In the article, I’ve tried busting the myths around overtraining and poor diet while highlighting the importance of sleep.
In the movie Sholay, when Maa said “Beta jaldi soja varna Gabbar aa jayega!” (“Son, sleep fast, else Gabbar will arrive!”), she was referring to the Gabbar (villain) of health risks and ailments that could emerge if one doesn’t take bedtime seriously.
Not convinced by what Maa said in Sholay? Well, a report from the U.S. government states the same. Not getting proper sleep is tied to seven of the top fifteen causes of death in the country.
In today’s fast-paced lifestyle and hustle culture of the modern world, the importance of healthy sleeping habits and getting enough rest is frequently overlooked. Students burn the midnight oil, youth revel in late-night parties and all-nighters, and adults endure extended work hours. Adding to the mix, many individuals engage in intense physical workouts even when sleep-deprived. Unfortunately, these habits often do more harm than good.
A common myth persists among people that more exercise is always better, leading to overtraining. Overtraining occurs when the intensity and volume of exercise surpass the body’s ability to recover, resulting in various adverse effects such as fatigue, decreased performance, and an increased risk of injuries.
Another common belief among people is that exercise can negate the effects of a poor diet. However, Exercise alone may not fully offset the negative impacts of an unhealthy diet. There’s a saying “You can’t out-exercise a bad diet” which underscores the importance of maintaining a balanced and nutritious eating plan.
It’s crucial to balance exercise with adequate rest, recovery, and a nutritious eating plan. But how can you ensure that you’re getting enough rest and muscle recovery?
The best place to start is by fixing your circadian rhythm. Think of your circadian rhythm as your body’s internal clock that governs various functions throughout the day, influencing when you feel awake and alert and when you naturally feel sleepy. Align your circadian rhythm with nature’s cycle as much as possible. If you’re looking to improve or reset your circadian rhythm, here are some strategies that may help.
Establish a Regular Sleep Schedule
Go to bed and wake up at the same time every day, even on weekends.
Expose Yourself to Natural Light
Spend time outdoors, especially in the morning. Natural light helps regulate your circadian rhythm and reinforces your wakefulness during the day.
Sleep Early and Limit Exposure to Artificial Light at Night
Did you know that consistently sleeping late at night may contribute to long-term decreases in testosterone levels, potentially affecting energy levels, mood, and overall health? Try sleeping early and reduce exposure to bright screens (phones, computers, TVs) at least an hour before bedtime.
Watch Your Diet
Avoid heavy meals and caffeine close to bedtime.
Create a Relaxing Bedtime Routine
Establish calming pre-sleep rituals, such as reading a book, taking a warm bath, or practicing deep breathing or relaxation techniques.
Attempting to adopt all these practices simultaneously can be overwhelming. The key is to begin with one positive habit and gradually incorporate others. These small steps can have a significant impact, transforming you into a healthier person.
Keep in mind that rather than operating from a state of stress and ignorance, strive to operate from a place of consciousness and mindfulness.
References
- The Huberman Lab Podcast: The Science & Practice of Perfecting your sleep
- Huberman Lab website: https://www.hubermanlab.com/episode/dr-matthew-walker-the-science-and-practice-of-perfecting-your-sleep
- Available on Spotify: https://open.spotify.com/episode/4KNsmuCgX6lz8GE2J3393Y and YouTube: https://www.youtube.com/watch?v=gbQFSMayJxk.
- Reference US government report about Sleep: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6473877/
- LinkedIn post from Luke Coutinho: https://www.linkedin.com/feed/update/urn:li:activity:7154012235827232769?updateEntityUrn=urn%3Ali%3Afs_updateV2%3A%28urn%3Ali%3Aactivity%3A7154012235827232769%2CFEED_DETAIL%2CEMPTY%2CDEFAULT%2Cfalse%29
Author – Apratim Meshram
