In today’s society, an increasing number of the population experience regular sleep loss due to our constant on-the-go lifestyles. Over the last century, the average time spent sleeping in a 24 hour period has decreased by 1.5 hours. Why am I telling you all this? I’d like to think that everyone has a high intention to exercise. We know how good it is for our health and that it will turn us into aesthetically pleasing sex magnets! However, this incentive doesn’t always lead us to act upon it. The most popular reason to avoid the gym is being ‘too tired’.
Disturbed sleep is common in the general population with ~40% of us suffering from a sleep disorder. The problem with sleep disorders is that they tend to be chronic too. 56% of people affected by disrupted sleep continue to have symptoms for years.
Sleep and exercise may seem mediated by completely different physiological mechanisms, but there is growing evidence of a vital relationship between the two of them. If you do not regularly get enough sleep you risk limiting your motivation, energy levels and ability to recover from exercise.
How Exercise Affects Sleep
Vigorous exercise in the three hours leading up to bed will actually make it harder for you to fall asleep. It raises the core temperature and stimulates your heart, brain and muscles into a surge of activity. Exactly the opposite of what you need before trying to sleep!
Exercise in the morning can help relieve stress and put you in a good mood for the rest of your day. In order to reap the full benefits of training, complete your workout outside. Exposure to natural light when you wake up will help you to sleep better at night by reinforcing the sleep-wake cycle.
The most effective way to get a good night’s sleep by exercising is to hit the gym late afternoon/early evening and go all out! This will raise your core temperature a few hours before bed, allowing it to fall at the optimum time as you get ready for bed.
A number of studies have found that both acute and long term exercise increase slow-wave sleep, total sleep time and decrease the sleep latency period (time it takes to fall asleep). A little exercise every day will make a difference. Good sleep and exercise routines will help you feel energised! The hardest part is getting started. Once you find a routine which works for you, stick to it and see how much better you feel!
If you need a pre-workout fuel to help increase energy levels and get you started, try using BSN NO Xplode.
How Sleep Affects Exercise
Sleep restriction has been found to significantly decrease physical activity levels the following day. It has a negative effect on both the duration and average intensity of your workout. If you are working towards a goal (and who isn’t), it is likely to hinder your progress. If you manage to push past the fatigue you are feeling, you are more prone to injury.
Sleep deprivation results in an increase in blood pressure and decrease in muscle sympathetic nerve activity. It can also affect the way you respond to stress both physically and mentally. As you can see, if you don’t have enough sleep, the gym is really not going to benefit you in the way it would should you be well rested.
If you are finding it difficult to sleep, try using Optimum Health ZMA. This natural supplement is ideal for improving sleep, increasing strength gains and aiding recovery after exercise. It can also positively affect your libido!
Now that you know a little bit more about the relationship between sleep and exercise, you will be expecting me to provide you with some quirky facts and ways to help improve your own sleep patterns. Well, you are in luck.
The National Sleep Research Project has published these helpful facts:
- 17 hours of sustained wakefulness leads to a decrease in performance equivalent to a blood alcohol level of 0.05%.
This explains why you feel a little clumsy and light-headed when you don’t get enough sleep. Not only should you aim to get sufficient sleep each day, you should avoid long periods of being awake. We are more vulnerable to this at the weekend when we try to make the most of our free time!
- Feeling tired can feel normal after a short time. Those deliberately deprived of sleep for research initially noticed greatly the effects on alertness, mood and physical performance, but awareness dropped off after the first few days.
If you are one of the unlucky people suffering from disturbed sleep, it is likely that you are now used to feeling low in energy and lacking in motivation. You don’t have to put up with this. Just a few simple changes to your fitness and sleep routine and these negative feelings can be left in the past.
- Anything less than 5 minutes to fall asleep at night means that you are sleep deprived. The optimum time frame is between 10 and 15 minutes.
If you fall unconscious the moment your head hits the pillow you are more likely to sleep lightly and not get the full rest that you need to feel energised the following day. Facts about naps are listed below this section and can help you to avoid this.
- The sleep that we need is unique just like we are. Between 7-9 hours is recommended for adults but this is not true for everybody. Studies have shown that less than 5 hours is detrimental to health. There is no conclusive evidence to support the theory that too much sleep has a negative impact on us!
The important thing is to establish a regular sleep cycle and gage how much sleep dependent on how you feel and how you perform. Weight gain can also be a sign too! If you find yourself gaining weight it may be a sign that you are having insufficient sleep.
Facts about Napping:
- Sleep deprivation impairs performance more significantly between the ages of 18 and 24 than at any other age.
- A prophylactic nap (power nap) helps to increase alertness for up to 10 hours.
- Naps at lunch time or in the early afternoon are great! Your body tends to feel tired at this time and it is unlikely to interfere with sleep that evening. The Romans used to nap at this time everyday and they managed to progress a fair bit!
- If you nap for longer than 45 minutes you risk sleep inertia. This is the sluggish feeling you get when you wake up and can last for 30 minutes or more.
- There is such a thing as the NASA nap. Now if I was going to believe any recommendations, it would probably be the one coming from NASA (Neil Armstrong really did walk on the moon by the way)! The NASA nap is a 26 minute nap which has been found to increase performance by 34% and alertness by 54%.
Sherrill DL, Kotchou K, Quan SF, Association of Physical Activity and Human Sleep Disorders, Archives of Internal Medicine, 1998, 158(17): 1894-8.
Schmid SM, Hallschmid M, Benedict C, Short-term Sleep Loss Decreases Physical Activity Under Free-living Conditions, American Journal of Clinical Nutrition, 2009, 90(6): 1476-82.
Meerlo P, Sgoifo A, Suchecki D, Restricted and Disrupted Sleep: Effects on Autonomic Function, Neuroendocrine Stress Systems and Stress Responsivity, Sleep Medicine Reviews, 2008, 12:197-210.