Prioritize Sleep for Better Recovery and Weight Loss: Adjusting for Daylight Savings
Prioritize Sleep for Better Recovery and Weight Loss: Adjusting for Daylight Savings
As we approach daylight savings this weekend, it’s the perfect time to talk about the critical role sleep plays in weight loss and recovery. Losing an hour of sleep might not seem like a big deal, but even small disruptions to your sleep schedule can have a significant impact on your fitness progress, metabolism, and overall well-being.
The Connection Between Sleep and Weight Loss
Many people focus on training and nutrition when trying to lose weight, but sleep is the often-overlooked pillar of success. Poor sleep can disrupt hormone levels, leading to increased hunger and cravings, particularly for high-calorie, processed foods. Sleep deprivation affects two key hormones:
Leptin – This hormone signals fullness. When sleep-deprived, leptin levels decrease, making it harder to feel satisfied after meals.
Ghrelin – This hormone signals hunger. Lack of sleep increases ghrelin levels, leading to a greater appetite and potential overeating.
In addition to affecting hunger signals, poor sleep negatively impacts insulin sensitivity, which can make it more challenging for your body to regulate blood sugar levels and store fat efficiently.
Sleep’s Role in Recovery
Beyond weight loss, sleep is essential for muscle recovery and overall performance. When you sleep, your body goes into repair mode, releasing growth hormone to aid in muscle recovery and tissue repair. If you’re training hard, whether for strength, endurance, or a HYROX event, prioritizing quality sleep helps your body adapt and perform at its best.
Lack of sleep can also increase cortisol (the stress hormone), which contributes to inflammation and makes it harder for your body to recover. Over time, this can lead to decreased performance, higher injury risk, and stalled progress in your fitness journey.
Adjusting for Daylight Savings
This weekend, we lose an hour of sleep as we “spring forward,” but that doesn’t mean you have to let it derail your progress. Here are some tips to ensure a smooth transition and maximize recovery:
Gradually adjust your bedtime – Start going to bed 15–30 minutes earlier a few nights before the time change to ease into the new schedule.
Stick to a consistent sleep schedule – Try to go to bed and wake up at the same time every day, even on weekends.
Limit screen time before bed – Blue light from phones and TVs can interfere with melatonin production, making it harder to fall asleep.
Create a relaxing nighttime routine – Activities like stretching, reading, or deep breathing can help signal to your body that it’s time to wind down.
Prioritize naps if needed – If you’re feeling sluggish from the time change, a short 20–30 minute nap can help boost energy without disrupting nighttime sleep.
Movement with Purpose: Supporting Your Goals Holistically
At AC Fitness, we believe in a well-rounded approach to training—where movement, nutrition, and recovery all play a role in achieving your goals. Sleep isn’t just about feeling rested; it’s about setting your body up for success. As we adjust to daylight savings, take the extra step to prioritize your sleep so you can continue to train hard, recover well, and move with purpose.
Are you struggling to balance training, recovery, and lifestyle factors? Let’s create a plan that works for you! Reach out to AC Fitness and take control of your health today.