Sleep and Exercise: What You Need to Know
New year, new you? The New Year is a great time to kick off new goals and routines. Many people focus on wellness and head straight to diet and exercise. Getting healthy and living well is a great goal, but you can’t forget the power of sleep. Sleep is the foundation of wellness and enables you to be your best self.
There’s a solid and interesting relationship between sleep and exercise. They work in tandem with each other, and knowing the specifics can make reaching your wellness goals easier. Read on for more about the symbiotic relationship between exercise and sleep!
How Exercise Impacts Sleep
First, you should know what to expect with your sleep when you get into your new exercise schedule. Exercise impacts sleep in several ways.
Exercise has many positive effects on sleep, improving sleep as a whole. Research has shown physical activity is as effective as prescription sleep medications. But how? Experts say, instead exercise has myriad effects that work in tandem to positively impact sleep.
Exercise has both direct and indirect impacts on sleep. For instance, it affects the chemical balance of the body and mind. Exercise is known to lessen the symptoms associated with depression, reduce anxiety and manage stress, and all of these lead to a reduction in cortisol which supports sleep. Endorphins, a neurotransmitter released when you experience pleasure, are another primary chemical coming into the mix (more on that later).
Secondly, there are indirect ways exercise improves sleep. Exercising improves overall health, reducing the risk of disease that can interfere with sleep, including sleep apnea. Another indirect way exercise impacts sleep is simply that exercise tires you out. In a basic sense the more energy you expend during the day, the more ready for sleep you are. Sleep “readiness” translates into falling asleep faster and generally getting better quality sleep.
There have been a few studies investigating the relationship between sleep and exercise where participants self-report their activity and sleep quality. To investigate the impact of exercise on sleep, researchers polled adults 55 to 84 years of age, asking about their activity levels and perceived sleep quality. They found 52% of respondents exercised three or more times per week, while 24% reported exercising less than once a week. The group that exercised less, were more likely to sleep less than six hours per night and experienced poorer sleep quality.
All that said, there are some guidelines to follow to get the full benefits of exercise on sleep. Experts recommend avoiding workouts too close to bedtime. This is because exercise releases a chemical called endorphins, which can impede the ability to sleep since the presence of endorphins creates a high level of activity in the brain. Experts recommend scheduling exercise during the day or leaving at least 2-3 hours before bedtime to ensure your body has time to regulate the high endorphin levels before going to bed.
While exercise is generally thought to improve sleep quality, it’ll be different for every individual. Wellness is personal, so listen to yourself and your body when it comes to sleep and exercise. As one review of studies states, each person is different, and you may find better sleep from other exercises or workout times.
How Sleep Impacts Exercise
Now, what about sleep’s impact on exercise? If you’re looking to stay consistent and get the most out of your workouts, rest and sleep are critical pieces of the puzzle.
We actually saw the real impacts of sleep on exercise in our clinical trial! In June we worked with a lab to run a clinical trial with 20 adults and took baseline measurements of stress, sleep quality, mood, and activity. The researchers then introduced Restore into participants' routines and during the 2 weeks while using the device to sleep and wake up, captured the same metrics to see if Restore had an effect. The results from the peer-reviewed study showed that 50% of the participants exercised more while using Restore.
Prioritizing sleep can be an effective tool in your well-being toolbox. Sticking to healthy sleep schedules gives you the energy and ability to get up and move and have your best days (and workouts).
Along with exercise consistency from quality sleep, it’s essential to look at the effects of sleep deprivation on exercise. Studies show sleep deprivation has an impact on fitness outcomes.
These adverse effects include:
- Slower muscle recovery
- Increased levels of cortisol (stress hormones)
- Decreased glycogen synthesis (muscle growth)
- Increased perceived exertion
While sleep deprivation is hardly on anyone’s to-do list, there are times in all of our lives where we feel we’re missing out on sleep. It’s key to think about sleep and ensure you’re getting enough so you feel energized to take on the day, especially if you plan on doing any physical activity.
Not only do you need more sleep if you’re working out, but your workouts and results will be better when your sleep is on track.
Your Journey to Better Sleep (and Workouts)
Sleep and exercise have a complex, bilateral relationship ranging from chemical responses to mood and more. Your wellness, and fitness, rely on a strong sleep foundation. Build a sleep routine that works for you and supports your goals this year, whatever they may be.