{"id":297287,"date":"2021-09-27T16:13:13","date_gmt":"2021-09-27T14:13:13","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=297287"},"modified":"2025-08-05T11:11:00","modified_gmt":"2025-08-05T09:11:00","slug":"sleep-the-most-effective-energy-booster-and-fat-burner","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/sleep-the-most-effective-energy-booster-and-fat-burner\/","title":{"rendered":"Sleep: The Most Effective Energy Booster and Fat Burner"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/sleep-the-most-effective-energy-booster-and-fat-burner\/#Why_do_we_need_sleep\" title=\"Why do we need sleep?\">Why do we need sleep?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/sleep-the-most-effective-energy-booster-and-fat-burner\/#Elite_athletes_sleep_less_than_they_need_to_What_other_results_did_the_new_study_show\" title=\"Elite athletes sleep less than they need to. What other results did the new study show?\">Elite athletes sleep less than they need to. What other results did the new study show?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/sleep-the-most-effective-energy-booster-and-fat-burner\/#Do_sports_students_need_to_sleep_longer_than_the_adult_population\" title=\"Do sports students need to sleep longer than the adult population?\">Do sports students need to sleep longer than the adult population?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/sleep-the-most-effective-energy-booster-and-fat-burner\/#7_reasons_why_sleep_is_the_best_fat_burner_and_pre-training_in_one\" title=\"7 reasons why sleep is the best fat burner and pre-training in one\">7 reasons why sleep is the best fat burner and pre-training in one<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/sleep-the-most-effective-energy-booster-and-fat-burner\/#1_Helps_with_energy_regeneration\" title=\"1. Helps with energy regeneration\">1. Helps with energy regeneration<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/sleep-the-most-effective-energy-booster-and-fat-burner\/#2_Supports_regeneration_and_muscle_growth\" title=\"2. Supports regeneration and muscle growth\">2. Supports regeneration and muscle growth<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/sleep-the-most-effective-energy-booster-and-fat-burner\/#3_It_improves_speed_strength_coordination_and_other_sporting_skills\" title=\"3. It improves speed, strength, coordination and other sporting skills\">3. It improves speed, strength, coordination and other sporting skills<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/sleep-the-most-effective-energy-booster-and-fat-burner\/#4_Tips_for_losing_weight_prevent_overeating_and_eat_healthily_relative_to_your_needs\" title=\"4. Tips for losing weight, prevent overeating and eat healthily relative to your needs\">4. Tips for losing weight, prevent overeating and eat healthily relative to your needs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/sleep-the-most-effective-energy-booster-and-fat-burner\/#5_Encourages_motivation_and_the_will_to_pursue_your_goals\" title=\"5. Encourages motivation and the will to pursue your goals\">5. Encourages motivation and the will to pursue your goals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.com\/blog\/sleep-the-most-effective-energy-booster-and-fat-burner\/#6_Reduces_the_risk_of_injury\" title=\"6. Reduces the risk of injury\">6. Reduces the risk of injury<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.com\/blog\/sleep-the-most-effective-energy-booster-and-fat-burner\/#7_Promotes_immunity_and_resistance_to_illness\" title=\"7. Promotes immunity and resistance to illness\">7. Promotes immunity and resistance to illness<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.com\/blog\/sleep-the-most-effective-energy-booster-and-fat-burner\/#Why_dont_we_sleep_enough\" title=\"Why don&#8217;t we sleep enough?\">Why don&#8217;t we sleep enough?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.com\/blog\/sleep-the-most-effective-energy-booster-and-fat-burner\/#Practical_tips_on_how_to_get_royal_nights_sleep\" title=\"Practical tips on how to get royal night&#8217;s sleep\">Practical tips on how to get royal night&#8217;s sleep<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.com\/blog\/sleep-the-most-effective-energy-booster-and-fat-burner\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Are you still looking for the best methods to ensure more energy for any activity during the day, give smiles to all parties, reduce the risk of disease, lose weight more easily or finally hit your personal best in squats which you have been trying to do for months? Do you regularly use <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/blog\/how-to-get-stronger-immunity-thanks-to-cold-water-therapy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cold water therapy<\/a><\/span> practices, undertake morning yoga, meditate, or even have a diet and training plan that even a professional athlete wouldn&#8217;t be ashamed of? It is possible that despite all this, your performance tends to stagnate and you no longer know what else to do for your satisfaction.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, you may have somehow overlooked an extremely important part of human life \u2013 sleep. A sufficiently long and good sleep works without exaggeration as an elixir of health. And what&#8217;s the best part? It&#8217;s totally free. Just lie down in a comfortable bed, close your eyes, fall asleep, and it will take care of all magically on its own. Let&#8217;s learn together why sleep is indispensable for quality athletic performance, weight loss and muscle growth. You may be surprised at how much influence it has.