especially if the workout is intense or requires endurance.

Although we like the fact that working out in the afternoon is better for your workout, the question remains: is working out in the afternoon beneficial for your sleep? As of right now, there’s no compelling research that says working out in the afternoon improves your sleep, but it also doesn’t do any damage to your sleep either. One way it may indirectly improve your sleep is by giving you ample time to eat dinner, socialize and wind down at night. Many people who push their workouts too late into the evening find that they don’t have enough time to fit it all in and end up compromising something, usually their sleep, which is a big no no. 

Night Exercisers

You may have heard in the past that working out at night can negatively affect your sleep because it raises your core body temperature, increases your heart rate and releases adrenaline. Now it is true that a cooler core body temperature and lower heart rate are associated with healthy sleep, but it doesn’t necessarily mean that exercising at night is bad.  In a 2018 study, researchers found that working out at night may improve your rest by helping you get into deep sleep or slow wave sleep faster and stay there longer, which is the stage that helps with tissue and muscle regeneration. The study suggests that by raising your body temperature before bed, you’re actually helping to cool your body down because of the way thermoregulation works.

Similar to when you get out of a warm bath, exercise raises your body’s temperature initially and then allows it to cool off through sweat evaporation on the skin. This cooling off process is relaxing and helps prepare your body for sleep. The one exception is if you engage in really vigorous exercise, like sprints or HIIT within an hour of bedtime, which is stimulating to the brain and releases hormones that keep you alert. Now in addition to peer-reviewed research, I know it can be helpful to hear what real people have to say.

So here it is! In a National Sleep Foundation poll, over 1,000 regular people indicated that exercise improved their sleep no matter what time of day it was. And those who said they consistently exercise before bed said they always sleep better than when they don’t exercise at all. For general best practices of working out at night, do it an hour before bed and be sure you have enough time to lower your heart rate and calm any remaining endorphins through stretching, foam rolling and a calm routine. 

 The Bottom Line

Okay so what’s the verdict here?! At the end of the day, there are compelling reasons to work out in the morning, afternoon and evening. People who work out in the morning may fall asleep faster, those in the afternoon are more energized and have time to wind down, and people who work out at night may experience more deep sleep.

The bottom line is, when it comes to your sleep, the best time to work out is the period that you’ll stick to consistently. As the poll confirmed, working out at any time is better for your sleep than not working out at all, and our body thrives on consistency. The best time should be one that works with your schedule and preferred exercise type, while still saving time for you to have an evening and morning routine and getting 7-9 hours of uninterrupted sleep.

If you’re unsure when this time is for you, ask yourself, “am I a morning or a night person?” And if you really don’t know which time is best for you or you’re a curious, data-driven person, try experimenting with different work out times. Get a wearable device and start tracking your exercise and your sleep. For one week, try working out in the morning, another week in the afternoon and another week at night. At the end of 3 weeks, see which one gives you the highest sleep score and stick with it. 

For my final tip, if you’re struggling to find the time to work out and get 7-9 hours of sleep, then you should rethink your schedule altogether. Both exercise and sleep are essential to performing your best and with the right approach to your daily schedule, you can make them both happen.

Naps can have a profound effect on alertness, productivity and performance; Whether you incorporate naps into your daily routine or opt for nap when you are overly exhausted. Several research studies indicate that daytime napping may come with big advantages–both psychological and professional. Which is why it’s no surprise that big corporations and businesses are now allowing their employees to nap for better performance and productivity.

Read on to find out answers to the following questions:

• How do naps work?
• When is the right time to nap and for how long?
• Can naps be used to improve performance?
• What are some best practices when it comes to napping?

How Naps Work?

Just like sleeping at night, naps help to relieve the build-up of sleep pressure that accumulates throughout the day and makes you feel tired. They essentially recharge your battery.

Naps fall into the category of polyphasic sleep, which means that in a 24 hour period, there are multiple periods of sleep. More than 85% of mammalian species are polyphasic sleepers, but we humans have elected to be monophasic sleepers. This means we typically sleep in one chunk of time at night. 

