Vivien Williams: He also suggests keeping your bedroom as dark and quiet as possible. It's not for spreadsheets, it's not for watching TV. The bedroom, the bed is for sex and sleep. Somers: We've got bright lights all over the place, and then we switch the lights off, we lie in bed and expect to sleep. Somers offers the following tips: Avoid alcohol and big meals before bed don't exercise right before bed and turn off all screens, including your smartphone, an hour before bed.ĭr.
Vivien Williams: Poor sleep may increase your risk of conditions such as heart disease, obesity, depression, dementia.
Somers: Sleep is very much a multidisciplinary specialty for good reason because sleep affects all the organs of the body. Virend Somers is a cardiologist who studies sleep.ĭr. Rest assured that your regular sweat sessions are not only burning calories and building muscle, they’re also helping you fall into dreamland.Virend Somers, M.D., Ph.D.: When you don't sleep well, bad things happen. “If you don’t think exercising before bed affects your sleep, and it’s the only time you can fit in a workout, do it.” “You might be more pumped up but you have to listen to your body,” she says. Gamaldo notes that 30 minutes of moderate-intensity exercise causes your endorphins and adrenaline to spike if this happens in the two hours before bedtime, it could make it harder to fall asleep. The effects might be reversed if you’re working out before bed. “Exercise actually increases the drive to sleep,” Gamaldo explains.Ī study published in the journal Sleep found that regular exercise or participation in sports improved sleep quality among middle-aged women additional research showed that getting at least 150 minutes of moderate-intensity physical activity every week helped reduce insomnia. Use of antidepressants in treatment of comorbid diabetes mellitus and depression as well as in diabetic neuropathy. Goodnick> Expert Opinion on Pharmacotherapy. If you work out regularly, prioritizing sleep might be easier than you think. Summary from the 153rd meeting of the American Psychiatric Association. Whether you’re training for a podium finish or working out to lose weight, you should make sleep a crucial component of training. “It’s harder to maintain an exercise routine when you feel too tired to enjoy it.”
“There is a ‘fatigue mindset’ that makes you feel like you can’t do it anymore even when your body is still able to perform,” says Gamaldo. In other words, a perception of fatigue tanks performance. In fact, the American Sleep Association reports that more than 35% of adults get less than the recommended 7–9 hours of sleep per night - and athletes might need as much as 10 hours of sleep per night to recover from training, according to Gamaldo.ĭespite a negative connection between sleep deprivation and performance, research showed that two nights of fragmented sleep did not affect heart rate, oxygen consumption or core body temperature during high-intensity treadmill sessions. “Most of us have some level of partial sleep deprivation and there is so much variability between individuals for performance to recover from sleep debt,” Gamaldo says. One night of sleep deprivation might not cause you to strike out at bat or cross the finish line last, but chronic sleeplessness takes its toll on your athletic performance. The problem is especially pronounced for athletes requiring skills beyond rote endurance such as soccer or hockey players who make split-second decisions about their next moves, according to Gamaldo. In a literature review published in the journal Sports Medicine, researchers noted that a lack of sleep was linked to slower reaction times, reduced muscular strength, speed and impaired grip strength. “If you’re not giving your body the sleep it needs to recover, you’re probably doing your training a disservice.” “Athletes need more sleep to adequately recover from training,” says Gamaldo. There are strong ties between sleep and athletic performance, according to Charlene Gamaldo MD, medical director at the Johns Hopkins Center for Sleep. You also need to spend sufficient time on rest and recovery. Whether you want to set a marathon PR or earn MVP accolades in your recreational sports league, training is not enough.
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