Sleep, Exercise, and Recovery
- Jaxon Sherman
- 4 days ago
- 2 min read
Sleep is crucial to your exercise recovery and overall health. 7-9 Hours of sleep is recommended for adults. Benefits include reduced stress, improved heart health and metabolism, lower risk of type 2 diabetes, heart disease, high blood pressure, and stroke, less risk of motor vehicle crashes, and improved attention and memory. Sleep is also the time your body repairs and grows muscles. Exercise and a healthy diet can both improve sleep quality.
Sleep deprivation causes decreased endurance, hormone imbalances, fatigue, poor focus, increased risk of serious injury, and poor overall health. Your brain regulates sleep by releasing hormones. This is a light-sensitive process. A dark, cool environment encourages deeper sleep.
Caffeine, alcohol, and nicotine all negatively impact sleep metrics. Research has shown that whey protein supplementation before bed provides foundational amino acids, including tryptophan. Your body then produces serotonin and melatonin, the sleep regulating hormones. Kiwis, cherries, and dairy also enhance sleep quality. Other practices that can improve sleep include taking a warm bath, breathing exercises, drinking warm milk or non-caffeinated tea.
Exercise and sleep help each other improve. Research shows that exercise helps you to fall asleep quickly and improve sleep quality. 30 minutes of aerobic exercise during the day is enough to benefit your sleep at night. Two hours after exercise, your brain begins to wind down and your core body temperature falls, promoting sleepiness. Good sleep at night will help your body recover and perform better the next day.
Tracking your sleep habits for a few weeks can be an indicator of physical and mental health. If there's something keeping you awake at night, it might be time to visit FitSpirit International Fitness. Our team will guide you towards a healthier future, to achieve true physical, mental, and emotional healing.
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