However, it’s estimated that around one-third of American adults aren’t getting the recommended 7-9 hours of sleep each night and that sleep deprivation costs U.S. companies  a staggering $63 billion in lost productivity. Making now a great time to reintroduce the daytime nap to adults.

Although this goes against societal norms, some evolutionary scientists believed we are meant to be polyphasic sleepers. In fact, some famous nappers include Winston Churchill, John F. Kennedy, Ronald Reagan, Albert Einstein, Ariana Huffington and Arnold Schwarzzeneger to name a few. 

Type of Naps

Now there are different types of naps, including planned napping, energy napping and habitual napping.

You can also consider naps in terms of their length, like a short power nap of 20-30 minutes or a recovery nap of 90 minutes.

For most working adults, it’s the power nap that has significant benefits for performance without many side effects, like feeling groggy upon awakening.

In a power nap, you’re only entering into the lighter stages of sleep, which make it easier to wake up from while still experiencing rejuvenating effects. It’s estimated that your concentration and attention levels will improve for up to three hours after a power nap and will not interfere with your sleep at night, as long as you’re not doing it too late in the day.

According to NASA, a power nap was found to improve performance by 34% and alertness by 100% for their pilots and astronauts. It’s even thought to be as powerful if not more than a cup of coffee. Now for information sake, a recovery nap of 90 minutes will be a full sleep cycle and will contain deep sleep and possibly REM. This is the right option for people who are severely sleep deprived and also have the time available. For longer naps of over 30 minutes, the chances of experiencing sleep inertia increase, which is the feeling of grogginess and disorientation that comes with waking up out of deep sleep. Although this feeling should be temporary, it can be tough for someone who needs to perform right away. 

Who is a Good Candidate for Power Naps?

Essentially anyone who obtains less than the recommended amount of 7-9 hours on a nightly basis.

These days, it’s common for parents, professionals, entrepreneurs and athletes to fall into this category since they typically have racing minds before bed, take longer to fall asleep, rely on caffeine for energy, spend more time on technology, enjoy the sun less and have early morning wakeups.

People under higher amounts of stress and pressure also experience more fragmented sleep and have a lower sleep efficiency, which is the amount of time spent in bed versus the amount of time asleep. Also, frequent travelers or people overcoming jet lag can improve their recovery and align their circadian rhythm with morning or early afternoon naps at their new location.

For a more detailed review of jet lag and how to overcome it, check out our comprehensive jet lag video. Similarly, anyone who feels drowsy while driving should pull over immediately to a rest area and take a power nap for safety measures. Lastly, shift workers are great candidates for naps, especially when they have them right before their shift and then consume caffeine. This will help them cope with the challenges that come with a nightly work schedule. 

Performance Benefits of Power Naps?

Aside from being a way to check out of your busy life for a little bit, Naps can be extremely beneficial to a tired person at the right time and place. Naps improve mental alertness & reduce drowsiness. They have a positive impact on cognitive performance after a night of partial sleeplessness and improve your abilities for learning, tactics and strategy making.

Research indicates that when a memory, skill or process is first recorded in the brain (especially in the hippocampal region)–it is still “fragile” and easily forgotten, especially if the brain is overloaded with new information to store more things. Napping seems to push memories to the neocortex, the brain’s “more permanent storage,” preventing them from being “overwritten.”

Other benefits include improved alertness and athletic performance immediately upon arising, such as sprinting, shooting and reaction time. Time spent napping helps athletes recalibrate the body and the mind, which enables greater focus and physical strength. For everyone, naps are a great way to reduce stress, and increase confidence. All of which will help amplify your performance levels. 

 When is the Right Time to Take a Nap and for How Long?

Generally speaking, the best time is to nap is between 2-3 PM, which coincides with the natural dip in your biological clock and is a nice way to digest after lunch. You’ll fall asleep easier at this time and it shouldn’t impact your sleep at night. If you nap too late in the day, you will have decreased your sleep pressure and will find it more difficult to fall asleep.

Be sure to set an alarm for 20-30 minutes so that you don’t sleep for too long and also make yourself as comfortable as possible. If you can nap on a bed and in a dark room, you’ll experience greater benefits. At the very least, wear an eye mask and turn all distracting sounds off.

