Ashwin Lewis
Sleep and exercise are both essential for a healthy lifestyle. While exercise is great for the body and mind, helping to improve sleep quality and reduce insomnia, sleep is when the body gets a chance to recover, repair, and build muscles. So, which is more important? While specific needs vary, most scientific literature suggests adults need a minimum of seven hours of good sleep every night. If you're not getting this recommended amount, you may want to prioritize sleep over working out.
| Characteristics | Values |
|---|---|
| Recommended sleep hours for adults | 7-8 hours |
| Recommended weekly exercise hours | 2.5 hours of moderate-intensity aerobic exercise |
| Sleep's role in muscle recovery | Provides time for muscles to recover, repair, and build |
| Sleep deprivation's impact on physical activity | Reduced muscle strength and increased risk of sports injuries |
| Exercise's impact on sleep quality | Improves sleep quality and reduces sleep problems like insomnia |
| Exercise's chemical effect on the brain | Increases adenosine, making us feel sleepy |
| Ideal time for exercise | Morning or afternoon, not too close to bedtime |
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What You'll Learn
Sleep is foundational and necessary for physical performance
Sleep is foundational to physical performance. While specific needs vary from person to person, most scientific literature suggests adults need a minimum of seven hours of good sleep every night. When we sleep, our muscles get a chance to grow and repair damage that occurs during exercise. This is when our bodies recover, conserve energy, and build up the muscles worked during exercise.
Cheri Mah, a sleep medicine researcher at Stanford University and the University of California, San Francisco, says that "sleep is foundational". She adds that "lots of individuals think they can operate on less, but when you test them, you find they’re not performing at their best. They get used to feeling tired, and they think that’s the norm."
W. Christopher Winter, MD, the president of Charlottesville Neurology and Sleep Medicine, agrees, stating that "without sleep, exercise does not deliver those benefits". He explains that "if you don’t sleep, you undermine your body".
Sleep specialist Breus also emphasizes the importance of sleep for recovery, stating that "sleep deprivation, sleep disturbance, and circadian rhythm disturbance all affect the overall restorative and recovery aspects of sleep". Breus adds that sleep deprivation can make us more sensitive to pain and that "too many of our psychological and physical processes and abilities are impaired when we're sleep-deprived—exercising won't improve that, and this lack of proper functioning can put our bodies at risk."
In addition to affecting our physical performance, sleep also plays a role in our safety during exercise. Studies have shown that sleep deprivation can lead to an increased risk of sports injuries. Therefore, prioritizing sleep is crucial for those engaged in physical activities.
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Exercise helps maintain your body's internal clock
While sleep and exercise are both essential for a healthy lifestyle, the question of which is more important remains a topic of debate. Sleep is fundamental to our physical and mental well-being, and experts recommend adults get a minimum of seven hours of good sleep each night. However, regular physical activity is also crucial for maintaining health and can even impact our sleep quality.
The benefits of exercise in maintaining our internal clock extend beyond sleep. Morning or afternoon exercise routines can prime our bodies to sleep better at night. This timing ensures we get the benefits of increased endorphin release without interfering with our sleep due to heightened brain activity. Additionally, moderate aerobic exercise increases slow-wave sleep, the deep sleep phase during which our brains and bodies rejuvenate.
The relationship between exercise and our internal clock is so significant that it can even reduce sleep complaints and insomnia. Multiple studies have shown that exercise can be as effective as sleeping pills in improving sleep quality for people with insomnia. It also helps reduce the risk of other sleep disorders, such as obstructive sleep apnea (OSA) and restless leg syndrome (RLS).
In conclusion, exercise plays a vital role in maintaining our body's internal clock. It regulates our sleep patterns, improves sleep quality, and reduces the risk of sleep disorders. However, the timing of exercise is essential, as working out too close to bedtime can disrupt sleep for some individuals. By understanding the impact of exercise on our internal clock, we can make informed decisions about our sleep and workout routines, ultimately contributing to a healthier lifestyle.
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Sleep gives your body time to recover and repair
Sleep is essential for the body to recover and repair. When you sleep, your muscles get a chance to grow and repair any damage that occurred during the day, including exercise-induced damage. This is because sleep gives your body time to recover, conserve energy, and repair and build up the muscles worked during exercise.
Sleep also plays a crucial role in maintaining muscle strength. Not getting enough sleep can lead to reduced muscle strength during workouts. Sleep deprivation can affect the safety of your workouts, with increased sports injuries reported in those who are sleep-deprived. Therefore, adequate sleep is necessary to ensure your body can recover and repair efficiently.