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Why_do_we_need_sleep\"><\/span>Why do we need sleep?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Without sleep, we would find it difficult to complete our fully loaded to-do list, training, food preparation and housekeeping with ease and a smile.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">During sleep the following occurs:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>restoration of energy sources<\/li>\n\n\n\n<li>the sorting and storing of learned information into our memory<\/li>\n\n\n\n<li>regeneration of damaged cells <\/li>\n\n\n\n<li>restoration of the nervous system<\/li>\n\n\n\n<li>and restoration of muscle mass. <span style=\"color: #ff6600\">[1\u20132]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To get the most out of sleep, we need to <strong>devote about 1\/3 of a day to it (7 &#8211; 9 hours).<\/strong> In general, the more physically and mentally demanding a day we have, the greater the need and importance of sleep. Famous top athletes, who devote half the day to this relaxing activity, also know. They claim to be unable to perform 100% without it. The likes of <strong>Roger Federer or LeBron<\/strong> <strong>James sleep for 12 hours a day<\/strong>. Michael Phelps or Usain Bolt did not skimp on quality sleep either during the peak of their careers. And they knew why. <span style=\"color: #ff6600\">[2-4]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"756\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1270384593-1124x756.jpg\" alt=\"Why is sleep important?\" class=\"wp-image-295312\" style=\"width:843px;height:567px\" title=\"Why is sleep important?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1270384593-1124x756.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1270384593-400x269.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1270384593-1536x1033.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1270384593-2048x1378.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Elite_athletes_sleep_less_than_they_need_to_What_other_results_did_the_new_study_show\"><\/span>Elite athletes sleep less than they need to. What other results did the new study show?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>With sleep duration, the aforementioned stars could also set an example for other elite athletes. How is that possible, you ask? According to a study published in 2021, most of them are sleeping for a much shorter period than they need. A total of 175 elite basketball players, swimmers, football players, and other above-average active individuals were observed by experts who participated in the study. <span style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How was the study conducted on elite athletes and what results did it show?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>The athletes completed questionnaires regarding their sleeping habits, <\/li>\n\n\n\n<li>and they found that on average they needed 8.2 hours of sleep to feel sufficiently rested<\/li>\n\n\n\n<li>and over the next 12 nights the length and quality of sleep was measured<\/li>\n\n\n\n<li>and it was found that they actually slept an average of just <strong>6.7<\/strong> <strong>hours. <\/strong><\/li>\n\n\n\n<li>Individual athletes slept on average for a shorter period than those involved in team sports<\/li>\n\n\n\n<li>and thus only 3% of athletes achieved a sleep duration that they themselves consider sufficient.<\/li>\n\n\n\n<li><strong>71% of athletes sleep an hour less than they subjectively need.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The study authors point out that <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/blog\/what-happens-to-your-body-when-you-dont-get-enough-sleep\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sleep deprivation<\/a><\/span><\/strong> <strong>can<\/strong> <strong>negatively affect an athlete&#8217;s performance in both competition and training.<\/strong> In particular, this has a negative effect on the heart, breathing and lactate metabolism. It also plays a big role in the affect on mood, motivation and the level of exertion felt. How do you get out of it? The recommendations the study authors came up with may help.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How to optimise your sleep regime?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>move morning workouts to a time after 6 a.m.<\/li>\n\n\n\n<li>wake up later in the morning after evening training<\/li>\n\n\n\n<li>timing of bedtime and getting up so that the athlete sleeps for a minimum of eight hours<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Based on the results of this study, we can assume that most top athletes do not sleep for twelve hours like tennis player Federer. It&#8217;s no exception that they spend only half their time in bed compared to him. And while they were professionals, it may not be the case that they only play sports for a living. They may have other jobs and other responsibilities that simply leave them no more time to rest.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1257178573-1124x749.jpg\" alt=\"How many hours should athletes sleep? \" class=\"wp-image-295327\" style=\"width:843px;height:562px\" title=\"How many hours should athletes sleep? