Sleep can improve your gains, but does it work vice versa? Can your gains or workout routine help improve your sleep? We can go on days talking about how important sleep is, but the fact of the matter is that for many people, getting quality sleep, let alone fall asleep in the first place, is much harder than we think.
Exercise is a great host of health benefits, such as improving heart health with cardio and HIIT, to improve overall strength with resistance training. And time and time again it’s been shown that exercise will also help with getting more shut-eye at night. But for those of you who need a bit more of convincing, as if you already need more reasons to exercise, here’s some very real and clear evidence of the magical sleeping aid we call gains. Also one can get yoga classes with great discount using Curefit Offers.
First, understand that to invoke sleep, out body follows a near 24-hour cycle known as the circadian rhythm. Based on different cues and signals, this rhythm known when to tell you when it’s time to go night. One way by doing so is by raising body temperature. Through the circadian cycle, your body slowly increases in heat, reaching its highest temperature at night right before sleep. This, along with the lack of light, signals the body to increase the sleep-inducing hormone Melatonin.
Struggling to sleep can use exercise as a way to actively increase body temperature in hopes to drive this signal. On top of that, a by-product of burning more energy with exercise is raising levels of adenosine, another hormone responsible for making you feel tired and sleepy. Another pesky thing that inevitably makes it harder to sleep is age. With age, the responses to sleep signals and with the circadian cycle slows down. As we saw, exercise can help with that silly circadian guy and it does not discriminate with age.
In fact, a six-month long study of elderly individuals partaking in a resistance training program not only saw 38% improvement in sleep quality based on the Pittsburgh Sleep Quality Index, but the folks even saw an awesome 52% increase in upper body strength. Sleep better and open pickle jars easier. That’s a win-win situation.
OH, in case exercise is not good enough as you grow older, another study showed that engaging in weight training, walking and more social activities improves sleep for older individuals better than doing any of the three alone. And for people that have the most trouble sleeping, like people with chronic insomnia, exercise has shown to improve sleep with no doubts. A study showed that as little as one exercise sessions was able not to only help people suffering chronic insomnia sleep faster, but also sleep longer.
The exact reason why is not fully known, but the possible reasons are one, the link to body, temperature and the circadian rhythem as discussed before, and two, exercise can lower anxiety and depression symptoms, which is something that many with chronic insomnia suffers as well. Sleep better and be in a better mood. As far as the type of exercise, it seems that any type will undoubtly improve sleep. We know resistance training improves sleep based on earlier studies and might make you rip a fe sleeves. But studies shows that, yes, cardio improves sleep as well.
A representative study of over 2600 people of all ages performing at least 150 minutes per week of moderate to intense exercises, including cardio, on average reported a 65% improvement in sleep. They even felt less sleepy during the early hours of the day. This is even truer for people with insomnia, as shown that low intensity exercises are much more effective than higher intensity. And the time you exercise maters, too. When you exercise in the morning, and especially outdoors.
You’ll come in contact with more sunlight, which is a signal to the circadian cycle to increase wakefulness and lower sleep-inducing melatonin levels. That means by working out early, you’ll feel more energetic throughout your day. In addition to this, if a person is not getting time to go for gym then he can buy any gym product at discounted prices using Flipkart Offers. Other studies have shown that you can also benefit from working in the afternoon because at this time, you’ll be at your strongest. You might have heard that working out at night will make your sleep worse, but luckily, that’s not true.
A study from the Journal of sleep research found that 35 minutes of exercise two hours before sleep did slightly increase the heart rate during sleep, but it had no effect on sleep. IN fact, exercise at night might help you sleep better by first raising your core body temperature and then quickly cooling it down, which is something that happens when you sleep. So choose a time to work out that’s best for you. At the end, exercise at any time will be better than exercising no time.