Once you wake up, get in bright light and do some light physical activity to dissipate any groggy feelings.

Naps before an afternoon workout are also a great idea and will help you feel more alert at the gym. If you find that naps are helping you perform better in the afternoon and evening hours, then add them to a consistent schedule. By napping at the same time every day, your body will anticipate the routine and experience even more success with it. 

The Bottom Line

To conclude, the science behind napping has long been established: A nap during the day can lower stress levels, improve your mood and increase cognitive output. And working a power nap into your schedule is often easy because the ideal length is only about 20 minutes. As a secret, even a 10 minute nap can produce positive benefits and be similar to a meditation session. What you should look for is the right amount of time to restore energy without causing too much disruption to your professional duties or nightly sleep.

By doing so, you’ll be following alongside a few amazing companies that have integrated naps into their operations like Google, Zappos, Huffington Post, NASA and Ben & Jerry’s, as well as elite sports teams like the New York Jets, American Olympic Team, Boston Red Sox, and the Baltimore Ravens to name a few. So if this article hasn’t put you to sleep yet, I encourage you to plan your next power nap!

Anyone who has traveled across multiple time zones has undoubtedly experienced jet lag. The extreme daytime fatigue and feeling wired at night can wreak havoc on your body and brain, especially when you’re unfamiliar with how jet lag works and feel unprepared for it.

Fortunately, jet lag is health scenario that you can prepare for and should. In this video, we’re going to discuss:

• What is jet lag?
• How it affects physical and cognitive performance?
• What you can do to best avoid it?
• And how you can overcome it quickly.

We’re going to talk about light exposure, naps, caffeine, nutrition and more.

It’s time to get performance ready. Lets dive in.

Jet Lag – Symptoms and Causes

Jet lag is a recognized sleep disorder that is experienced after rapid travel across multiple time zones (also known as transmeridian travel). The American Academy of Sleep Medicine defines jet lag as a syndrome involving insomnia or excessive daytime sleepiness following travel across at least 2 time zones.

The symptoms that are most common include:

• Daytime fatigue
• Difficulty concentrating or functioning at your usual level
• Gastrointestinal problems
• Moodiness and agitation
• Disturbed sleep
• Just generally not feeling well

These symptoms happen because your body’s circadian rhythm is no longer being synchronized to the local time. The internal sleep-wake cycle is out of phase with the local light-dark cycle, causing drowsiness or arousal at “inappropriate” times.

For example, if you leave New York on a flight at 4:00 p.m. on Tuesday, and arrive in Paris at 7:00 a.m. Wednesday, your internal clock still thinks it’s 1:00 a.m. That means you’re ready for bed just as everyone around you in Paris is waking up.

Your sleep schedule is primarily modulated by exposure to light and secretion of melatonin, which is secreted in the pineal gland for 10-12 hours in the evening and helps to induce sleep. Light inhibits secretion of melatonin and stimulates arousal. This is controlled  by the “master clock” in your brain that uses light exposure to coordinate all the workings of organs. Interestingly enough, your organs also operate on their own clocks, which means this desynchronization affects more than just sleep, but also body temperature, blood pressure, hormone regulation, hunger levels and hunger times.

Generally speaking, jet lag symptoms usually persists for 1 day for each time zone crossed until the body realigns its circadian clock. Symptoms are likely to get worse or last longer the more time zones that you’ve crossed.

Yet not all travel is created equal.

Traveling west is easier on our body than traveling east. For example, if you travel west across nine time zones, it would take approximately 8 days to recover. However, if you cross nine time zones going east, the recovery would take more than 13 days.

This happens because your circadian rhythm runs on a slightly longer than 24-hour cycle. It’s about 24 hours and 15 minutes to be exact and your body has an easier time lengthening the day versus shortening it.

What kind of sleeper you are may also affect how severe jet lag symptoms are for you. If you’re a morning-type person that prefers to wake up early, you may have less difficulty flying eastward, while “evening-type people,” who prefer to wake up late, have less difficulty flying westward (3)

High performers with rigid sleeping habits may also experience greater symptoms than those who are more flexible with sleep. Being so dependent on your routine, means you’re going to have a harder time adjusting and must really plan ahead.

