Power of Sleep

Sleep impacts Exercise

Healthy Sleep

~ a vital part of the foundation for good health & well-being throughout your lifetime ~

Benefits of Sleep on Exercise & Health

  • Sleep helps to improve speed, accuracy, and reaction time

  • People sleep significantly better and feel more alert during the day if they get at least 150 minutes of exercise/week

  • Physical activity increases time spent in deep sleep, the physically restoring phase of sleep - this supports both immune function and cardiac health

  • The body repairs itself from physical activity while sleeping - repairing tissues and blood vessels, it even allows the brain to “clean” itself, removing waste products

     

Harmful Effects of Sleep Deprivation

  • Individuals who are sleep deprived are more likely to be less productive, have slower reaction time, make more mistakes.

  • Sleep deprivation can lead to an imbalance in the hormones that regulate hunger (Leptin and Ghrelin)- this imbalance is a risk factor for weight gain

  • Poor sleep leads to higher than normal blood sugar levels due to the inability to respond to insulin contributing to metabolic disorders such as diabetes.

  • Poor sleep quality can increase the risk for obesity, heart disease, kidney disease, high blood pressure, diabetes, and stroke.

 

Build Healthy Sleep Habits

  • Don’t check emails, watch TV, or be on your phone close to bedtime - blue light emitted from your phone tricks your brain into thinking it is day time, this decreases the release of melatonin, making it more difficult to fall asleep

  • Create a relaxing bedroom - try not to allow any electronics, TV, phone, laptop, or other light emitting objects in the bedroom, minimize noise

  • Try yoga, meditation, or light reading  

 

Go to bed and get up at relatively the same time every day - try using a sleep tracker app to build this habit.