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1257178573-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1257178573-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1257178573-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1257178573-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Do_sports_students_need_to_sleep_longer_than_the_adult_population\"><\/span>Do sports students need to sleep longer than the adult population?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>In addition to top athletes, sleep deprivation is also a threat to students who are also engaged in some high-level sport. They can easily spend 27 &#8211; 41 hours a week training and racing. Add to that the time devoted to study and other routine activities, such as food preparation or transportation to and from school, so it&#8217;s clear they don&#8217;t have many hours left to sleep. It&#8217;s not so surprising that <strong>three out of five college athletic students sleep less than seven hours.<\/strong> At the same time, the recommended sleep duration for adolescent athletes is a <strong>minimum of 9 &#8211; 10<\/strong> <strong>hours.<\/strong> <span style=\"color: #ff6600\">[6-7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28082,55105,28554,42895,8805,48604,29401,29945,38878,41284,55552,52624\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_reasons_why_sleep_is_the_best_fat_burner_and_pre-training_in_one\"><\/span>7 reasons why sleep is the best fat burner and pre-training in one<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The quality and duration of sleep is not just reflected in the management of everyday activities. Experts consider its sufficient duration also one of the conditions for successful weight loss, muscle gain and top sporting performance. What&#8217;s behind it all?&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Helps_with_energy_regeneration\"><\/span>1. Helps with energy regeneration<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Quality sleep will give us energy for a new day full of sport and life challenges. We all know this. In the evening we fall into bed feeling completely exhausted and <strong>after eight hours we wake up<\/strong> <strong>full of energy<\/strong> with a new appetite to handle everything we have planned. During sleep, the body does not consume as much energy as during the day. This gives it room to store it in the form of the carbohydrate glycogen. Our muscles and brains then use it for their function.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Fortunately, sleep can somehow <strong>clear a mind<\/strong> full of worry, and we wake up in the morning with an almost clear head. We owe it to the brain, which does not rest even when we are in the realm of dreams. In fact, at the time, it is <strong>getting rid of unnecessary<\/strong> <strong>information, while storing important information<\/strong> that we have observed in the previous day. <span style=\"color: #ff6600\">[8-9]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/MG_5239-1124x749.jpeg\" alt=\"Sleep helps to replenish energy levels\" class=\"wp-image-295342\" style=\"width:843px;height:562px\" title=\"Sleep helps to replenish energy levels\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/MG_5239-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/MG_5239-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/MG_5239-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/MG_5239-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Supports_regeneration_and_muscle_growth\"><\/span>2. Supports regeneration and muscle growth <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>All bodybuilders and other athletes who strive for <a href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-how-to-exercise-to-finally-gain-muscle\/\" target=\"_blank\" aria-label=\"maximum muscle growth (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">maximum<\/span> <span style=\"color: #ff6600\">muscle growth<\/span><\/a> will not give up their sleep. During this process, damaged muscle fibres are repaired and grow. This is mainly due to the <strong>higher production of growth hormone<\/strong>. As the name of this substance suggests, it promotes the growth and regeneration of muscle mass. It <strong>floods the body especially during<\/strong> <strong>deep sleep<\/strong> (non-REM phases 3 and 4), when our body is at its most relaxed. This occurs about ninety minutes after falling asleep. According to some sources, approximately 70% of daily growth hormone is produced at this time.<span style=\"color: #ff6600\"> [10-11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The length of time and quality of sleep also affect the <strong>amount of<\/strong> <strong>testosterone in the body<\/strong>. This not only affects male sexual behaviour, but is also indispensable for muscle and strength growth, as it <strong>promotes proteosynthesis and also increases bone<\/strong> <strong>mass.<\/strong> When sleep duration was reduced from 8 to 5 hours in one study in men, they were measured to have a lower testosterone level of 10 to 15%. <span style=\"color: #ff6600\">[12]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_5701-1124x749.jpeg\" alt=\"Sleep promotes muscle growth \" class=\"wp-image-295356\" style=\"width:843px;height:562px\" title=\"Sleep promotes muscle growth \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_5701-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_5701-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_5701-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_5701-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p><strong>When we sleep little,<\/strong> <strong>more cortisol<\/strong> can also flood our bodies. It is the well-known stress hormone whose <strong>higher levels complicate not<\/strong> <strong>only weight loss but also muscle growth.