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How exercise improves sleep

Exercise and sleep

So many people ask me why I do so much exercise and the reason is simple, I love working out and it has amazing benefits although I don´t consider I do a lot of exercise, most of my workouts last 60 minutes sometimes I 90 minutes. One of the greatest benefits when I started working out was the way it helped me sleep better specially if I workout in the morning.

Exercise reduces stress and it can also help with depression and anxiety and since one of the causes of poor sleep or lack of sleep is stress working is a great way to reduce it and at the same time you get the benefits of quality sleep and you get in amazing shape.

If you are asking when is the best time of the time to workout many studies show that the mornings are the best time of the day. If you train first thing in the morning you don´t have to worry later, you´ve already started your day right and since exercise triggers neurotransmitters in your brain you get that feeling good sensation and you are ready to hit the rest of the day. If you have the possibility of working outside or doing some part of your workout outside to get sun light is easier for your body to control its internal clock.

Exercise improves sleep quality and increases sleep duration whether you´re not having good quality sleep or you´re not having enough sleep exercise can help you improve both.

Between resistance or cardio training one of them may have a better impact on improving sleep and that one is cardio training or aerobic exercise

If you train at night because you prefer it or because is the time of the day you can do it if your workout is high intensity and you go to bed one hour after you´re done it will be harder for you to fall asleep. If you can´t train in the morning you can try moderate intensity, even yoga or Pilates can be an option, resistance training is good but I’d avoid circuit training and  HIIT is not a good option at this time.

Enough good quality sleep also has an impact on your workouts, if you don´t get good quality sleep or lack of sleep will affect negatively your routines you won´t be completely focus, you won´t have energy and chances are that you may skip your workout for the day.

So enough good quality sleep improves your workout the same way that working out improves your sleep, if you want to get better sleep then cardio training will help you but you also need resistance training to maintain and build muscle mass.

Remember that sleep is key for recovery so if you train hard you need to get enough good sleep so that your body can recover and you´re able to hit the gym hard the next day.

Since both, sleep and exercise are important some people try to prioritize one over the other, some people love to train and workout out so they rather hit the gym even they haven´t slept that well, others hate to workout so they prefer to stay asleep even when they can get up earlier and get their routine done first thing in the morning. The problem is that they´re both important, they´re 2 of the principles of fitness so you need enough good quality sleep every night and consistent exercise.

What I recommend is getting at least 6 hours of good quality sleep every night and at least 20 minutes of exercise which if those 20 minutes can turn into 40 or 60 minutes per day it will be great at least 5 days a week, if you can workout the 7 days go for it.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

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