Sleep and exercise: the two-way relationship

Sleep and exercise: the two-way connection

And why do we need both?

Good sleep is essential for good fitness. Sleep gives you the energy to train more effectively and gives your muscles time to recover and rebuild. However, exercise has been shown to be extremely beneficial for sleep quality and is one of the most effective non-drug treatments for sleep-related problems. Experts call the relationship between sleep and exercise a “two-way street.” The benefits are cyclical: more exercise helps you sleep better, and getting enough sleep promotes healthier physical activity throughout the day. Regular exercise has countless benefits. These include a lower risk of diseases such as cancer and diabetes, better physical function, and an improved overall quality of life. Exercise can also benefit people at certain stages of life. For example, pregnant women who exercise regularly are less likely to gain weight during pregnancy or suffer from postpartum depression, and older adults who exercise regularly are less likely to be injured in a fall.

Exercise also improves sleep quality. Moderate to vigorous exercise has been shown to improve sleep quality in adults by reducing the time it takes to fall asleep and reducing insomnia and nighttime wakefulness. In addition, physical activity can reduce daytime fatigue and sleepiness, thereby reducing the need for sleep-promoting medications.

Several surveys have examined the sleep and exercise habits of adults, including the National Sleep Foundation's 2003 "Sleep in America" ​​survey, which surveyed adults ages 55 to 84.

Fifty-two percent of survey respondents said they exercised three or more times a week, while 24 percent said they exercised less than once a week. Respondents in the latter group were much more likely to sleep less than six hours a night, experience fair or poor sleep quality, struggle more with falling asleep and staying asleep, and have been diagnosed with a sleep disorder such as insomnia, sleep apnea, or restless legs syndrome. Similar studies and surveys have focused on the effects of exercise on subjects from other demographic groups. One study analyzed college students during their exam season. They found that exercise and physical activity reduced exam-related stress, which led to better sleep. Scientists have found that exercise has a powerful chemical effect on the brain. Physical activity produces more adenosine in the brain, which makes us feel sleepy. Adenosine is actually the chemical that caffeine blocks to make you feel more alert. The more intensely you exercise, the more adenosine is released and the sleepier you will feel afterward.

The effect of sleep on exercise

Fewer studies have been conducted on the role of sleep in our physical activity. Most of the research has focused on differences in physical activity between people with sleep disorders and healthy individuals. However, most studies have concluded that people who sleep poorly are less active than those with healthy sleep habits. In particular, people who suffer from certain sleep disorders do not exercise as much. For example, adults with insomnia are less active than those who do not.

So what should we focus on? Essentially, more sleep and more exercise. Increasing these two activities has numerous and significant health benefits. Take advantage of the two-way relationship between the two. The more you exercise, the better you sleep, and the better you sleep, the more you will be able to exercise - and enjoy exercise.