<\/strong> It is also sometimes referred to as the catabolic hormone. This means that it contributes to the breakdown of muscle mass into energy and \u2018hampers\u2019 its production. In this context, it has opposite effects to the anabolic growth hormone and testosterone. Sleep is such a great aid to create an ideal hormonal environment in the body for muscle growth and maximising the results of our training efforts. <span style=\"color: #ff6600\">[13-14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to learn how to detect a testosterone deficiency and how to address it, read our article <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/blog\/10-symptoms-of-testosterone-deficiency-what-causes-it-and-how-to-treat-it\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">10 Testosterone Deficiency Symptoms &#8211; What Causes It and How To Address It?<\/a><\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_It_improves_speed_strength_coordination_and_other_sporting_skills\"><\/span>3. It improves speed, strength, coordination and other sporting skills<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Athletes, especially professional ones, can easily spend 5-6 hours a day training. In the process, they are improving both in the discipline itself and in other sporting skills. To maximise performance, they have a quality diet, use<span style=\"color: #ff6600\"> <\/span><a href=\"https:\/\/gymbeam.com\/sports-nutrition\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">supplements<\/span> <\/a>and have massages. But often they overlook the importance of sleep, which can demonstrably help them achieve better results.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Good quality sleep can not be substituted with state-of-the-art regeneration technology or the <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/pre-workout-supplements\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">best pre-workout supplement<\/a><\/span>.<\/strong> This has already been confirmed by a number of studies looking at this link. In one of them, scientists focused on Stanford University basketball players. They initially spent around 8 hours a day sleeping. In the study, however, they were to increase this time to 10 hours for 5-7 weeks. <span style=\"color: #ff6600\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What effect did a longer sleep duration have on basketball players&#8217; sports performance?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>9% improved their ball-throwing accuracy<\/li>\n\n\n\n<li>9.2% more successful in shooting 3-point baskets<\/li>\n\n\n\n<li>their reaction time improved<\/li>\n\n\n\n<li>they ran faster <\/li>\n\n\n\n<li>they had a better mood and felt more energised<\/li>\n\n\n\n<li>they felt less tired<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>When a player&#8217;s success rate when attempting a three-point basket improves by almost 10%, it can have a big impact on the results of the entire team and its position on the ladder. Swimmers had similar success, increasing the number of hours spent sleeping for several weeks as part of the study.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What effect did sleep time have on swimmers&#8217; sports performance?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>were faster by 0.51 seconds in the 15-metre sprint<\/li>\n\n\n\n<li>started 0.15 seconds earlier off the blocks <\/li>\n\n\n\n<li>they managed a better time on the turn by 0.1 seconds <\/li>\n\n\n\n<li>a better mood and general alertness were also observed <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>University football players and tennis players have also come to the attention of scientists. <strong>Footballers were faster on the field and tennis players were more accurate and successful in rallies and serving.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/unnamed-89-749x1124.jpg\" alt=\"What are the benefits of longer sleep for athletes?\" class=\"wp-image-295372\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/unnamed-89-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/unnamed-89-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/unnamed-89-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/unnamed-89.jpg 1200w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>But even strength athletes should not underestimate quality sleep. According to a set of studies that have looked at this topic, <strong>a sleep deficit (sleeping under six hours) can negatively affect the implementation of complex exercises.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>These include <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/blog\/squats-the-proper-technique-benefits-and-variations\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">squats<\/a><\/span>, the dead lift or bench press. They are difficult regarding technique and nervous muscle involvement, and therefore a small number of hours of sleep may result in perhaps less weight lifting or fewer repetitions.