How Jet Lag  Affects Physical Performance?

So let’s see how jet lag actually affects physical performance?

Jet lag has been shown to cause a decrease in:

• Peak muscle force
• Anaerobic power output
• Vertical jump
• Heart rate variability
• Ventilation
• Muscle recovery

In a study by Northwestern University, researchers looked at Major League Baseball data from more than 40,000 games over the course of 20 years. What they found was that traveling more than two time zones affected player performance in subtle but detectable ways. During games where a team traveled from West-East, there was a calculable difference in hitting, running, and pitching performance.

When it comes to sports, west coast teams consistently beat east coast teams during evening games.

Cognitively, jet lag has a profound impact. Mood and complex mental performance tasks deteriorate almost immediately with sudden changes in circadian rhythm. Travelers will experience a general loss of motivation, mental clouding and feelings of agitation. Which coincides with an increase in cortisol levels after long flights. It’s even been known to cause lapses in memory and learning because of possible hippocampal deficits.

What is Social Jet Lag?

You may have heard of the term social jet lag. It shouldn’t be confused with “standard” jet lag. Social jet lag is not caused by traveling. It is actually a more severe type of sleep disorder that occurs when a person’s circadian rhythm is not in sync with our normal social time. For instance, time that should traditionally be spent being active or sleeping does not align with the biological clock of the affected person. People who are struggling with this particular condition actually have delayed sleep-wake phase disorder (DSWPD) or advanced sleep-wake phase disorder (ASWPD). Symptoms of these disorders are similar to jet lag. The patients regularly feel tired, sleepy, and have problems with focusing. Social jet lag can also happen to people who work almost every day of the week.

Jet Lag Prevention Tips

Now you can’t avoid jet lag completely, but you can make things easier on yourself by not fighting it.

The best ways to do this are typically behavioral versus pharmacological, and when done correctly can save you precious time and energy at your new destination.

• As soon as you can, begin shifting your circadian rhythm to the new destination. You can start this process in the days leading up to your trip through a combination of timed sleep, light exposure, caffeine intake, and meals. To do this, simply look at the time difference between your home and where you’re traveling to and begin shifting your daily activities toward it.
• Since light is the primary cue for your internal body clocks, you want to be aware of when you’re getting exposure to bright light and for how long. You can advance your body clock with bright light exposure in the morning, which is useful for eastward travel, while exposure in the late evening will delay it, which is useful for westward travel.
• This includes the light from your devices too. You’ll want restrict blue light exposure at night by using f.lux on your computer, wearing blue blocking glasses, using night mode on your cell phone.
• Does figuring this out sound like a lot to do? Outsource the decision making with jet lag busting apps.Our favorite is Timeshifter App. Developed by a Harvard professor, this app helps elite athletes, CEOs and even astronauts combat jet lag through a personalized algorithm. You’ll receive a custom plan to time your sleep, caffeine intake, naps, and light exposure.
• While in the air, live according to the new time zone. If you should be sleeping during your flight to arrive in the morning, then ignore movies and entertainment, and just sleep as much as you can. If you will arrive in the evening and should stay awake while traveling, make sure you have activities, entertainment, caffeine, etc., to keep yourself awake during the flight.
• Although it may be tempting to grab an energy drink or coffee before your flight, it’s typically recommended to avoid stimulating unless it’s in the morning of your final destination. Once you’ve arrived, caffeine may be a helpful way to increase alertness and physical performance, but just be careful of how much you consume and when. Caffeine after 2 PM will interfere with sleep no matter what, but may be even more severe for those experiencing jet lag. Again, do what makes sense for your destination not for how your body feels.
• Another strategy is the correct and careful use of melatonin. Doses of 0.3 – 1 mg will produce an effect closest to natural melatonin spikes. For more information about this sleep supplement, check out our other videos.
• A more advanced tip is to consider fasting. New research suggests that not eating can help reset your body’s circadian rhythm, because the timing and content of meals does influence your internal clocks. By fasting, you can reboot the feeding cycle and help decrease the time warp. Overall, though, be sure to drink plenty of fresh water and eat healthy meals to keep your gut, body and mind working well.
• Strategic napping has also been discussed as a potential method to mitigate the symptoms of jet lag. Long naps during times when you should be alert may interfere with adaption to the new time zone. It’s generally recommended to nap during the nighttime in your new destination or in the morning. Power naps about 20 minutes long may help decrease daytime sleepiness, just be careful they’re not timed too close to when you should be going to bed.
• If you’re able to, try traveling a few days prior to a competition, race, big meeting or event. This will give you time to adjust before needing to be performance ready. If you need to train or go into performance-mode immediately, schedule around your sleep-wake cycle to take advantage of the jet lag. If you’re traveling west, you’ll probably wake up extra early, so get your training and meetings in early. If you’re traveling east, you’ll probably be more wired at night, so plan events for later in the evening.