Additionally, sleep helps regulate your body's internal clock or circadian rhythm. A well-maintained circadian rhythm ensures you feel sleepy at the right time and that your appetite and energy levels remain stable throughout the day. A disrupted circadian rhythm can lead to unhealthy fluctuations in energy levels and appetite, affecting your overall health and well-being.
Sleep also impacts your body's ability to handle pain. Sleep deprivation can heighten your sensitivity to pain, making it more intense. This heightened pain perception can further hinder your body's ability to recover and repair, especially if injuries or soreness are involved.
In summary, sleep is vital for muscle growth, repair, and recovery. It maintains muscle strength, supports your body's internal clock, and helps manage pain perception. Prioritizing sleep ensures your body can effectively recover and repair itself, promoting overall health and well-being.
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Exercise improves sleep quality and reduces sleep problems
Sleep and exercise are both essential for a healthy lifestyle, but the relationship between the two is complex. While sleep is crucial for physical recovery and performance, exercise can also improve sleep quality and reduce sleep problems.
Exercise has been shown to improve sleep quality and duration, with even a single session of moderate aerobic exercise potentially improving sleep that same night. Regular exercise can enhance sleep quality and reduce the risk of sleep disorders, with moderate-intensity exercise, in particular, being beneficial. Studies have found that moderate aerobic exercise increases the amount of slow-wave sleep, which is the deep sleep stage when the brain and body rejuvenate. Additionally, exercise can help stabilize mood, reduce stress and tension, and minimize symptoms of mild depression and anxiety, which are common triggers for insomnia.
The release of endorphins during exercise can lower stress and anxiety, improving relaxation and sleep. Exercise also stimulates the release of neurotransmitters like serotonin and norepinephrine, which are involved in mood regulation and relaxation, further aiding sleep. Furthermore, exercise can help regulate circadian rhythms by raising core body temperature, signaling to the body clock that it's time to be awake. The subsequent temperature decrease then helps initiate sleep.
While the timing of exercise may vary for individuals, morning or afternoon workouts are generally recommended as they allow the body to relax and cool down before bedtime. Exercising too late in the day can sometimes interfere with sleep, especially if it involves intense physical activity or causes a significant endorphin release, making it challenging to wind down. However, for those who can only exercise at night, lighter exercises like stretching or walking are recommended.
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Sleep deprivation can make you more injury-prone
Sleep and exercise are both essential for a healthy life. However, sleep deprivation can increase the risk of sports injuries. When an individual is sleep-deprived, their body's ability to recover, conserve energy, and repair muscles is compromised. This can lead to a higher risk of injury during physical activity.
Sleep plays a vital role in muscle recovery and repair. During sleep, the body releases hormones, such as human growth hormone (HGH), which promote muscle growth and regeneration. A lack of sleep can disrupt this process, leading to a prolonged recovery period and increased vulnerability to injuries.
Additionally, sleep-deprived individuals may experience reduced muscle strength and endurance. This weakness can make them more susceptible to injuries during workouts or athletic activities. The perception of pain is also heightened when sleep-deprived, further increasing the likelihood of injury.
The recommended amount of sleep for adults is at least seven hours per night. However, individual needs may vary, and some people may require more or less sleep to function optimally. Prioritizing sleep is crucial, as it forms the foundation for overall health and well-being.
Exercising regularly can help improve sleep quality. Engaging in moderate-to-vigorous physical activity can increase the amount of slow-wave sleep, which is the deep, restorative sleep that the brain and body need to rejuvenate. However, the timing of exercise is important, as working out too close to bedtime may interfere with falling asleep due to increased endorphin levels and a more active brain.
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Frequently asked questions
Both sleep and exercise are necessary for a healthy life and it is difficult to get healthy doses of one without the other. While specific needs vary from person to person, most scientific literature suggests that adults need a minimum of seven hours of good sleep every night.
Sleep is when the muscles in your body get the chance to grow and repair damage that occurs during exercise. Without adequate sleep, you may be undermining your workout. Sleep deprivation can also lead to reduced muscle strength during workouts and increased sports injuries.
Working out can help you get a good night's sleep. Exercise helps your body understand the schedule it's on and morning exercise primes your body to sleep better at night. It can also reduce the risk of sleep problems like insomnia and improve sleep quality.
If you are deciding between working out for an hour or getting another hour of sleep, sleep is the best choice. If you are sleep-deprived, you will not perform at your best during your workout. However, if you got seven to eight hours of sleep the night before, get up and hit the gym!
