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exercise and sleep

Exercise and Sleep

How are exercise and sleep connected?  You’re exhausted, and it’s not even 5 p.m. You have a 10-hour shift at the hospital tonight, and after that, you have an early morning training session tomorrow.

How do you manage all of that? So you decide to skip your afternoon workout today, but get up early tomorrow for that training session before work.

It’ll be fine – you can catch up by working out again in the evening after work. Sounds like a plan...right?

It turns out that when it comes to exercise and sleep, everything is connected.

In fact, getting plenty of restful sleep on a regular basis can actually improve your performance during physical activity as well as increase your body’s ability to recover from intense workouts faster.

On the other hand, skimping on Zzzs can make it harder for you to stick with your training regimen and hinder your progress over time.

Exercise Can Help You Sleep Better

If you’re a regular exerciser, you know that the endorphin rush you get after hitting the gym can help you relax, decrease your feelings of stress, and achieve deeper levels of sleep.

Similarly, exercising regularly can increase certain hormones in your body that encourage you to feel more relaxed and sleepy.

If you’re not a regular exerciser, you can still reap the benefits of exercise by incorporating some light cardiovascular activity into your daily routine.

That way, you’ll be boosting your body’s natural endorphin levels and encouraging the production of melatonin, serotonin, and cortisol in the same way that regular exercise does for fit people.

The key is to get moving for short bursts of time at a low to moderate intensity for about 10 minutes, twice a day.

Doing this will boost your endorphin levels and encourage a restful state of relaxation, which can help you get to sleep faster.

Exercise Can Cause Poor Sleep

Sleep cycles can be disrupted by exercise because your body is constantly working to maintain its physiological processes and store energy.

That makes sense because every muscle in your body is constantly breaking down and rebuilding itself during rest and activity, so it’s important to let your muscles replenish themselves between workouts.

However, if you exercise too intensely or for an extended period of time, this can actually prevent you from feeling sufficiently rested and causing you to sleep less on a regular basis.

How Does Poor Sleep Affect Your Training?

Exercise can help you lose weight, build muscle, and increase your metabolism – but only if you’re properly sleeping to support these improvements.

When you don’t get enough sleep, your body isn’t getting the chance to recover from intense workouts as efficiently and can lead to long-term issues, such as decreased performance during training and an increased risk of injury.

What you might notice first is that your endurance and strength both decrease over time.

This can make it harder for you to achieve the same results during training and make progress.

In addition to this, sleep is essential for building lean muscles, repairing muscles, and increasing your metabolism.

Lack of sleep can make it harder for your body to take advantage of these processes and cause you to gain weight even if you’re trying to lose it.

What You Need to Know About Sleep and Exercise

In short: If you want to reap the benefits of sleep for exercise, you need to learn how to sleep well. The same goes for training.

Sleep is crucial for: Confidence - Lack of sleep can negatively affect your mood and self-confidence, which can negatively affect your performance.

Energy - A rested, healthy body is capable of performing at its highest level.

Recovery - Sleep allows your body to repair muscles and restore energy. This is especially important for intense workouts.

How Much Sleep Do You Need?

This depends on your age, sex, and level of physical activity. If you’re a teenager, sleep is especially important.

Lack of sleep during this time can lead to broken sleep cycles, decreased hormones, and an increased risk of injury.

Adults need between 7-9 hours of sleep every night, while teenagers need an average of 9-10 hours.

This doesn’t mean that everyone needs 9 hours of sleep every night – but it does mean that you should be aiming to get as much sleep as possible.

In addition to this, understanding the relationship between sleep and exercise can help you identify when you need to adjust your daily schedule to make time for Zzzs.

The Benefits of Exercise and Sleep

It might seem obvious, but exercise is good for your health, and sleep is essential for achieving and maintaining good health.

That being said, exercise has been shown to boost various benefits of sleep, including: better mood, energy, and confidence

Energy for workouts and daily activities Better sleep quality, including deeper levels of sleep and better sleep quality Improved metabolism, including increased basal metabolic rate.

How Exercise Affects Sleep

Exercise has been shown to help promote the following sleep benefits, including: Better mood - Exercise improves mood, leading to increased energy and confidence.

Better energy - Regular exercise helps regulate insulin levels, which can decrease the risk of insulin resistance, a condition that can cause mood swings.

Better sleep quality - As mentioned above, exercise has been shown to improve sleep quality, including deeper levels of sleep and better sleep quality.

The Connection Between Poor Sleep Habits and Lack of Hormone Balance

Regular exercise has been shown to lower the levels of ghrelin, a hormone that increases your appetite and makes you hungrier, while simultaneously increasing the levels of peptide YY, a hormone that makes you feel full.

This combination of changes is known as “hunger degradation” and it’s thought to lead to better long-term control over appetite.


If you want to live a healthy lifestyle and improve your physical fitness, you need to be taking advantage of all the benefits exercise has to offer.

Sleep is one of them, and it can be improved simply by getting some Zzzs. If you struggle with poor sleep, don’t automatically assume that you can skip training or skip the whole idea of training.

Instead, try to identify what aspects of your regular routine are causing you the most trouble and try to make adjustments.

If you can get control over your sleeping habits, you’ll be able to better support your training, boost your confidence, and feel better overall.

With these things in mind, you can make sure that you’re sleeping well, training hard, and achieving your fitness goals.

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