Importance of Sleep in your Fat Loss Journey

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Hi all, let’s discuss today the importance of sleep in your journey towards fat loss.

I have never personally suffered or had trouble sleeping but know many and worked with many people resorting to caffeine and other stimulants to keep there energy level high. Not realizing low energy levels was connected to lack of sleep. no ambition to train and have bad sessions when managing to do so. Sleep can seriously affect how you feel. Why does this happen?

People associate being fit with losing stomach fat. Lower body fat percentage means more visible abs. A lot of my clients struggle to attain abs. I find out pretty quickly they sleep very little, less than six hours, wake up feeling tired, and can’t seem to have a good sleep.

The immune system weakens when you sleep less, your likelihood of getting sick increases and can cause you to sink into depression.

Busy lifestyles have people anticipating their day off to catch up on sleep. Good sleeping habits are something you must practice daily. Growth hormones (melatonin, cortisol, insulin) take the biggest hit when you deprive your body of sleep. Aesthetically pleasing physiques rely on growth hormones.

Growth hormone

Fat burns slower and muscles and bones can’t grow without the use of the growth hormone.

Two hours of deep sleep activate the growth hormone. A natural decrease begins in your late 20’s. Bad sleeping habits increase the decline. Developing lean muscle depends on the growth hormone, which aids fat loss. Shedding those extra pounds is hard when you aren’t sleeping well. Monitor your sleeping patterns to fix the problem.


The pineal gland produces melatonin in absolute darkness, boosts energy metabolism, and supports good sleeping habits. Don’t turn on the light if you wake up in the middle of the night, it stops the production of melatonin.


Cortisol helps us survive and remain alert in demanding situations. This stress hormone occurs in the morning when we wake up, and as the day progresses the levels lower naturally.

The issue is a lot of people have unnatural cortisol levels, can’t sleep at night, and struggle to wake up in the morning. Circadian rhythms create a natural sleep cycle in conjunction with healthy cortisol levels.

When the stress hormone doesn’t gradually decrease throughout the day it causes an imbalance. Most people have abnormally high cortisol levels when they try to fall asleep because of screen time. Stop watching late night television, using your laptop in bed, and drinking alcohol in the evening. Give your body time to decompress and relax before diving into a deep slumber.


Uneven blood sugar levels derive from lack of sleep. Insulin is responsible for controlling blood sugar levels.

I mentioned how insulin plays a crucial role in fat loss in my article about Insulin Sensitivity. Insulin is referred to as the fat storage hormone When the body lacks sleep, it goes into a state of shock and demands an instant reservoir of energy. Most times, your body misinterprets the request and stores the energy you consume as fat.

When your hormones have no equilibrium your body is incapable of resting and recovering correctly. You won’t have proper energy to train efficiently and you will have no over your appetite. The bad news is this is when the body either gains weight or struggles to shed off pounds. Fortunately, rectifying your sleep patterns help get your hormones back on track.

Here are is my best advice for you to revive your sleeping habits and natural energy to attain washboard abs:

1. Establish a routine you can consistently stick to every single night. Make sure you average between 7-8 hours of sleep.

  1. Bathe in a warm tub 30 minutes before bedtime (add 250 grams of Epsom salts and lay in the water and absorb the vibes for 20 minutes)
  2. Keep your room as dark as humanly possible. Put up blackout blinds for optimal melatonin production.
  3. Shut off any flashing lights. Make sure clocks and televisions don’t emit any light because their electric magnetic fields disrupt your sleep.
  4. Start a gratitude journal. Write down five things you are thankful for in your life.
  5. Eliminate caffeine and any other stimulants after 3 pm.

Courtesy of our ManCave UAE PT

Rob Sharpe -

Dubai Fitness Mens Fitness

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