다이어트 성공의 숨은 열쇠: 최적의 수면시간과 그 효과 🛌

안녕하세요.

많은 분들이 건강과 미용에 관심을 가지며 헬스장을 찾는 분들이 늘어나는 시대입니다.

대부분 슬림하고 탄탄한 몸을 만들고 싶어하는 분들이거나 울퉁불퉁한 근육질의 몸을 만들고 싶으신 분들이겠죠.

오늘은 그 중 다이어트를 목적으로 운동 하시는 분에게 도움이 될 내용을 써볼까 합니다.

 

이번 포스팅 주제는 ‘다이어트에 있어 최적의 수면시간’입니다.

 

 

많은 분들이 다이어트를 시작하면 인터넷에 다이어트 음식을 검색하시거나, 체지방을 많이 태울 수 있는 운동들을 찾아 보시는데 한가지 간과하는 것이 있습니다.,

바로 회복, 즉 수면입니다.

 

운동도 열심히 하고 식사도 잘 계산해서 하는데 다른 사람에 비해 자신의 성장이 느리다고 생각하신다면 그 원인은 수면과 관련이 있을 수 있습니다.

2010년 미국 대학에서 진행한 연구 내용을 보게 되면, 첫번째 그룹은 대부분의 전문가들이 권장하는 8.5시간의 수면 시간을 가졌고 다른 그룹은 대한민국 고등학생의 평균 수면 시간인 5,.5시간을 가져 갔습니다.

 

그렇게 2주 동안 계산된 다이어트 식단을 진행하였는데 그 결과 똑같은 식단을 섭취 했음에도 불구하고 8.5시간 수면을 취한 그룹이 55% 더 많은 체지방 감소와 60% 더 많은 근육량 보존을 이뤘다고 합니다.

 

이 연구를 보면 수면은 우리 근육의 회복과 성장, 유지에만 관여하는 것이 아니라 체지방 감소에도 큰 영향을 미친다는 것을 알 수 있습니다.

 

다른 2018년 연구 자료를 보게 되면 우리가 밤을 샐 때 우리의 신체에 어떤 영향이 미치는지 15명의 실험자를 대상으로 실험을 하였는데, 단 하루 만에 근육의 분해 속도가 증가하였다는 것을 알 수 있습니다.

반면에 지방 조직은 지방 저장과 촉진에 관여하는 대사물이 더 증가했다고 알려줍니다.

 

그에 더해 수면 부족은 남성 호르몬 감소를 일으킨다는 연구 결과가 있습니다.

 

실제로 2015년 연구 결과에서는 일주일간 하루 5시간으로 수면 제한을 받은 남성들에게서 10~15% 정도 남성 호르몬 분비가 감소 되었다고 합니다.

 

그에 더해 많은 논문에서 수면 부족 다음날 우리의 운동 수행 능력에서도 부정적인 영향을 미쳤다고 알려주는데, 평소 같으면 가능 했을 상황에서 심리적으로더 쉽게 포기하게 된다고 알려줍니다.

 

그럼 하루 몇 시간을 자는 것이 근성장과 다이어트에 있어 가장 도움이 될까요?

 

유전자와 나이, 활동량, 계절 등에 따라 조금씩은 달라질 수 있지만 ‘미국수면의학연구회’에서는 7~9시간 수면을 권장한다고 합니다.

평소 활동이 많은 직업이거나 매일 운동을 할 경우 8~9시간, 혹은 보다 조금 더 많은 수면 시간을 권장한다고 나와 있습니다.

따라서 충분한 수면 시간을 가지기 위해서 노력 해보시는 것을 추천 드립니다.

 

하지만 일이나 바쁜 약속으로 인해 충분한 수면 시간을 채우지 못한 경우라면 어떻게 대처해야 할까요?

 

‘수면과 운동 수행 능력’에 관한 논문에서는 부득이 하나 상황에서는 낮잠을 선택하는 것이 도움이 될 수 있다고 합니다.

하지만 효과적인 수면에 있어 밤잠을 대체할 수 없다고도 알려줍니다.

 

또 다른 방법은 수면의 시간과 상관없이 수면의 질을 개선하는 것이 도움이 됩니다.

그러기 위해서는 수면에 들기 위한 시간을 단축해야 하는데, 적어도 30분 전에는 전자기기를 사용하지 않고 잠자는 시간과 기상 시간을 일정하게 가져가는 것이 좋다고 합니다.

 

2013년 논문에서는 수면 6시간 전에 카페인을 섭취하게 되면 총 수면 시간이 41분 가까이 줄어들었고, 수면 3시간 전에 섭취하게 되면 총 63분까지 줄어들었다고 알려줍니다.

따라서 저녁에 운동하는 분이라면 pre-workout이나 커피 등의 음식 섭취를 줄이거나 안하시는 것이 좋다고 볼 수 있겠네요.

 

하지만 가장 기본은 침대에 누워 충분한 수면 시간을 채우는 것이 우선입니다.

 

오늘은 이렇게 다이어트에 도움이 되는 최적의 수면시간을 알아보았는데 도움이 되셨나요?

다음에 더 좋은 글로 찾아 뵙겠습니다.

감사합니다.

 

 

you know how a lot of people are getting into fitness, trying to slim down or build muscle? Well, today I wanted to share something that could really help those focused on losing weight—it's about the importance of sleep for dieting.

When people start a diet, they usually search for the best foods or exercises to burn fat. But one thing that's often overlooked is recovery—especially sleep.

There was a study in 2010 by an American university where one group slept the recommended 8.5 hours, while another group only got 5.5 hours, similar to what many students in South Korea get. Both groups followed the same diet for two weeks. Surprisingly, even though they ate the same food, the group that slept 8.5 hours lost 55% more body fat and preserved 60% more muscle mass than the group with less sleep.

So, sleep isn't just important for muscle recovery, growth, and maintenance—it actually plays a huge role in fat loss too.

Another study from 2018 showed that pulling an all-nighter can increase muscle breakdown and encourage fat storage. On top of that, lack of sleep can lead to a decrease in testosterone. In fact, a 2015 study found that men who slept only 5 hours a night for a week had a 10-15% drop in testosterone levels.

There’s also research showing that sleep deprivation can negatively affect workout performance. You might find it easier to give up on exercises that you'd normally push through.

So, how many hours of sleep do you need to support muscle growth and weight loss? The American Academy of Sleep Medicine recommends 7-9 hours of sleep. If you have a physically demanding job or exercise daily, aiming for 8-9 hours, or even more, is recommended.

But what if you're too busy and can't get enough sleep? Taking naps can help, but studies show they can't fully replace a good night’s sleep. You should also work on improving the quality of your sleep by reducing screen time at least 30 minutes before bed and sticking to a regular sleep schedule.

One study from 2013 found that consuming caffeine 6 hours before sleep can reduce your total sleep time by 41 minutes, and if taken 3 hours before bed, it can cut it by 63 minutes. So, if you work out in the evening, try to avoid coffee or pre-workout supplements.

In the end, the most important thing is getting enough sleep. I hope this information helps anyone who’s trying to lose weight and improve their fitness. Talk to you soon!