The Impact Of Sleep On Fitness And Wellness

Dr. Winter says that exercising without sleep does not provide such advantages. “If you don’t sleep, you’re undermining your body.”

“Sleep allows your body to recover, preserve energy, and repair and build up the muscles used during activity. When we obtain enough excellent quality sleep, our bodies create growth hormones. Growth hormone, as the name suggests, causes us to develop during childhood and adolescence,” according to Winter. “And as we get older, it helps us grow lean muscle and helps our bodies mend when we’ve ripped ourselves up during a hard workout,” he says. “Growth hormone is critical for sports recuperation.”

Can exercising aid sleep? Absolutely. And if you’ve never felt the acute sleep-inducing tiredness that comes after a day of trekking or a tough boot camp session, there’s plenty of scientific evidence to back up this claim.

In one research, participants with a self-reported sleep time of fewer than 6.5 hours conducted moderate-intensity activities four times per week for six weeks (think walking, riding a stationary bicycle, or running or walking on a treadmill). At the end of the trial, they reported obtaining an additional 75 minutes of sleep every night, which is more than any medicine has helped give, according to the study authors.

Physical activity has a molecular influence on the brain. “Physical exertion increases adenosine levels in the brain, and adenosine makes us drowsy,” explains Winter. (Fun fact: Adenosine is the molecule that coffee inhibits in order to increase alertness.) “The harder we work out, the more this hormone drives us to sleep.”

Working exercise also helps you keep your circadian rhythm (your body’s internal clock) in check, according to Winter. “Activity helps your body recognize the timetable it’s on, and morning exercise prepares your body to sleep better at night.”

But what about late-day exercise? While it is feasible that exercising at night can keep you up longer, research says it is a question of picking the proper sort of activity and finding the ideal training plan for you.

Source: Everyday health

Also Read: 5 Simple Indoor Workouts To Do Over The Weekend If You Don’t Feel Like Going To The Gym