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>We should not forget endurance athletes. For example, in one study, observed cyclists extended their sleep from an average of 6.5 &#8211; 7 hours to 8.4 &#8211; 8.9 hours. This helped them improve their performance by 3% over a 60-minute timed leg. <span style=\"color: #ff6600\">[15-18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>What can a prolonged sleep bring to athletes?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>higher success when shooting goals, throwing at the basket or hitting the ball with a racket<\/li>\n\n\n\n<li>faster sprints<\/li>\n\n\n\n<li>greater strength for training with weights and other weight sets<\/li>\n\n\n\n<li>better endurance performance when running or cycling<\/li>\n\n\n\n<li>faster reactions during a game or during sporting performance<\/li>\n\n\n\n<li>improved body coordination<\/li>\n\n\n\n<li>a better mood and more energy throughout the day<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Tips_for_losing_weight_prevent_overeating_and_eat_healthily_relative_to_your_needs\"><\/span>4. Tips for losing weight, prevent overeating and eat healthily relative to your needs<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sleep is also linked to weight loss or <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/blog\/10-tips-for-healthy-weight-gain\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">healthy weight gain<\/a><\/span>. It&#8217;s not like we lie down in the evening and wake up 5kg lighter in the morning, or with biceps that Ronnie Coleman himself would envy. But if we sleep well, we support our efforts to follow a diet that can lead us to great results over time.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>What&#8217;s behind it? Once again hormones have a finger in it again. <strong>Leptin and ghrelin affect appetite, satiety and hunger.<\/strong> Good quality sleep promotes balanced levels of these hormones and we have more control over the choice and quantity of food eaten. If, on the other hand, we get less sleep than we need, these &#8220;<strong>hormones will fluctuate.\u201d<\/strong> Typically, levels of the hunger hormone (ghrelin) will increase and the satiation hormone (leptin) will decrease.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>During the day, we have a greater need to eat more calorific foods, such as sweets or chips. However, even after eating, we feel less satisfied. We&#8217;ve probably met with it ourselves after a sleep-poor night. We often succumb to such cravings, and because of this we have trouble following a diet that we plan according to our needs. If we are trying to stick to any meal plan, a <strong>quality and long enough sleep should be one of our priorities.<\/strong> This should be amplified during weight loss. <span style=\"color: #ff6600\">[19-20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Quality sleep has a surprisingly big impact on weight loss success for some. When we look at it from a practical point of view, it is clear. After a sleepless night or long-term sleep deprivation, we have little energy. We are pleased to be able to handle the most important responsibilities, such as work, family and housework. There&#8217;s not much strength and determination left to train or prepare food. Because of less exercise, we have a lower energy output. This will typically be supplemented by cravings for sugary and fatty foods, which will in turn increase our caloric intake.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>By combining these circumstances, we can get into a caloric surplus and start gaining weight instead of losing weight.<strong> If we sleep long enough, on the other hand, we can more easily meet<\/strong> <strong>the training schedule requirements and keep our appetites<\/strong> <strong>better under control.<\/strong> This will make it easier for us to eat fewer calories, creating the <a href=\"https:\/\/gymbeam.com\/blog\/caloric-deficit-how-to-lose-weight-and-also-have-a-life\/\" target=\"_blank\" aria-label=\"calorie deficit necessary to lose weight. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">calorie deficit necessary to lose<\/span> <span style=\"color: #ff6600\">weight.<\/span><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_4149-1124x749.jpg\" alt=\"How does sleep help during weight loss? \" class=\"wp-image-295388\" style=\"width:843px;height:562px\" title=\"How does sleep help during weight loss? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_4149-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_4149-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_4149-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_4149-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Encourages_motivation_and_the_will_to_pursue_your_goals\"><\/span>5. Encourages motivation and the will to pursue your goals<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>After a sleepless night, we don&#8217;t feel like jumping out of bed and starting on the tasks we&#8217;ve set for the day. Quite the opposite. The still-unmade bed calls us back to dreamland, and we must resist its temptation all day. The results of studies that have focused on this subject are also clear. <strong>Lack of sleep or cutting it<\/strong> <strong>out<\/strong> <strong>altogether is associated with a lowered motivation<\/strong> to participate in social interactions or physical activities.