If you are trying to lose body fat, sleep deprivation can really put a dent in your progress. The bad news is that sometimes you cannot avoid a sleep debt.
Sadly, many people do not know how to manage sleep deprivation and exercise.
So here are some strategies for mitigating the negative side effects:
1. Use high intensity light: At the very least, high intensity light will ward off some of the tiredness that comes with a sleep debt. The best way to get this type of light is to buy a SAD light. This is especially helpful if you spend all day at a desk.
2. Have some stimulants: I would avoid regular coffee and caffeine pills. Instead, stick with natural sources of caffeine like loose leaf teas for the best results. Not only will they prevent you from crashing, but they will be much easier on your stomach.
3. Don't train as hard: Lifting weights or intense exercise breaks down your body. And a strong sleep debt can prevent you from recovering properly. So make sure you don't train as hard as you are used to. This will prevent you from getting sick.
4. Take mini-naps: You don't need a one hour nap to get a benefit here. You can have extremely short naps and still get some rejuvenation and recovery. I would recommend aiming for twenty minute naps when you feel weak.
5. Have food every couple of hours no matter what: Even if you aren't hungry, you still should eat some food because your body will repair itself better. And remember that even if you don't feel hungry, your body needs this food.
6. Cut out exercise if you start to feel sick: If the sleep deprivation and stress becomes too much for your system, stop exercising. It's better to take a couple days off instead of getting sick and having to take weeks off.
Sleep deprivation can be managed properly if it's temporary. Chronic deprivation, however, is a different animal and should be avoided at all costs.
Sadly, many people do not know how to manage sleep deprivation and exercise.
So here are some strategies for mitigating the negative side effects:
1. Use high intensity light: At the very least, high intensity light will ward off some of the tiredness that comes with a sleep debt. The best way to get this type of light is to buy a SAD light. This is especially helpful if you spend all day at a desk.
2. Have some stimulants: I would avoid regular coffee and caffeine pills. Instead, stick with natural sources of caffeine like loose leaf teas for the best results. Not only will they prevent you from crashing, but they will be much easier on your stomach.
3. Don't train as hard: Lifting weights or intense exercise breaks down your body. And a strong sleep debt can prevent you from recovering properly. So make sure you don't train as hard as you are used to. This will prevent you from getting sick.
4. Take mini-naps: You don't need a one hour nap to get a benefit here. You can have extremely short naps and still get some rejuvenation and recovery. I would recommend aiming for twenty minute naps when you feel weak.
5. Have food every couple of hours no matter what: Even if you aren't hungry, you still should eat some food because your body will repair itself better. And remember that even if you don't feel hungry, your body needs this food.
6. Cut out exercise if you start to feel sick: If the sleep deprivation and stress becomes too much for your system, stop exercising. It's better to take a couple days off instead of getting sick and having to take weeks off.
Sleep deprivation can be managed properly if it's temporary. Chronic deprivation, however, is a different animal and should be avoided at all costs.
About the Author:
Author Katherine Crawford, a fitness expert and former arm fat sufferer, teaches how to get rid of flabby arms quickly. Unearth how to get sexy and toned arms by visiting her blog with tricep exercises for women right now!
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