Wrapping Up

As  mentioned, it’s not possible to totally beat jet lag, especially with large time differences, but with proper preparation you can minimize it’s effects and even use it to your advantage.

If you find this video useful, share it with someone who is planning a long distance trip soon and tell us what you think in the comment section below. 

Also, check out the references used to create this article.

References

•   https://bjsm.bmj.com/content/bjsports/36/1/54.full.pdf
•   https://pdfs.semanticscholar.org/bd7d/3455a8f033693bbc8e7b9851ded3e9325f11.pdf
•   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3435929/
•   https://www.ncbi.nlm.nih.gov/pubmed/8945751/
•   https://www.ncbi.nlm.nih.gov/pubmed/12070640/
•   https://www.ncbi.nlm.nih.gov/pubmed/3906341/
• https://www.researchgate.net/profile/Heinz_Lohrer/publication/11203968_Jet_lag_in_athletes_after_eastward_and_westward_time-zone_transition/links/00b495167a5a328f63000000/Jet-lag-in-athletes-after-eastward-and-westward-time-zone-transition.pdf

Your workout routine and diet are perfect, and even your heart is in the right place. Still, no matter how hard you work to lose weight, you struggle with the process and can’t get the body you desire.

The worst thing is that someone else who follows the same program GETS the desired results.

When you talk, you find out that both of you share a common approach to weight loss:

• You eat meals that focus on lean protein and vegetables.
• You exercise at least 3 times per week, focusing on both weights and cardio.
• You know which foods are truly healthy and which you need to limit—and you really do so.

Yet, there is a difference between you two. You are the one that continues to struggle. You can’t maintain your focus. You have a hard time controlling your hunger, always crave sweets, and despite your biggest efforts in the gym, you don’t achieve the same results as someone else following the same fitness and dietary plan.

What is the problem? Why isn’t your exercise working?

Maybe you don’t know how to train properly. Maybe you lack the willpower or maybe it’s genetics and there is nothing you can do about it.

There is definitely an answer to your question, and there is definitely a solution for your problem.

Most likely, your problem is lack of sleep.

Studies show that if you’re trying to lose weight, the amount of sleep you get may be just as important as your diet and exercise. Keep watching this video to find out how exactly lack of sleep undoes your exercising efforts.

How Does Sleep Control Your Diet?

Most people who are trying to lose weight believe that a healthy weight loss revolves around eating and movement. Simply put, to look better you need to eat less and move more. However, that’s not so easy to do, and also not the most important thing.

Between living your life, working, and exercising, you’re probably forgetting to sleep enough. Or even worse, you don’t realize that sleep is the key to being rewarded for your diet and fitness efforts. Let’s take a look at some epidemiological research that found the link between sleep and weight gain.

Several studies have been conducted looking at the correlation (degree of association) between body fat and sleep. The results of the research indicate an inverse correlation – less sleep is being associated with more body fat[1], and that is further associated with more fat mass gain over time.[2]

According to the study published in the Annals of Internal Medicine, sleeping less than 7 hours per night can reduce or even undo the benefits of dieting.[3] When our bodies receive less than adequate rest, the amount of fat loss is cut in half. Due to hormonal imbalance, you also become hungrier, feel less satisfied after meals, and lack energy to exercise.

