Sleep & Exercise: Recognising the Connection | Muscle Trail

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Importance of Understanding the Relationship Between Sleep and Exercise


By Team Muscletrail
14 April, 2023

So, you have finally started going to the gym or are doing any kind of physical activity. Well, you must be looking at a lot of factors, such as supplements, diet routines, workout splits, and a whole lot of other things, like when you should hit the gym during the day. One more thing that holds a lot of importance is your sleep. 

Sleep is extremely important for an individual who works out on a regular basis, irrespective of whether he hits the gym or any other physical training. When you sleep, your body goes into rest and recovery mode, which allows your muscles to rebuild themselves and regain the strength to carry out the next day's workout efficiently. 

Sleep and exercise are extensively correlated as you must note, a good night's sleep is crucial for people who work out and people who do any kind of physical activity that challenges their muscles, to sleep better. Getting enough rest following a tiring workout session helps strengthen your muscles and tissues. 

Let's dive deep into the understanding of the relationship between exercise and sleep. 

Relation Between Exercise and Sleep 

Exercising and working out helps in improving your sleep quality to a great extent. It does so by reducing the overall time it takes to fall asleep and decreasing the amount of time they lie awake in bed. Moreover, physical activity can reduce the risk of excessive weight gain, making the person less likely to encounter Obstructive Sleep Apnea (OSA). 

Sleep helps both our body and brain time to restore and recover, which leads to an impact on almost every tissue in the body. Sleep deprivation increases the risk of heart disease, diabetes, and stroke. If you are not able to get enough sleep, it can lead to you being less physically active throughout the day and reduced muscle strength during workout sessions. 

There are certain training methods that you can include in your lifestyle if you face sleep disorders. You must note that moderate resistance training and stretching exercises are extremely advantageous to people with insomnia. 

There have been studies conducted earlier that suggest people who were involved in moderate aerobic sessions reported fewer waking episodes, reduced sleep onset, and less overall anxiety. More sleep efficiency and longer sleep duration are what you can achieve with exercise. 

Also, there are certain supplements that you can add to your diet in order to improve your sleep quality, such as the ZMA supplement. Buy supplements online at Muscle Trail to ensure you are getting your hands on the purest quality supplements. 

How to Improve Sleep Through Diet and Exercise 

Even though we all are aware that diet and exercise are two of the most important ways in order to improve your health, sleep is a factor that is often ignored. There is a thing called sleep hygiene, which involves habits that are aimed at promoting your sleep quality and can prove to be a starting point for improving your sleep.


Let's have a look at some of the habits you can adopt in order to improve your overall health and sleep. 

Avoid Eating Late 

Your body requires time to digest the large meals you take to give nutrition to your body after a tiring workout session. Moreover, our body is weak while digesting food as it requires a lot of energy to digest the food. Hence, it is best advised to give your body ample time to digest after eating large meals and avoid sleeping right after you have your meal. 

Don't Rely on Caffeine 

Caffeine has a tendency to interfere with your sleep. Hence, if you consume beverages that contain caffeine, such as coffee, soda, or any energy drink, then there are chances that you'll end up getting your sleep disturbed. Even if you can't stop having these beverages, try as much as you cannot to consume them late in the day. 

Get Natural Light 

Gain exposure to natural daylight, as it will definitely help in keeping your body in synchronization with its natural sleep rhythm. 

Regular Exercise 

Regular exercise is required in order to improve your sleep. Your aim should be to do moderate exercise a few days a week. Give your body a couple of hours following a workout to unwind before bed. 

Regular exercise, exposure to sunlight, an active lifestyle, and a good night's sleep are key to good health and fitness. Adopting good habits will lead you to an improved lifestyle, ultimately enhancing your quality of life.


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