When it comes to exercising, sleep can play a huge role in how your body functions, grows and changes. Having a good night’s sleep is a crucial part of your health routine.
THE SCIENCE BEHIND SLEEP
There’s some debate on how long the right length of time for an adult to sleep is. The two major theories are 8 hours each night, or five sleep cycles each night. Each sleep cycle lasts about 90 minutes, beginning with non-rapid eye movement and ending with rapid eye movement. NREM sleep is a light sleep and gradually deepens during the cycle. Each sleep cycle ends with a period of REM sleep, where activity is high, and dreaming occurs. This is when you’ll have your best, deep sleep. Either way, you should be aiming for approximately 8 hours of a good, solid sleep each night.
SLEEP IS VERY IMPORTANT
We know that sleep is important for our health. Our alertness and mood are the primary things that come to mind if we’re lacking in sleep. But did you know that sleep is important for regulating the central nervous system as well as your brain function? Sleep also affects the immune system – for example, people who sleep less than five hours are nearly five times more likely to have a cold than people who sleep for seven hours a night. So, the more you sleep, the better your health.
DOES SLEEP IMPACT EXERCISE?
Sleep is the time where the concentration of growth hormone (which contributes to muscle growth and repair) in the body is at its highest. So if you’ve been exercising, whether through strength training, cardio exercise, or something, it’s key to get a good night’s sleep and let your body do its job to strengthen and repair! Not to mention, a lack of sleep can affect strength and power, energy stores, and increase your risk of injury.
NEED BETTER SLEEP?
Test these out yourself tonight, and see if you get a better night’s sleep?
- Avoid stimulants after lunch, like coffee or pre-workout drinks
- Avoid drinking any fluids during the hour before you go to bed
- Practice a relaxing routine before bed. Think of it this way: we give our kids a bedtime routine to calm them down and get them ready for a good night’s sleep, so why shouldn’t we do this for ourselves, too?
- Shut off your screens an hour before bed
- Turn your thermostat down to a cool and comfortable temperate
- Try to maintain a consistent time for when you go to sleep and when you wake up
About the Author
Dave Mugavero is the owner of Custom Bodies Fitness in Irvine, California. He is extremely proud of his success as the top rated health club in Orange County. Dave has been in the fitness industry for over 24 years, and is widely considered by his peers to be a “Weight Loss Guru”. His extensive knowledge of nutrition, human physiology, personal training and weight loss techniques, and his caring commitment to each client are what make him an expert in his field. He has been a top ranked Natural Body Builder and highly sought after personal trainer and lecturer.