You may be thinking this is correlation research, and therefore it’s not conclusive. However, there is also a persistent relationship between less sleep time and greater fat mass. The link persists even after controlling the possible confounding factors.

For example, in a study published in the Journal Sleep Medicine, researchers have excluded the possible confounding agents, and concluded that the association between lack of sleep and weight gain persists even after controlling demographic, lifestyle, work and health related factors.[4]

We should also mention that researchers have found out that shorter sleep increases expression of genetic risks for high body weight. At the same time, longer sleep duration may suppress genetic influences on body weight.[5]

How Sleep Deprivation Affects Weight Loss

So, how exactly sleep deprivation affects weight loss? Try to remember how you feel when waking up after a bad night of sleep. Do you feel exhausted, dazed, and even confused? Maybe a bit grumpy? If you do, you should know that your brain is not the only one – your metabolism and especially fat cells feel the same way too.

When you are sleep deprived, your body experiences “metabolic grogginess”. The researchers from the University of Chicago came up with this term after observing that due to lack of sleep, the body’s ability to properly use insulin becomes completely disrupted.[6]

Epidemiological research shows a strong correlation between abnormal sleep patterns and metabolic syndrome.[7] Lack of sleep over time leads to insulin resistance, hypertension, diabetes type 2 and obesity.[8]

Reducing sleep for only 2 hours daily can lead to a state of insulin resistance in otherwise healthy persons within a week.[9] Reducing your sleep time for 4 hours affects your metabolism so severe that insulin resistance can be developed only after one single night.[10]

So, why is insulin important for weight loss?

Insulin is a peptide hormone that regulates your body’s ability to process food into energy. Insulin resistance is a very bad thing for weight loss, because when insulin is functioning well, fat cells remove fatty acids and lipids from your blood stream and prevent fat storage. If you are insulin resistant, the lipids will circulate in your blood stream, which leads to producing more insulin. Eventually, the excess insulin will start storing fat instead of using it. This is how you not only become fat, but also increase your chances of getting diabetes.

Apart from insulin, sleep deprivation affects 3 other hormones related to weight gain:

• Ghrelin, the hunger hormone which tells your brain when it’s hungry and when to eat.
• Leptin, the satiety hormone which tells your brain when it’s full.
• Cortisol, a stress hormone that activates upon waking and conserves energy as fat reserves to use as fuel during the day.

The mentioned hormones are disrupted due to lack of sleep which results in making you feel constantly hungry and therefore hindering your weight loss efforts. Here is how.

Hunger is controlled by two hormones: leptin and ghrelin. Leptin is a hormone that is produced in your fat cells, and which tells your brain when you are full. Ghrelin is known as the hunger hormone and the more you produce it, the more you stimulate hunger while at the same time reducing the amount of calories you burn and increasing the amount of fat you store. To successfully lose weight, you need to control leptin and ghrelin, and as almost every other hormone in your body, these two are also significantly influenced by sleep.

Research shows that lack of sleep increases hunger, and particularly depresses leptin while at the same time increases the amount of ghrelin you produce on a daily basis.[11]

Poor sleep is also linked to changes in serotonin levels – a hormone that significantly influences your appetite. Lack of sleep increases the levels of the stress hormone cortisol, and activates the reward centers in your brain that trigger a need for serotonin. Serotonin is often released by consuming fat and carbs, so this is why you may be constantly craving for sweets and junk food.

So, briefly explained, cortisol makes you want food more, while sleep loss also causes your body to produce more ghrelin. A combination of high ghrelin and cortisol basically shuts down the areas of your brain that leave you feeling satisfied after a meal, meaning you feel hungry all the time—even if you just ate a big and heavy meal.

The hormonal imbalances caused by lack of sleep we just mentioned above, result in an internal battle that makes it almost impossible to lose weight even if you do everything the right way.

How Sleep Loss Sabotages Your Exercising Efforts

As everything we mentioned isn’t enough, sleep loss also sabotages your gym time. No matter whether you want to lose weight or gain muscle, in order to lose fat, you need muscles. Why? Because muscles are the enemy of fat, and they help to burn it.

