Table of Contents
INTRODUCTION: The silent killer of your goals.
There are many questions related to sleeping. How does sleep routine for productivity affect the body ? Where does it affect? Why does it affect me? Simple is that you can do nothing without sleeping at night because you are physically and mentally tired. You are not interested in any work. You find yourself in trouble. No matter how you eat, clean how you workout? How is life, lifestyle and exercise ? How is your diet? If your sleep is not proper.
Missing even a few hours can disrupt your hormones balance, slow down your fat burning, weakens your muscles,etc.
What happens when you do not sleep enough?
Hormonal imbalance:
Cortisol hormones (stress hormones) – store large amounts of fat in your body.espacially in the belly.
Testosterone hormones- it slows down muscle building
Ghrelin (hunger hormones) are leptin (fullness hormones) you feel hungry even when you have eaten enough
Poor workout:
You feel tired unfocused demotivated in your work
Slower reaction time, weaker lifts, shorter stamina
Recovery takes longer time ,
Slower metabolism:
Your body burns few calories at rest.
Blood sugar levels become poor. Insulin resistance increases.
Increased risk of injury.
Sleep routine for productivity is necessary and deprived people are less flexible and have more injuries
It is disturbing the central nervous system.mental bournet.
Mental & emotional Breakdown.
Mood swings, low motivation, stress and depression become common.
It is harder to work regularly with a diet and consistency.
Impact of poor sleep on your fitness:
- Muscles growth slows down:
Good sleep routine for productivity = repairs muscle of the body and helps in the regulation of growth hormones.
Poor sleep= reduce protein synthesis, build slower or no muscles.
You work like you’re tired or unmotivated.
- Fats burning get blocked:
Sleep routine for productivity controls fat burning hormones or metabolic rate.
Less sleep imbalance of cortisol hormones.your body stores more fat especially belly fat,
Poor sleep also affects insulin sensitivity
- Hunger cravings increase:
Sleep increase hunger hormones and decrease satiety hormones.
You crave suger , junk food and carbs during whole day.
Emotional eating is very harder to control.
- Performance declines:
Your mind is tired and you are also physically tired.
Your muscles are very weak due to poor sleep so you are also demotivated you cannot perform your action with focus.
- You burn out easily:
Sleep helps to manage your stress , anger and anxiety etc
Tips to improve Better sleep:
Stick to constant sleep schedule:
Go to bed, sleep and wake up at the same time everyday .Even in the holidays .This regulates your internal body system.
Avoid screen before going to bed:
Try to no use of any device like mobile phone , laptop or
Computer at least 1 hour before sleeping.
Off your all lights before sleeping because it disturb your
Sleeping hormones.
Turn your room into sleep zone:
Sure that your room is clean, cold according to the environment and the arrangement is very good.
Use blockout curtains,a fan or even white noise apps.
Cut caffins after 2 to 3 pm:
Cut off your tea, coffee or energy drinks before going to bed.
Because these drinks stay in your body for some hours.
Create a night routine:
Take a warm shower before going to bed.
Read light books like moral or islamic stories.
Do a little prayer or gratitude journey
After that, make sure that your lights are off.
Use natural sleep boosters:
Warm milk with turmeric
Chamomile or lavender tea
A banana contains magnesium or tryptophan.
Track your sleep:
Use sleep apps or sleep watches to see your sleep patterns and improve them
Why better sleep = more money
Sleep boosts your
Memory
Focus and creativity
Clear your mind from all doubts
Keeps you active and fresh
🍽️ Pro Tip: A productive day starts not just with good sleep—but also with a healthy breakfast. If you want to boost your metabolism and maintain energy levels all day, don’t skip the morning meal. Discover easy and effective breakfast ideas designed specifically for weight loss in our guide here 👉 Healthy Breakfast for Weight Loss
.