Sleep and exercise

November 23, 2021

Sleep is extremely important for both body and mind to function optimally. Many are aware that sleep is crucial for health, quality of life, and performance. In other words; if you sleep well, you perform better. The effects of lack of sleep are usually very noticeable, and yet many prioritize sleep low on their list of important things.

Check out relaxation techniques that improve sleep by reducing stress.

Although sleep has an effect on exercise performance, unfortunately, there are no shortcuts to good physical condition. A healthy and well-trained body is the result of:

Physical exercise and training
A healthy diet
Sufficient sleep

Check out training exercises that can improve sleep here!

How much sleep do you need?

Getting enough sleep is important for health, both physically and mentally. Generally, adults between the ages of 18 and 65 sleep between 7 and 9 hours each night. However, there are some individual differences related to sleep needs. Sleep duration matters for daily performance, and sleep significantly affects memory and cognitive function. Sleep deprivation leads to poorer performance. Check out tips for better sleep!

During periods of heavy training or when performance needs to be at its peak, it is essential to focus on getting enough sleep.

What does sleep have to do with training?

Exercise is good for both body and mind, and many find that a good workout boosts mood, reduces stress, and makes us feel more awake. Good sleep routines are extremely important for training results. When we sleep, the production of testosterone and growth hormones increases, which contribute to muscle building and recovery. Conversely, insufficient sleep will increase the production of cortisol. This is the body's primary stress hormone, and it will eventually break down muscles. Many might think that rest is enough in itself, but actually, several critical processes occur only during deep sleep.

Poor sleep over time can have very negative effects on training and performance. Among other things, lack of sleep leads to more fat and less muscle, lower testosterone levels, and reduced basal metabolic rate. Just as sleep affects training effects, training can also affect how well one sleeps. Long-term exercise is good for sleep quality, but poor sleep results in less exercise. We recommend not training more than 3 hours before bedtime so that sleep quality is not affected by training.

Diet, sleep, and training

Too little sleep can affect which food items one buys in the store. Cortisol, which is produced due to sleep deprivation, raises blood sugar levels. Too little sleep thus disrupts balance, and hormone production is maintained throughout the day instead of gradually declining, which leads to a craving for sweets. This sweet craving can result in purchasing unhealthy food. In fact, one tends to consume more sugary foods when sleep is insufficient.

When there is both a deficiency in sleep and nutrition, it will also impact performance in training and daily life. This creates a vicious cycle that can be difficult to escape from. The smartest thing might be to actively work on changing sleep routines so that the rest of daily life falls naturally into this plan. Over time, you will see that you eat better, exercise better - and most importantly, sleep well.

Motivation, sleep, and training

To give your all at the gym, one relies on having high concentration and motivation. This can directly be linked to sleep, as sleep helps flush out waste products from the brain. If this process does not occur, it will negatively affect both mental and physical exercises. In other words, sleep deprivation can contribute to a lack of motivation.

Tips for better sleep

Go to bed at the same time every night, and wake up at the same time every morning.
Avoid consuming caffeinated drinks after 5 PM.
Physical activity improves sleep, but avoid intense training right before bedtime.
Avoid being hungry or consuming a heavy meal right before bed.
Avoid using computers and mobile devices in bed.
Ensure darkness, quiet, and moderate temperature in the bedroom.
Avoid looking at the clock if you wake up during the night.
Learn a relaxation technique and use it upon waking.

*Source: helsenorge.no

Three types of sleep-training

These exercises are expected to have a positive effect on nighttime sleep:

High-Intensity Training

Forms of exercise that elevate the heart rate, such as jogging, brisk walking, cycling, and swimming improve sleep quality and combat insomnia. Even just 10 minutes of activity can have a positive impact.

Be careful not to schedule your workout too close to bedtime, as such a session can cause the brain to release endorphins that make you feel more awake.

Strength Training

Building muscle improves sleep quality and can help you both fall asleep faster and sleep better throughout the night.

Try exercises like squats, sit-ups, and similar. Or check out some of our recommended strength exercises here.

Yoga

Yoga is not only beneficial for improving core strength, flexibility, and stress - it also helps with better sleep. This is especially effective if you struggle with insomnia or have sleep problems. Those who practice yoga daily sleep better, longer, and faster.

Check out our tips for yoga exercises here.

Relaxation Techniques to Manage Stress

Stress itself does not have to be negative, and often helps us remember better and leads to improved concentration. However, long-term stress can be harmful. Here are some simple relaxation techniques that can help reduce stress, so you sleep better at night.

Meditation

Daily meditation can reduce stress. In fact, meditation can change the neural pathways in the brain that help in managing stress. Did you also know that meditation can help the immune system? Meditation can counteract the negative effects that intense exercise has on the immune system.

At the same time, it is easy to perform!

Sit up straight
Close your eyes
Focus on your breath. Feel your breath all the way down to your belly
Let distracting thoughts and stress flow away when they arise

Remember to Breathe

Spend 5 minutes focusing on your breath. Notice if you are breathing deeply into your belly or just shallowly in your chest. You can place a hand on your belly to feel it properly. In stressful situations, it is particularly common to breathe shallowly, but deep breathing can reduce both heart rate and blood pressure, while also alleviating anxiety and depression.

You can perform breathing techniques while stretching. Imagine that your breath follows your spine from your head down to your tailbone. Inhale from the top of your head, down along your back and exhale through your tailbone. Then inhale through your tailbone, up your spine, and exhale again through the top of your head. Repeat this as many times as you wish.

Be Present

Busy and hectic days can cause stress, and we tend to try to accomplish as much as possible in a short time. To reduce stress levels, it can be wise to focus on just one thing at a time. Do small things, such as noticing how the wind feels when you walk out of the gym. Be present regularly throughout the day, and you will see an improvement in your stress level. This is also known as mindfulness.

Check In With Yourself

Take the time to check in on how you really feel, and listen to your body. By becoming more aware of your own state, and how stress affects you and your body, it becomes easier to take action.

Sit completely still and close your eyes.
Go through your whole body. Muscle by muscle.
Look for tight areas. Breathe into that area.

Relaxation Exercises

Techniques that can be used to relax both body and mind. It offers a sort of sleep-like state without actually sleeping. These exercises are very effective in reducing both stress and anxiety, improving sleep, and reducing headaches and chronic pain.

Find a place without disturbances and bright lights, and lie down in a comfortable position where you can completely relax your body.

With closed eyes; "look" a little upwards behind your eyelids.
Relax your eyes and forehead.
Relax your jaw and slightly drop your lower jaw. Feel the muscles in your face relax and the skin become smoother.
Relax your neck and throat, and feel your head becoming heavier.
Relax your shoulders, feel them drop down.
The relaxation spreads further to your arms and fingertips. They feel heavier than usual.
Feel your breath flowing freely, and relax your chest.
The relaxation spreads to your thighs and knees.
Further down to your toes. Your arms and legs feel warm and heavier than usual.
Feel that your whole body is completely relaxed, and your breath flows freely.

Set aside 10-15 minutes daily to reduce stress levels.

Move Your Body

Physical activity releases endorphins, which makes us happier. Go for a run, practice yoga, climb, hike, and much more. You can check out our training exercises here. Adapt your training according to what you enjoy and your current fitness level. It can be very useful for managing stress.

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