EFFECT OF EXERCISE ON YOUR SLEEP
To achieve optimal physical and mental performance, you need sufficient quality sleep. So sleep is healthy, but I'm sure you knew that already. Now, one of the ways to improve your sleep quality is to exercise regularly.
It is advisable to plan half an hour of moderate or vigorous intensive activity 5 times a week or to distribute at least 150 minutes of exercise over the week (at least 10 minutes each time).
- Exercise more = sleep better
During exercise your body temperature and heart rate go up. When your body calms down completely a few hours after exercise, your heart rate and body temperature are slightly lower than for people who don't exercise. In addition, your blood pressure drops as a result of regular exercise. This also helps you to fall asleep faster.
- Anti-stress treatment
If you want to get the stress out of your body, then sports is a good idea. Not only will it clear your head for a while. Intensive exercise also releases all kinds of substances into your brain - endorphins, dopamine, serotonin, adrenaline - which make you feel good and relaxed. Those who feel better will be less likely to worry in bed. Another consequence of a more active lifestyle: your body breaks down the stress hormone cortisol faster. So you can relax better. And those who are relaxed will fall asleep faster!
EFFECT OF BETTER SLEEP ON SPORTS PERFORMANCE
But the other way around, too, the influence of your sleep quality on your sports performance is great. Athlete or not, if you want to achieve good results in sports, your body has to be in top shape.
- Sleep deprivation is disastrous
If you don't sleep well or not enough, you can tell by your body. First of all, your concentration deteriorates. This can be dangerous, because you will become less attentive, with an increased risk of injuries.
Your reactivity also deteriorates, something you just need for sports. Reacting quickly to a starting signal, an opponent's ball, etc. is useful if you want to win ...
- Motivation to play sports
On top of that, sleep problems affect your mood and general state of mind. If you have a gloomy outlook on life, you are of course less motivated to achieve your sporting goals.
- Muscles need sleep
During your sleep, your body is still very busy: rebuilding immunity, maintaining the nervous system and restoring muscle tissue. This is necessary for everyone, but all the more so for athletes. Every time you exercise, tiny cracks appear in your muscles, which recover extra quickly by sleeping well.
y the way, if you want to grow muscles, you also have to pay attention to your sleep quality. During a good night's sleep, your body produces growth hormone and testosterone, substances your muscles need to grow.
No more excuse not to take action (and work on your good intentions)!