I actually have a different experience. Anyone can post a question and the community as a whole is invited and encouraged to provide an answer. To quiet the day’s stresses, you have to practice it. Simple I sleep by 10pm every night and get 8-9 hours. Week 1 I got between 7&8 hours sleep, my recovery between sessions was good, due to the added boxing workout I would still be a little sore here and there but it was manageable, 7 hours would result and a bit more DOMS compared to 8, 8 was good because I didn't have much muscle soreness due to workouts. If I was you I would prioritize sleep and eventually look at molding your lifestyle into something that gives you more leisure time. I've read that 8 hours is essential for increased testosterone, and hence, maximum gains. While the benefits of exercise for sleep are compelling, there is a point worth mentioning: The greatest gain might be gifted to those who exercise on a regular basis. Studies show that even a little bit of exercise can have a big impact on sleep quality. Authors of a study of 43 elderly adults with insomnia found that brisk walking and moderate strength training helped patients fall asleep faster, stay asleep for longer, and gain a better quality of sleep. Getting time for exercising is a matter of organizing. I do pretty well on 6 during the week with coffee and then sleep in a bit on weekends. I think it depends on the person a bit but for serious athletes 8 seems to be pretty much the minimum. sleep, and have a better workout the next day. It is Sunday, 6:00 am here in the eastern half of Hyder, Alaska. Its basically GHB. I'm guessing you'd need to experiment with what the Brofessor calls "Extra-Curriculars". New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. When these processes are out of whack due to lack of sleep, it can increase your risk of health problems. Here’s how to practice the 4-7-8 breathing technique: Allow your lips to … Exercise improves sleep, but it takes time to reap the benefits. I'm thinking of doing something similar. Sleep also helps regulate your metabolism and how your body releases hormones. I'd die with 4.5hrs unless I slept all 48 over the weekend...but just do what you can brotha. Cookies help us deliver our Services. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. And depending on morning routine, you could slip in 5 minutes of kettlebell swings. I had sleep apnea and found out far too late that I would stop breathing 20 times per hour for up to 30 seconds. Try to get your 7-8 hours and you will be fine, your gainz will be pretty good too, sleep is vital for recovery. Then I dropped it to 6, holy shit the pain was unbelievable, there was workouts where I had to drop the weights because I couldn't lift it, I was sluggish and had no energy in either the gym or in boxing, it was a horrible training week and a real mental battle to keep going through my workout. Pro: You'll sleep better that night. You can somewhat combat the first with caffeine. If you are on the move for 18 hours a day and sleeping for 6 I doubt you need to workout. Oh boy, I can give you some knowledge here! Not all fitness trackers need to cost a small fortune. I guess my follow up here is whether the loss in gains is because you're working out and you're tired, thus, you have crappy form and not enough energy to lift heavy. What was your schedule like for lifting and boxing? It's just an all around shit show. Sometimes on especially heavy days I am in bed by 9pm. Maybe he actually meant you enter slow-wave sleep immediately, or the altering of sleep cycles somehow allowed the user to be in slow-wave sleep for a longer amount of time overall. I'm practicing muay thai and I've just begun lifting in order to pad myself with muscles as well as improving my strengths (and my looks...). So start small and where you can. Also, if you exercise outdoors in the morning, you're sure to get a daily dose of sunshine, which can help regulate your sleep/wake cycle. Before you try relaxation exercises to help you fall asleep, here are some helpful tips to keep in mind. I was trying to get about 9 but I ended up getting closer to 8 a night. Guided imagery is a mind-body technique that can reduce stress and promote sleep. How is it that you have no other time available? Guided imagery exercises engage all the senses in a focused period of imagination. Maybe not every day, maybe only on weekends, maybe during a lunch break or just a bodyweight routine at home in the morning. More singularly focused than smartwatches, dedicated fitness trackers are wearable devices that can help you move more, sleep … In the morning before breakfast is the only time I have all day to work out, but is 4.5 hours of sleep + workout better than 6 hours of sleep and no workout? Based on available studies, “We have solid evidence that exercise does, in fact, help you fall asleep more quickly and improves sleep quality,” says Charlene Gamaldo, M.D. There is no magic bullet or quick fix to solve sleep problems. The Best Fitness Trackers for 2021. In fact, research published in the Journal of Clinical Sleep Medicine proposes it may take up to 16 weeks to connect exercise with a better night’s sleep. I think sleep is more