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>When we are sleepy, we are more tempted by the idea of staying alone at home on a comfortable couch than going out and playing sport. For everything else, including cooking healthy food, training, preparing for an exam or regular work, we have to put an unusually high amount of effort into it. So we have another reason not to watch several episodes of the popular series in the evening and prefer to go to bed earlier. This makes it easier to master all the goals and tasks that await us the next day. <span style=\"color: #ff6600\">[21\u201322]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Reduces_the_risk_of_injury\"><\/span>6. Reduces the risk of injury<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sleeping well makes us feel physically and mentally tougher.<strong> We can concentrate better, we have quicker reaction times and we are generally more alert.<\/strong> This <a href=\"https:\/\/gymbeam.com\/blog\/what-to-do-with-a-muscle-strain-or-muscle-tear-and-how-to-tell-them-apart\/\" target=\"_blank\" aria-label=\"reduces the risk of injury (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">reduces the risk<\/span> of injury<\/a> both in and out of sport. According to a study conducted on American soldiers, sleep deprivation increases the risk of injury. Soldiers sleeping four to five hours a day were more than twice as likely to develop injuries as those who slept at least eight hours.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/8W3A3754-750x1124.jpeg\" alt=\"Sleep reduces the risk of injury \" class=\"wp-image-295402\" title=\"Sleep reduces the risk of injury \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/8W3A3754-750x1124.jpeg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/8W3A3754-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/8W3A3754-1025x1536.jpeg 1025w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Similar results were achieved by studies in athletes. <strong>When they slept less than eight hours, they had a 1.7 times higher risk of<\/strong> <strong>injury during training.<\/strong> This can be due to several factors. Impaired concentration ability, less vigilance, but also poor regeneration and overall fatigue of the body.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>An injury can keep us out of training for a long time, delaying our goals. If possible, we should try to get at least eight hours of sleep a day, which is associated with a lower risk of injury. <span style=\"color: #ff6600\">[23-24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Promotes_immunity_and_resistance_to_illness\"><\/span>7. Promotes immunity and resistance to illness<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>When we can&#8217;t sleep enough in the long run, our body&#8217;s defence mechanism weakens in the form of immunity, and we can get sick more easily. <strong>During sleep, cells called cytokines form in the body, among other things, to help fight infection and inflammation.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In addition, during this process, there is a higher activity of white blood cells, which can recognise virus-infected cells and trigger an immune response.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/blog\/15-ways-to-strengthen-your-immune-system-and-protect-health\/\" target=\"_blank\" aria-label=\"A properly functioning immune system (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">A properly functioning immune system<\/a><\/span><\/strong> is essential for our health. Especially during periods of intense training and strict dieting, it is important to support it as much as possible. Good sleep is one way to maintain a strong immunity and not succumb to some virus that attacks us. <span style=\"color: #ff6600\">[25-26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Read more about sleep and its effect on health and sports performance in our article <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.com\/blog\/how-to-improve-sleep-and-how-it-affects-health-and-muscle-growth\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">How To Improve Sleep and How Does It Affect the Health and Growth Of Muscle Mass?<\/a><\/strong><\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Why_dont_we_sleep_enough\"><\/span>Why don&#8217;t we sleep enough?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The need to watch a new series of La Casa de Papel or Sex Education or play computer games is now what is behind a sleep deficit. Athletes, especially professional ones, often travel, train early in the morning or late in the evening, and then undertake family, study or other duties. They may also experience a greater level of stress, which also has a negative effect on sleep. <strong>All this can disrupt your sleep routine, and it is not always realistic to get at least seven hours of sleep.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Diseases such as diagnosed insomnia or restless leg syndrome may also play a role in sleeplessness. Some factors in our lives we just cannot control 100 percent. The goal is to create habits that help us get the best possible quality sleep. <span style=\"color: #ff6600\">[27-28]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you&#8217;re wondering what else to try when even a good night&#8217;s sleep doesn&#8217;t help with fatigue, read our article <span style=\"color: #ff6600\"><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/what-to-do-if-you-feel-tired-after-sleeping-focus-on-these-7-types-of-relaxation\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">What To Do If You Feel Tired After Sleeping? Focus on These 7 Types <\/a><a href=\"https:\/\/gymbeam.com\/blog\/what-to-do-if-you-feel-tired-after-sleeping-focus-on-these-7-types-of-relaxation\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">o<\/a><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/what-to-do-if-you-feel-tired-after-sleeping-focus-on-these-7-types-of-relaxation\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">f Rest.