**The Impact of Physical Activity on Sleep Quality**
Workouts are fantastic for your health. They boost cardiovascular health, strength, and endurance. Plus, there’s nothing like the feeling of pushing past your limits and improving with each session. But there’s something crucial you shouldn’t overlook…
Seventy-five percent of your workout success comes from what you do outside the gym: your nutrition, daily activity levels, and most importantly, quality sleep.
How does sleep impact your workout progress? What benefits does it offer if you’re trying to get lean or build muscle? And how do you prioritize sleep and workouts when you’re short on time? Keep reading to find out.
Workouts can affect your sleep quality in several ways. During exercise, your brain gets a mix of neurochemicals. Interestingly, physical activity also helps your brain produce adenosine, a neurotransmitter that makes you feel sleepy and helps you fall asleep faster.
Contrary to previous beliefs, evening workouts don’t necessarily overstimulate your nervous system. Studies show no significant difference in sleep quality between those who exercise before bed and those who don’t. In fact, the best time to work out might be in the evening, between 6 and 7 p.m.
Whether you’re aiming to gain muscle or lose weight, sleep is crucial for reaching your goals. For muscle growth, the human growth hormone (somatotropin) is key. It’s produced in the pituitary gland, and its peak concentration occurs during sleep. That’s why getting enough rest between intense workouts is essential.
For those trying to lose weight, sleep is equally important. Lack of sleep can increase cortisol levels, leading to higher insulin production and reduced cellular response to it. In other words, not getting enough sleep can make you gain weight.
Sleep also helps muscles recover. During workouts, micro-traumas occur in the muscles, causing discomfort. Growth hormone and proteins consumed during the day help rebuild muscles, increasing lean muscle mass. Good rest also helps break down lactic acid, reducing post-exercise soreness.
Workouts aren’t just about physical strength; they also require quick reaction times. Lack of rest can significantly impact your performance, so don’t neglect it. Sleep deprivation lowers your pain threshold, making you more sensitive to pain. If you’re training with heavy weights, ensure you get enough quality sleep between sessions.
Now you know that both quality sleep and intense workouts are vital for achieving your goals. Even top athletes struggle to balance them perfectly. So, how do you prioritize them without compromising?
It’s common for athletes to skip a few hours of sleep or hit the gym after a sleepless night. But sleep should always be a priority, as its impact on your endurance is greater than that of a workout. One night of poor sleep won’t undo all your progress, but it’s best to base your schedule on your sleep needs.
For example, if you got 7-8 hours of sleep the night before, you’re good to go for a workout. However, if you’ve had a few nights of poor sleep, you might need to choose between an extra hour or two of sleep or working out. If you opt for the latter, your workout might not be as effective.
People often see sleep as unproductive time, but that’s far from true. Getting enough quality sleep will make you more productive in the long run, not just in your workouts but in all areas of life. So, don’t give sleep a secondary role in your schedule. It can transform your life and your workouts!