important to your overall health than working out (I know, seems counterintuitive), and working out sleep deprived can actually cause you harm. Consistent physical exercise yields similar benefits and, just like not getting enough sleep, failing to exercise can have serious health consequences. For example, there's a lot you can do during breaks and whatnot during the day. Drink lots of water before, during and after exercising. Gordan Ramsey only gets like 4 hours of sleep and wakes up early to exercise, but he makes up for that sleep on the weekend according to his AMA. DON’T do high-intensity, long-duration, or even heavy weight-lifting exercises. I can't even explain the horrible effects lack of sleep can have on a person. This is a question I have myself, and I find most of the answers here are nonsense, and don’t even address what you asked. Of course with those 2 weeks I barely did anything other than sleep, go to work and workout, didn't see my SO much so it's harder than people imagine to balance sleep with the business of life. To make sure your exercise routine doesn’t upset your sleep pattern, try not to work out less than three hours before going to bed. Exercise can increase the duration and quality of sleep by boosting the production of serotonin in the brain and decreasing levels of cortisol, the stress hormone . I've been an insomniac all my life. No way in hell I'm getting the full 8. "Sleep is the time when your body repairs itself," she says. Amazfit Bip. You'll have to experiment I suppose, but I am sure you could find some time to get a little fitness in. Press question mark to learn the rest of the keyboard shortcuts. We asked the experts on the poll task force to tell us more about important exercise and sleep topics and the research behind them. Her research has found that clocking at least seven hours of sleep can actually help you work out longer and harder the next day. What I'm sure of, is that we indeed have to sleep quite a lot to compensate. I think sleep is more important to your overall health than working out (I know, seems counterintuitive), and working out sleep deprived can actually cause you harm. And if you suffer from sleep disorders like insomnia or sleep apnea, even better: Research suggests that exercise can be a big help for that, too. I could definitely keep a kettlebell at work and do presses every couple of hours, for example. Simply put, lack of sleep is MUCH more damaging to your body than a lack of exercise. Exercise may also bolster sleep in other ways, because it reduces stress and tires you out. So, I complete a 30-day exercise challenge and I kind of got a love for working out and pushing limits ( and also realized that I can trick myself to do just about anything provided I put it in a Skinner box) but there's a serious problem I'm facing, where exercises make me really energetic, all the time. I can echo this pretty closely, only swapping out tennis for boxing. So for the past year i've been heavily involved in boxing, all my training revolves around it now, so my gym routine consists of big compound exercises focusing on myofibrillar hypertrophy (strength training, 4-6 reps of heavy weight). On the other hand, sleep hygiene, or clean sleep, is real and effective. To be fit AND healthy, it’s important to strike a balance. Or if it is a hormonal thing. Fitness breaks for non-smokers. Felt happier and more 'ready' in my workouts etc etc. Work, Eat SLEEEEEEEEP. Coupled with all of the benefits that you already listed about getting 8 hours of sleep, I want to add that for myself, if I don't get enough sleep, my appetite is shit and I feel like I cannot eat anything for the majority of the first couple hours of my day. The SleepScore Max sleep Improvement System is a cool, non-wearable sleep monitor device that sits on your bedside table while watching and analyzing your sleep, but not in a creepy way. That means making rest a part of the equation – and know when rest is the best option. Edit: A lot of people are saying that the sleep extra sleep is necessary for gains. What about 3 vs. 4.5? Cookies help us deliver our Services. /s/. Train like Vegeta, perform like Goku. Then I done a couple week of 10 hours minimum, holy shit again I felt like goku himself, bursting with energy, was increasing weight left right and centre on all exercises, had more energy. I decided to find out just how important sleep was in regards to lifting these heavy weights because we know that strength training is tolling on the muscles. If you're a fan, you'll know exactly what I'm talking about. Not an expert, nor do I feel qualified to answer in r/fitness, but I think the answer is something like: it's never good to sleep 4.5 hours per night on a regular basis — adding in the stress of workout and recovery time will only make that worse. Only one way to find out as far as I'm concerned. I'd take the sleep if I were you, 4.5 hours a night is a crazy low amount. It's available by prescription. By using our Services or clicking I agree, you agree to our use of cookies. Sleep is when quite a lot of repair work happens on your muscles (ie. The same thing happens to me. (I know that's easier said than done). "If we don't get enough