Better Sleep, Better Workouts?

Sleep is among the most critical elements of a healthy body and life, and many functions depend on the quality of sleep the body gets. Exercise is another important function, as it influences things like cardiovascular health, muscle and bone strength, mental health, and weight.

Why does poor sleep lead to poor workouts, though, and better sleep leads to better workouts? It is because of the close connection between the body, brain, and the work each carries out.

Working Out and Sleep

Humans can live close to two weeks without sleep, but the impact of sleep deprivation is seen well before. Most people feel symptoms of sleep deprivation within 24 hours, including drowsiness, irritability, stress, poor immunity, food cravings, hormone imbalance, slow reaction times, and struggling to concentrate. These symptoms worsen each hour without sleep. After 72 hours, cardiovascular and cholesterol issues develop. People also experience hallucinations or other disordered interpretations of reality. As a decline in sleep continues, it causes more health risks and eventually death.

Sleep allows the body and brain to rest and recover, which improves cognitive function during the waking hours. It also enhances bodily functions like muscle growth and metabolism.  Getting high-quality sleep for seven to nine hours a night will bring improved mental and physical ability, both of which are critical to exercise performance and overall fitness.

How Does Exercise Affect Sleep?

There are dozens of contributing factors to poor sleep, including health conditions, lifestyle, and a poor sleeping environment. There are dozens of solutions to sleep problems, like a higher-quality mattress, medications, and diet and lifestyle changes. Exercise is an incredibly effective solution. This popular lifestyle change offers countless health impacts, including improved sleep. One study shows that adults will improve their sleep quality with just four days of physical activity each week. Simple low-intensity exercise, like walking, has the potential to transform sleeping patterns in just a few weeks.

Exercise’s impact on sleep will depend on the timing, duration, and intensity of a workout. Generally, though, working out expels energy, reduces stress and other mental issues, and improves things like cardiovascular health.  All are important for falling and staying asleep each night.

Sleep Deprivation Can Lead to Weight Gain and Reduced Muscle Growth

Sleep deprivation often leads to a change in weight, typically due to an increase in fat and a decrease in muscle.

There are several factors contributing to this.

Poor sleep forces the hormones out of balance and leads to an increase in appetite. It sends the body into a “survival mode” where it stores fat in case of emergencies. Poor sleep also slows the metabolism, so the body cannot burn calories efficiently. It reduces insulin sensitivity, making it easier to gain weight, and potentially leads to diabetes. A lack of sleep also lowers cognitive ability, meaning you’re more likely to make poor food choices and engage in less physical activity.

How Much Sleep is Needed for Muscle Growth and Recovery?

People often attribute muscle growth to diet and exercise, but sleep is another major factor. This is because of how muscles grow and the necessary steps during this process.

Muscles repair and rebuild themselves using the body’s growth hormone, which is released during sleep. Sleep also regulates hormones like testosterone, which is crucial for muscle development.

During workouts, muscle fibers tear open to allow proteins, hormones, and other nutrients in. As the muscle heals with these new elements, it becomes stronger. The majority of the healing process takes place during sleep. This recovery time also reduces inflammation and other pains associated with the breakdown and reproduction of the muscle.

Neurological function is another important factor in muscle growth. Connecting the mind to the muscle during workouts helps improve exercise function, which leads to muscle progression and reduces the risk of injury. The ability to focus on an exercise is a direct result of good sleep.

How much sleep is needed for muscle recovery and growth will depend on each person. Medical history, health conditions, daytime schedule, fitness levels, even age are all factors. The standard range for muscle growth and recovery, though, is seven to nine hours of sleep.

Benefits of Working Out at Night

Each person should develop their own exercise routine based on your schedule and lifestyle. Those interested in using a workout as a solution to sleeping issues, though, should consider working out shortly before bed. There are many benefits to working out at the end of the day, like smaller crowds and flexibility of schedule, as well as contributing to high-quality sleep.

Working out releases endorphins, which reduce stress and enhance the mood. People often say a workout helps them unwind after a stressful day, and they can forget troubling thoughts as they drift to sleep. Sleep drastically reduces the pain associated with post-workout soreness. After a strenuous workout, sleeping will send the muscles into an immediate state of recovery. This speeds up the healing and overall muscle growth process.  Exercise also helps balance the body’s heart rate and adrenaline levels, which are necessary to fall asleep quickly and stay asleep for many hours.

Steps to Improving Sleep

Exercise is a great way to promote sleep and improve overall health. Supplement workouts with good sleep habits like a nighttime routine, a consistent daily schedule, fewer stimulants (like caffeine), and a comfortable sleep environment. Invest in a high-quality, long-lasting mattress that suits your body’s needs.

Mattress World Northwest carries a variety of options, handpicked and delivered for each customer. Several of our top-selling mattress brands include TEMPUR-Pedics, Posh & Lavish, and Purple. Each offers unique features that cater to different people, but all promise durability, adaptivity, and improved sleep. Mattress World Northwest also carries a wide range of massage chairs that are ideal for muscle recovery and relaxation. They are an excellent supplement to a healthy exercise routine.

The team at Mattress World Northwest wants you to get the best sleep possible, and we are here to help you get there! Stop by any of our stores or visit our website to get started.

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