Working out is fantastic for your health. It boosts cardiovascular health, increases strength and endurance, and there’s nothing quite like pushing your limits and seeing progress after each session. But there’s something crucial you shouldn’t overlook…
Seventy-five percent of your workout success actually comes from what you do outside the gym, including nutrition, daily activities, and, most importantly, quality sleep.
So, how does sleep impact your workout progress? What benefits does it offer whether you aim to get lean or gain muscle mass? And how should you prioritize sleep and workouts when you’re short on time? Keep reading to find out.
Working out can improve your sleep in several ways. Let’s explore how.
When you exercise, your brain gets a blend of neurochemicals. Along with those, physical activity also helps your brain produce adenosine, an inhibitory neurotransmitter that makes you drowsy 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 intensively before bed and those who don’t. In fact, the best time to work out might be in the evening, specifically between 6 and 7 p.m.
Regardless of your fitness goals—whether to build muscle or lose weight—sleep plays a crucial role in reaching them. Here’s why:
Human growth hormone (somatotropin), essential for muscle development, is produced in the pituitary gland. Its highest concentration in the blood occurs during sleep, making rest critical between intense muscle-building workouts.
For those trying to lose weight, sleep is just as important. Lack of sleep can raise cortisol levels, leading to increased insulin production and reduced cellular response to it—making weight loss harder.
For women in menopause, exercise helps counter the hormonal changes. While medications like CombiPatch might be prescribed, working out is a highly effective way to manage menopausal symptoms.
Muscle recovery happens during sleep. Workouts cause micro-traumas in muscles, which can be uncomfortable. Growth hormone and daily protein intake help muscles rebuild and grow, increasing lean muscle mass. Also, good sleep aids in breaking down lactic acid, reducing post-exercise soreness.
Achieving your goals isn’t just about physical strength. Sufficient rest is essential for endurance and reaction speed. Lack of sleep lowers the pain threshold, making intense training more painful, so ensure you’re getting enough rest.
Balancing sleep and workouts is vital for achieving personal goals, but even top athletes struggle with it. Should you skip a workout for more sleep, or push through after a sleepless night?
Sleep should always be a priority. It has a greater impact on your endurance than a single training session. One night of poor sleep won’t negate all your progress, but it’s best to schedule your workouts based on your sleep needs.
If you’ve had 7-8 hours of sleep, feel free to hit the gym. But if you haven’t slept well in a few nights, prioritize sleep over workouts. This ensures better effectiveness in the long run.
People often underestimate the value of sleep, thinking it’s unproductive time. But good quality sleep boosts productivity, not just in workouts but in all aspects of life. So, don’t downplay its importance—quality sleep can transform your life and your workouts!