#sleep and exercise

[crazyhairadult]

oh wow i’m sad again. best way to fix that is an early night

night night tumblr, i’ll be back when i’m feeling better. probably tomorrow.

[shzboxtoday]

Sleep or Exercise, Which is More Important?

Sleep or Exercise, Which is More Important?

Sleep gives you energy, fix your muscles, balance your hormones, boosts your workout, and get you through the day while exercising can help improve your sleep, boost your energy, improve your mood, and bolster your metabolism. So if you only have 30 extra minutes to dedicate to sleep or exercise, which should you go for?

First of all, it is vital to point out that this “only choose one”…

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[newstfionline]

Sleep and exercise compete for people’s time

Carolyn Crist, Reuters, Nov. 20, 2018

On weekday mornings, two healthy activities--exercise and sleep--compete with each other for time, researchers say.

As exercise increases, sleep decreases among those who wake up early to work out before heading to their jobs, the study authors report in the journal Sleep Health. At the same time, getting some exercise versus none during the day also helped people to sleep better.

“Sleep research has focused on the ways that sleep deprivation affects overall health, but at some point we began wondering what people were doing with the time they weren’t sleeping,” said senior study author Dr. Mathias Basner of the University of Pennsylvania Perelman School of Medicine in Philadelphia.

The American Academy of Sleep Medicine and the Sleep Research Society both recommend seven or more hours of sleep per night, yet more than a third of adults in the U.S. say they sleep less than that.

“We all have 24 hours in a day, so for the people who only sleep five or six hours, are they doing a healthy behavior or sitting in front of the TV eating chips?” Basner said in a phone interview. “We’ve been trying to identify activities that could be traded for more sleep.”

Basner and colleagues analyzed American Time Use Survey data for nearly 48,000 working men and women interviewed on a weekday between 2003 and 2016. As part of the survey, participants logged how they spent their time in the previous 24 hours.

Researchers found that people spent most of their time working and commuting. About 17 percent said they had exercised in the last 24 hours. Overall, long work hours were associated with both short sleep and low exercise rates. At the same time, those who exercised slept an average of 15 minutes less than those who didn’t. In fact, sleep time dropped as exercise time increased.

The strongest association between exercise and sleep was seen among people who exercised between 6 a.m. and 8 a.m. or between 9 p.m. and 11 p.m. Exercise for up to an hour either in the morning or the evening was not associated with significantly shorter sleep.

“The problem is, we can’t tell people to work less, but we can look at habits before bed, which is usually TV watching, or in the morning, which is commuting and grooming,” Basner said. “This study suggests it’s possible to both exercise and get enough sleep.”

Basner and colleagues were surprised to find that in contrast to previous advice about not exercising before bed, those who got physical activity later at night seemed to still get plenty of sleep. Instead of harming sleep, exercising during the day, even if close to bedtime, might help people to sleep more deeply or fall asleep sooner, he said.

“This probably depends on personality, too, and whether someone has an early or late circadian preference,” he added. “An owl who is likely to go to bed at 1 a.m. might exercise well at night, and the lark who wakes up at 5 a.m. anyway might exercise before work.”

[bettermorningsenergy-blog]

Sleep And Exercise

The benefits of exercise are well known and need little explanation. Exercising will leave you feeling physically and mentally stronger with reduced stress levels, improved blood flow to your muscles and heart as well as aiding in fat loss. But the sleep and exercise connection are less well known. 

Did you know keeping fit helps you fall asleep faster and can improve the quality of your sleep? A study into the sleep and exercise connection published by the Journal of Clinical Sleep Medicine found that subjecting a group of insomniacs to a 16 week period of moderate exercise and found that the quality and duration of their sleep improved versus the control group which remained the same. The group which exercised found that they woke up during the night less often and felt less tired when they woke up.

The exercise program consisted of moderate cardio, usually on a stationary bike or treadmill, performed in the afternoon for about half an hour. If you don't have access to equipment and don’t enjoy running outside, circuit training with high intensity push ups, sit ups and pull ups will also be effective. 

Now that we know there is a link between sleep and exercise, there is no excuse for anyone who has trouble waking up or suffers from insomnia leading a sedentary lifestyle. While it is not a hardcore stimulant loaded bodybuilding product, Better Mornings can be taken before working out to give you extra motivation and endurance before hitting the track or gym.

http://bettermornings.org