However, lack of sleep is the enemy of muscle, and studies have shown that sleep deprivation reduces protein synthesis (your body’s ability to make muscles) and causes muscle loss.[12]

Even short term deprivation may completely undo your exercising efforts. According to research, long-term sleep deprivation, may result in higher fat mass gains (due to insulin resistance), while short term sleep deprivation appears to hinder fat loss attempts by reducing the percentage of weight loss that is actually fat mass.

In a study published in the Annals of Internal Medicine in 2010, sleep deprivation adversely affects nutrient partitioning during weight loss. Nutrient partitioning is all about where the energy from the nutrients you take in goes, and whether the calories from those nutrients are burned as fuel, stored as fat, or taken up by muscle tissue to build new muscles. The degree to which each takes place depends on a variety of factors, including genetics and hormonal influences, particularly insulin.

If you are on a weight loss diet, reducing your sleep by 3 hours will result in a rather unfavorable nutrient partitioning effect or simply explained, you will be losing more weight from lean mass than fat mass.[13]

Lack of sleep will also make your body harder to recover from exercise. In order to repair your muscles, your body needs to produce growth hormones and growth hormones are particularly produced in slow wave sleep. Studies show that, in case of sleep deprivation, the body compensates for the lack of GH during the day, and that overall daily exposure to GH is left not significantly different.[14] However, that’s when cortisol comes in to mess things up even more.

Cortisol (which is triggered by sleep deprivation) also slows down the production of growth hormones.[15] So, when you are sleep deprived, the already reduced production of growth hormone is further slowed down by high cortisol levels in your body. When you’re suffering from slept debt, this makes everything you do more challenging, especially your workouts. So, if you’re someone who doesn’t particularly enjoy exercising, this will make it almost unbearable.

Wrapping Up

As you can see, the connection between sleep and weight gain is very hard to ignore, and getting proper night’s rest is equally as sticking to your workout routine and diet.

With our hectic schedules and lifestyles, it may be very hard to get the recommended 8 hours of sleep per night. However, the least you can do is to make sure that one night of bad sleep isn’t followed by a few more. It doesn’t seem like much, but you’re at least off to a good start. Take a look at the resources we found to create this article and let us know your experience in the comments below!

Resources

[1] Yi S, Nakagawa T, Yamamoto S, Mizoue T, Takahashi Y, Noda M, Matsushita Y, Short sleep duration in association with CT-scanned abdominal fat areas: the Hitachi Health Study. International Journal of Obesity, 2013. available at https://www.ncbi.nlm.nih.gov/pubmed/22349574 “Shorter sleep duration is associated with higher BMI, WC and SFA in men”

[2] Hairston KG, Bryer-Ash M, Norris JM, Haffner S, Bowden DW, Wagenknecht LE, Sleep duration and five-year abdominal fat accumulation in a minority cohort: the IRAS family study. Journal Sleep, 2010. available at https://www.ncbi.nlm.nih.gov/pubmed/20337186 “In this minority cohort, extremes of sleep duration are related to increases in BMI, SAT, and VAT in persons younger than 40 years old.”

[3] Insufficient Sleep, Diet, and Obesity. Ann Intern Med. ;153:I–28. doi: 10.7326/0003-4819-153-7-201010050-00002 available at https://annals.org/aim/fullarticle/746253/insufficient-sleep-diet-obesity

[4] Di Milia L, Vandelanotte C, Duncan MJ. The association between short sleep and obesity after controlling for demographic, lifestyle, work and health related factors. Sleep Medicine, 2013. available at https://www.ncbi.nlm.nih.gov/pubmed/23419528 “After adjustment of several confounding variables, a significant association between short sleep and obesity was obtained, but there was no association between short sleep and being overweight.”

[5] Watson NF, Harden KP, Buchwald D, Vitiello MV, Pack AI, Weigle DS, Goldberg J., Sleep duration and body mass index in twins: a gene-environment interaction. Journal Sleep 2012. available at https://www.ncbi.nlm.nih.gov/pubmed/22547885 “Shorter sleep duration is associated with increased BMI and increased genetic influences on BMI, suggesting that shorter sleep duration increases expression of genetic risks for high body weight. At the same time, longer sleep duration may suppress genetic influences on body weight.”