<\/a><\/strong><\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/MG_7983-1124x749.jpeg\" alt=\"Causes of sleep deprivation\" class=\"wp-image-295416\" style=\"width:843px;height:562px\" title=\"Causes of sleep deprivation\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/MG_7983-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/MG_7983-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/MG_7983-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/MG_7983-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Practical_tips_on_how_to_get_royal_nights_sleep\"><\/span>Practical tips on how to get royal night&#8217;s sleep<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Often it may be that we go to bed on time, but a restful sleep still seems to avoid us.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How to improve sleep and thus promote sports performance, weight loss and muscle growth?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Activity during the day<\/strong> &#8211; it is not necessary to use all of physical strength every day. A walk or other activity is enough to make us feel pleasantly tired. Instead, we should avoid strenuous workouts in the evening, after which we will have trouble calming the body.<\/li>\n\n\n\n<li><strong>Sleep routine<\/strong> &#8211; we will go to bed and get up at a similar time, even over the weekend. We&#8217;ll have a nice relaxing atmosphere at home before bed. We can try a warm bath, candles and pleasant music.<\/li>\n\n\n\n<li><strong>Restrict blue light<\/strong> &#8211; computers, mobiles and TVs all emit blue light which can negatively affect melatonin levels. It is the sleep hormone that is important for general calming of the body and falling asleep. We can use a blue light filter for evening work on electronic devices. If we don&#8217;t have to work anymore, swapping a cell phone or tablet for a book is an even better solution.<\/li>\n<\/ul>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/1620109845287189-749x1124.jpg\" alt=\"Tips on how to improve sleep \" class=\"wp-image-295431\" title=\"Tips on how to improve sleep \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/1620109845287189-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/1620109845287189-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/1620109845287189-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/1620109845287189-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/1620109845287189-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ul class=\"wp-block-list\">\n<li><strong>Soothing meditation<\/strong> &#8211; after a hard day of challenges, it&#8217;s sometimes hard to calm down and stop thinking about all the things we&#8217;ve been through. A short meditation can help, <a aria-label=\"reducing stress (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/why-is-stress-dangerous-and-how-to-reduce-it\/\" target=\"_blank\" rel=\"noreferrer noopener\"><span style=\"color: #ff6600\">reducing<\/span> <span style=\"color: #ff6600\">stress<\/span><\/a> and moving on to other thoughts.<\/li>\n\n\n\n<li><strong>Limiting caffeine in the evening<\/strong> &#8211; this stimulant typically takes 4-6 hours to be removed from the body. If we have a cup of espresso in the evening, it can negatively affect our ability to fall asleep. Plus, each of us has a slightly different sensitivity to caffeine and its metabolism. Someone might have a coffee just before bed, and still fall asleep in a few minutes. Another isn&#8217;t so lucky, and even though they had their last cup of espresso at 4 p.m., they still count sheep an hour after getting into bed. Everyone should thus approach their <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/caffeine\">caffeine<\/a> intake according to their own experience.<\/li>\n\n\n\n<li><strong>Limiting hard-to-digest meals and drinking alcohol just before bedtime<\/strong> &#8211; if we dine on fried food with one or a few pints of beer, we may have trouble falling asleep. Our body will be busy digesting food and breaking down the alcohol, which is not an ideal state for a restful sleep.<\/li>\n\n\n\n<li><strong>Dietary supplements to support sleep<\/strong> &#8211; <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.com\/chelated-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">magnesium<\/a><\/span>, a popular <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.com\/gaba-120-caps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">GABA<\/a><\/span> nootropic, adaptogens such as <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.com\/ashwagandha-90-caps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">ashwagandha<\/a><\/span> and melatonin are most commonly used for general soothing and a better sleep, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/cbd\" target=\"_blank\" rel=\"noreferrer noopener\">CBD oil<\/a><\/span>, the amino acid <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.com\/l-tryptophan-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">tryptophan<\/a><\/span> or a complex dietary<span style=\"color: #ff6600\"> <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.com\/pink-calm-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\">supplement<\/a><\/span> to promote falling asleep containing B vitamins and extracts of potent herbs may help too. <span style=\"color: #ff6600\">[29-30]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you&#8217;re interested in more tips on how to fall asleep more easily, read our article <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.com\/blog\/how-to-fall-asleep-quickly-try-these-simple-tips-for-a-better-sleep\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">How To Fall Asleep Quickly? Try These Simple Tips For A Better Sleep<\/a><\/strong><\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span>What should you remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>We should sleep a minimum of seven hours a day depending on how demanding our schedule is. Good quality sleep makes it <strong>easier to lose weight, be faster on the pitch, lift more weight<\/strong> <strong>during training and generally feel full of energy, determination<\/strong> <strong>and motivation.<\/strong> Sleep is by its nature the best natural fat burner and pre-training in one. In addition, it can also help us prevent injuries or illness and manage a demanding training schedule without any limitation.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Do you have anyone amongst your friends who still thinks sleep is overrated? If so, share this article with them. Maybe you can change their mind.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sleep-aids\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSleep Aids\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>What are the reasons why sleep helps improve sports performance and facilitate weight loss? Find out the basics here.<\/p>\n","protected":false},"author":129,"featured_media":295286,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":13,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[7631,7181,7325,6365],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-297287","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-healthy-lifestyle","9":"tag-muscle-mass-growth","10":"tag-sleep","11":"tag-weight-loss","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Sleep: The Most Effective Energy Booster and Fat Burner - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Good quality sleep is important for weight loss, muscle growth and sports performance. 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It also promotes high-quality regeneration and immune function.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.com\/blog\/sleep-the-most-effective-energy-booster-and-fat-burner\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2021-09-27T14:13:13+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-08-05T09:11:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/1-1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"18 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.com\/blog\/sleep-the-most-effective-energy-booster-and-fat-burner\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/sleep-the-most-effective-energy-booster-and-fat-burner\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Sleep: The Most Effective Energy Booster and Fat Burner\",\"datePublished\":\"2021-09-27T14:13:13+00:00\",\"dateModified\":\"2025-08-05T09:11:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/sleep-the-most-effective-energy-booster-and-fat-burner\/\"},\"wordCount\":3476,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/sleep-the-most-effective-energy-booster-and-fat-burner\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/1-1.png\",\"keywords\":[\"healthy lifestyle\",\"muscle mass growth\",\"sleep\",\"weight loss\"],\"articleSection\":[\"Diet and healthy lifestyle\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.com\/blog\/sleep-the-most-effective-energy-booster-and-fat-burner\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.com\/blog\/sleep-the-most-effective-energy-booster-and-fat-burner\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/sleep-the-most-effective-energy-booster-and-fat-burner\/\",\"name\":\"Sleep: The Most Effective Energy Booster and Fat Burner - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/sleep-the-most-effective-energy-booster-and-fat-burner\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/sleep-the-most-effective-energy-booster-and-fat-burner\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/1-1.png\",\"datePublished\":\"2021-09-27T14:13:13+00:00\",\"dateModified\":\"2025-08-05T09:11:00+00:00\",\"description\":\"Good quality sleep is important for weight loss, muscle growth and sports performance. 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She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/297287","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=297287"}],"version-history":[{"count":6,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/297287\/revisions"}],"predecessor-version":[{"id":736345,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/297287\/revisions\/736345"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/295286"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=297287"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=297287"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=297287"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=297287"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=297287"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}