#65: Outsmart Sleep Deprivation

Arnold's Pump Club

Health & Fitness, Fitness

4.9 • 2.3K Ratings

🗓️ 17 August 2023

⏱️ 6 minutes

🔗️ Recording | iTunes | RSS

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Summary

Some nights, you're not going to be able to get enough sleep. But that doesn't mean your health has to suffer the next day. On this episode, Arnold walks through two real-life scenarios: how to thrive when you don't get enough rest, and what to do if exercise isn't enjoyable and you're trying to get back in shape.

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Transcript

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0:00.0	Welcome back to another episode of Arnold's Pump Club.
0:04.1	Today, we're going to talk about real-life scenarios. Lots of studies tell you what works in an
0:10.8	optimal situation, but life is rarely optimal. And it's important to know how you can still
0:19.1	be healthy when you can't get enough sleep or find yourself struggling to exercise consistently.
0:26.1	And you'll get two great tips that will help you successfully navigate those moments.
0:33.0	I like getting to the point, so let me help you make sense of all the nonsense in wellness,
0:39.2	so you can be healthier and happier. We've talked a lot about the importance of sleep.
0:45.0	In general, it's good to try and get 7 to 9 hours per night. But if you can't get as much
0:50.5	sleep as you need, is it better to rise earlier or stay up later? The latest science suggests
0:57.6	waking up earlier is healthier than going to bed later when trying to limit the damage of sleep
1:03.1	deprivation. In the study, scientists examined the impact of sleep restriction by comparing people
1:11.2	who either went to bed two hours later or woke up two hours earlier. Remember, in both situations,
1:17.9	the participants will sleep deprived. Those who woke up two hours earlier ate fewer calories,
1:24.2	fat, and sodium. The next day compared to those who stayed up two hours later. And if that wasn't
1:29.8	enough, individuals who woke up earlier were 30% more likely to engage in physical activity,
1:36.6	whereas most research focuses how long you sleep. This study is helpful for those real life scenarios
1:45.8	where it might not be possible to get enough rest. When faced with choosing between a later night
1:54.3	or an earlier morning, getting to bed as soon as possible appears to give you the best chance
1:59.5	of winning the next day. If you typically stay up late, try to push a bedtime back by 15 minutes
2:05.2	per week. We're not talking about significant changes. Remember, the results were established by
2:12.8	moving sleep back just two hours. And it's possible that even one hour earlier would lead to
2:19.5	benefits. Now, let's talk about exercise. I've been training my whole life. And even though it's
	...

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