[6] Kristen L. Knutson, PhD,1Karine Spiegel, PhD, Plamen Penev, MD, PhD, and Eve Van Cauter, PhD, The Metabolic Consequences of Sleep Deprivation, Sleep Med. Rev. 2007 available at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1991337/ “…chronic partial sleep loss may increase the risk of obesity and diabetes via multiple pathways, including an adverse effect on parameters of glucose regulation, including insulin resistance, a dysregulation of the neuroendocrine control of appetite leading to excessive food intake and decreased energy expenditure.”

[7] Najafian J, Toghianifar N, Mohammadifard N, Nouri F, Association between sleep duration and metabolic syndrome in a population-based study: Isfahan Healthy Heart Program. Journal of research in medical sciences: the official journal of Isfahan university of Medical sciences, 2011 available at https://www.ncbi.nlm.nih.gov/pubmed/22091310

[8] Knutson KL, Sleep duration and cardiometabolic risk: a review of the epidemiologic evidence. Best practice & research. Clinical endocrinology and metabolism, 2010. available at https://www.ncbi.nlm.nih.gov/pubmed/21112022

[9] Broussard JL, Ehrmann DA, Van Cauter E, Tasali E, Brady MJ, Impaired insulin signaling in human adipocytes after experimental sleep restriction: a randomized, crossover study. Annals of Internal Medicine, 2012 available at https://www.ncbi.nlm.nih.gov/pubmed/23070488 “Sleep restriction results in an insulin-resistant state in human adipocytes. Sleep may be an important regulator of energy metabolism in peripheral tissues.”

[10] Robertson MD, Russell-Jones D, Umpleby AM, Dijk DJ, Effects of three weeks of mild sleep restriction implemented in the home environment on multiple metabolic and endocrine markers in healthy young men. Metabolism: Clinical and Experimental, 2013 available at https://www.ncbi.nlm.nih.gov/pubmed/22985906

[11] Benedict C, Brooks SJ, O’Daly OG, Almèn MS, Morell A, Åberg K, Gingnell M, Schultes B, Hallschmid M, Broman JE, Larsson EM, Schiöth HB, Acute sleep deprivation enhances the brain’s response to hedonic food stimuli: an fMRI study. The Journal of Clinical Endocrinoloy and Metabolism, 2012. available at https://www.ncbi.nlm.nih.gov/pubmed/22259064%20%20 “…acute sleep loss enhances hedonic stimulus processing in the brain underlying the drive to consume food… These findings highlight a potentially important mechanism contributing to the growing levels of obesity in Western society.”

[12] Janne Grønli, Jonathan Soulé, and Clive R. Bramham, Sleep and protein synthesis-dependent synaptic plasticity: impacts of sleep loss and stress, Frontiers in behavioral neuroscience, 2013 available at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3896837/

[13] Nedeltcheva AV, Kilkus JM, Imperial J, Schoeller DA, Penev PD, Insufficient sleep undermines dietary efforts to reduce adiposity. Insufficient sleep undermines dietary efforts to reduce adiposity 2010 available at https://www.ncbi.nlm.nih.gov/pubmed/20921542 “The amount of human sleep contributes to the maintenance of fat-free body mass at times of decreased energy intake. Lack of sufficient sleep may compromise the efficacy of typical dietary interventions for weight loss and related metabolic risk reduction.”

[14] Spiegel K, Leproult R, Colecchia EF, L’Hermite-Balériaux M, Nie Z, Copinschi G, Van Cauter E., Adaptation of the 24-h growth hormone profile to a state of sleep debt. American Journal of Physiology. Regulative, integrative and comparative physiology, 2000 available at https://www.ncbi.nlm.nih.gov/pubmed/10956244

[15] Madhusmita Misra, Miriam A. Bredella, Patrika Tsai, Nara Mendes, Karen K. Miller and Anne Klibanski, Lower growth hormone and higher cortisol are associated with greater visceral adiposity, intramyocellular lipids, and insulin resistance in overweight girls, American Journal of Physiology, Endocrinology and Metabolism, 2008 available at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2519763/