What happens when
A solid seven hours can be as elusive as a sunny bank holiday. But understanding the impact of a restless night can help you fight back
01
Multitasking
It’s unlikely to surprise anyone who’s made it through a budget meeting with their eyes open, but different regions of the brain can be awake and asleep at the same time, says Heather Darwall- Smith, psychotherapist and author of The Science Of Sleep. Fortunately, even if you felt like you were alert all night, you might still have slipped below the ‘sleep threshold’. And given anxiety about perceived sleep loss can perpetuate the problem, try to avoid clock-watching. As Darwall-Smith puts it, ‘Don’t feed the beast.’
02
Hungry, hungry hormones
You’re not the only one feeling discombobulated. Missed sleep can also disrupt the appetitebalancing hormones ghrelin and leptin, causing you to crave extra calories your body doesn’t need. If you can, resist the urge to use Red Bull and chocolate bourbons as a crutch – oscillating blood sugar levels will further intensify energy dips, exacerbating tiredness. Instead, prioritise protein, says Darwall-Smith, particularly at breakfast. A mid-morning cup of tea might help, too: the amino acid l-theanine improves feelings of both calm and alertness simultaneously.
03
Growing pains
The golden hour for growth hormone production? Shortly after you drop into deep sleep, says Darwall-Smith. While a single restless night won’t stunt your gains, sleep loss can have an impact on muscle growth over the long term. Expect to perform below your usual capacity, too – but don’t use that
