Workout how much sleep

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June 15, Oda S, Shirakawa K. European Journal of Applied Physiology. August 15, Sleep Deprivation and the Effect on Exercise Performance. Regular exercise has many benefits, including better sleep. It can promote relaxation, reduce anxiety, and normalize your internal clock. Exercise also increases your core body temperature. When it begins to drop, you feel sleepy. But, according to recent research, this may not necessarily be true.

Recent studies have challenged the notion that exercising too late in the day could disrupt your sleep. In a small study , 12 healthy males visited a lab on three separate nights. They did either 30 minutes of moderate-intensity aerobic exercise, 30 minutes of moderate-intensity resistance training, or no exercise at all. Each workout ended 90 minutes before bedtime. As the participants slept in the lab, the researchers measured their core body temperature and sleep quality.

Another study had similar results. Sixteen men and women finished moderate-intensity workouts at different times, including 4 or 2 hours before bedtime. Finally, a review analyzed 23 studies on evening exercise and sleep. The review determined that evening workouts can improve sleep as long as the exercise was done at a moderate — not vigorous — intensity, and ended more than 1 hour before bedtime.

Not all exercises are equal when it comes to how they affect your sleep. Don't succumb to fitness hustle culture just to feel accomplished. You won't accomplish much through a sleep-deprived workout except more exhaustion and maybe some resentment toward exercise. There's a clear link between sleep and fitness: Research shows that inadequate sleep negatively affects athletic performance while adequate sleep improves performance.

There's some debate as to whether lack of sleep biomechanically affects your fitness abilities , but researchers think that fitness performance decreases after sleep deprivation because working out just feels harder. Most people already know that from their own experience.

Everything feels tough on no sleep. Plus, lack of sleep can affect your motivation to work out in the first place. You might find yourself dreading your workouts and hating every minute in the gym -- that's not good for long-term adherence to a fitness plan. Conversely, getting enough sleep can improve the likelihood that you're encouraged to work out in the morning. Without sleep, your muscles can't recover from the stress you put them through during workouts.

It doesn't do you much good to keep breaking down your muscles without giving them time to recover and grow stronger.

Lack of sleep may also contribute to joint pain and stiffness, as well as headaches and body aches. If you want to get even more nuanced, sleep deprivation can lead you to make poor food choices , which undoubtedly affects your fitness and physical performance.

This varies for everyone.