There is one thing that everyone can agree upon: sleep is important.
But how much? And in what conditions?
There is a great deal of debate surrounding the question of how to get a good night’s sleep. I myself have googled my way around the web at times, trying to answer this question.
What are the good and bad times to exercise? Is there a link between lack of sleep and physical or mental performance? Should we nap?
1) “I don’t have time to work out in the morning or afternoon, and I have heard that late-night exercise keeps you awake.”
WRONG.
According to the results of a study conducted at the University of South Carolina’s department of exercise science, nightly exercise doesn’t push back your bedtime. After taking a random survey, researchers found that more people actually reported sleeping BETTER after hitting the gym shortly before going to bed.
Shawn Youngstedt, PhD, an associate professor in the department noted the role of adrenaline in this process. Although often associated as an excitatory hormone, adrenaline can actually have a calming effect between 20 minutes and two hours after exertion. Pumping iron at the gym also raises your core temperature and activates cooling mechanisms in your body, which are linked to sleep.
2) “What is the best time of day to exercise?”
Truth is, the best time to work out is whenever is most convenient for you. As discussed above, before bed has its notable benefits. But what about the morning and afternoon?
Morning – seems to lower blood pressure, allow you to sleep longer, and maintain regular sleep patterns
Afternoon – muscle strength at peak, muscles warmest from high internal temperature, lung function improved, pain tolerance at peak
3) “Should I nap?”
If you want to.
The advantages of taking a nap vary from person to person; but according to the National Sleep Foundation, a 20 – 30 minute nap will likely improve your mood, alertness and performance.
4) “Can exercise help me sleep?”
Most definitely!
Multiple studies have been able to connect aerobic exercise with falling asleep quicker and staying in the deep, REM cycle for longer periods of time. People who exercise regularly report better sleep quality, fewer depressive symptoms, less daytime sleepiness, and increased vitality. Anxiety, which is diminished by aerobic exercise, is the leading cause of insomnia.
5) “How much of an effect does a lack of sleep have on physical performance?”
Not at all.
That’s right folks, up to 60 hours without sleeping does not appear to have any effect on physical response or endurance strength.
Mentally, however, your psyche would be in shambles.
“You may be able to physically run the same distance or lift the same amount of weight, but the moodiness, anxiety, and irritability that accompany your sleep debt will make your workout feel like a challenge. The more the sleep debt, the harder the workout feels. You might still be able to do the same workout but it feels tougher. And in that regard, your overall performance might be harmed because you’ll reach your point of exhaustion faster,” Michael Breus, PhD, and author of The Sleep Doctors Diet Plan, said.