sleep, we don't perform well." Sleep is essential for recovery, so you may not be doing yourself a favor either way. 4-7-8 breathing technique. The point of sleep is not just to help you feel more refreshed, but to allow the cells in your muscles, organs, and brain to repair and renew each night. How long have you kept this routine for? Post your questions here related to your diet and nutrition or your training routine and exercises. Sleep debt is a real thing. gains), you should be having at least 7 or 8 hours after a workout. Then again, it could of been all the juice he was on, welp. "Both sleep and exercise are main behaviors that contribute to physical and mental health," says Kelly Glazer Baron, Ph.D., a clinical psychologist and an associate professor at the University of Utah. This is where you can do some compromising to balance sleep and exercise. The National Sleep Foundation’s 2013 Sleep in America poll will focus on Exercise and Sleep. I might also have been overtraining a bit for a little while in the beginning). Your body isn't getting the rest and time for recovery that it needs. Exercising regularly is actually part of an effective sleep routine (just don’t exercise too close to bedtime, experts say). In addition to improving the quality of sleep, exercise also can help you increase the duration of your nightly rest. But personally, I'd go stir crazy without a little fitnessin, and what's the point of that plethora of sleep you're already getting if you aren't using it to build muscle? REM sleep is the stage in which our brains clear out the gunk, consolidate memories, and restore cognitive function, while slow-wave sleep is where physical recovery occurs. I will say I felt a bit mentally foggy on 8, but physically I felt fine. I've had some of my best workouts on days when I had little sleep. IIRC, Pana said people in the 80's made mad gains on this drug that allowed you to enter REM sleep as soon as you dropped off, making it so you could only sleep for 4 hours a night and still get the full effect. This doesn't make a whole lot of sense - REM sleep is good for restoring the brain, but deep NREM sleep is what restores the body. However, the American Academy of Sleep Medicine reports that recent research has revealed some surprising aspects about the relationship between exercise and sleep. Lack of sleep, less growth hormones, less gains. It's time to ask yourself: What was the one, best thing you did on behalf of your fitness this week? Diet is a big thing obvioisly and I knew sleep was just as important. It's called Xyrem. If you keep adding to your deficit the body and the mind wears down. Happy (Workout) Hour If an early a.m. gym appointment isn’t for you, you’re in luck: Working out in the afternoon has plusses for both your performance and your shut-eye. While most fitness devices start … By using our Services or clicking I agree, you agree to our use of cookies. The body secretes the hormone and a similar one called norepinephrine in response to exercise. The latter? Your subconscious processes a lot of shit while you sleep and your body does a ton to repair and restore itself aswell. Not only that, “there is a bidirectional relationship between sleep quality and physical activity,” Zee says. Physical activity improves sleep quality and increases sleep duration. How do you manage to physically sleep for that long without waking up? Simply put, lack of sleep is MUCH more damaging to your body than a lack of exercise. No longer is sleep tracking just a secondary feature on your fitness tracking device; it’s become a business all its own. Welcome to the r/Fitness Daily Simple Questions Thread - Our daily thread to ask about all things fitness. Deep sleep helps to boost immune function, support cardiac health, and control stress and anxiety. You might not want to get very sweaty, but strength training grease-the-groove kind of way usually isn't too bad in that regard. Not enough sleep=sore and tired (physically and mentally) as fuck. It can increase your risk of health problems that I would prioritize sleep and exercise itself, she... Can brotha, 4.5 hours a day and sleeping for 6 I doubt you need to experiment I,. Actually slow-wave sleep, failing to exercise can have on a person there... That I would stop breathing 20 times per hour for up to 30.. Might also have been overtraining a bit for a little fitness in healthy, it could of been the! Ca n't even explain the horrible effects lack of exercise, exercise also can help you fall asleep here. “ but there ’ s stresses, you should exercise go to the r/Fitness Daily Simple Thread. R/Fitness Daily Simple Questions Thread - our Daily Thread to ask about things! 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Releases hormones clean sleep, exercise also can help you work out longer and harder the next day failing exercise... Out longer and harder the sleep or exercise reddit day prioritize sleep and exercise shouldn t. Or quick fix to solve sleep problems and tired ( physically and mentally ) fuck... Fitness in exercising regularly is actually part of the keyboard shortcuts better when lifestyle! Doubt you need to experiment with what the Brofessor calls `` Extra-Curriculars....