Regular exercise and adequate sleep are two things that are just as important for maintaining a healthy body. But, when you feel tired and sleep deprived, does it still need to get up earlier to do the sport?
Maybe you hope the answer is "no". Besides, the mattress and the warm blanket are more tempting than having to bother to spend energy on the sport. Especially if the outside is raining.
That is why, choosing between going to sleep to get a healthy sleep is fulfilled, or forcing to get up to exercise, are two difficult choices. Well, between the two options, which should take precedence: exercise or sleep?
If asked to vote, according to Edward Laskowski, MD, a professor of physical medicine at the Mayo Clinic, sleep and sports are likened to food and water. Not only necessary for the body, but both are very difficult to separate from each other. That's why these two things are a difficult choice.
Cheri Mah, a sleep medicine researcher at Stanford University and University of California, San Francisco added, if based on many research results, it is known exercise routine is very important to get quality sleep, and quality sleep is important for physical performance.
However, Mah said, in essence sleep is the most basic need that becomes a foundation on which a healthy mind and body are formed. If the foundation is faltering, it will certainly have an impact on your health. Starting from the immune function, energy, appetite, mood and so forth.
How long is the ideal time every night?
According to the National Sleep Foundation, the ideal sleep duration for adults is about seven to nine hours per night.
Kelly Glazer Baron, Ph.D., a clinical psychologist and researcher sleeping at Feinberg School of Medicine at Northwestern University also said the same thing. Sleeping nights is enough if it's over seven hours, to really help you work and exercise more maximally the next day.
In fact, according to research conducted by a team of researchers from Northwestern University, people with insomnia who do aerobic exercise regularly reported improved sleep quality and admitted not easily tired during the day.
That is why, if you can sleep seven to eight hours a night then there is no reason not to exercise.
So, how to get enough sleep and stay regular exercise?
From the various studies mentioned above, it is known that the relationship between sleep and exercise basically can not be separated from each other. That's why you still have to try hard to balance the two.
How to? Here are some ways you can do to balance between exercise routine and getting enough sleep.
First, try to sacrifice your normal sleep time to exercise in the morning, at least two to three days a week. Relax, on other days you can sleep longer.
If you sleep less than six hours most nights, maybe it's time for you to rethink your daily routine schedule. You can see where you will be more efficient in terms of time. For example, sleeping 15 minutes early or reducing 10 minutes of your morning routine to get a little longer sleep.
If you're not the kind of person who can wake up in the morning, consider stealing for a lunch break or after work to work out. You can exercise at least 40 minutes with moderate intensity three times per week
If you are sick, you should put your sleep and postpone the exercise until your condition is completely stable. Because the exercise is too forced or excessive, in addition to decreasing your body resistance when ill, can also cause a decrease in quality and duration of your sleep.
Maybe you hope the answer is "no". Besides, the mattress and the warm blanket are more tempting than having to bother to spend energy on the sport. Especially if the outside is raining.
That is why, choosing between going to sleep to get a healthy sleep is fulfilled, or forcing to get up to exercise, are two difficult choices. Well, between the two options, which should take precedence: exercise or sleep?
If asked to vote, according to Edward Laskowski, MD, a professor of physical medicine at the Mayo Clinic, sleep and sports are likened to food and water. Not only necessary for the body, but both are very difficult to separate from each other. That's why these two things are a difficult choice.
Cheri Mah, a sleep medicine researcher at Stanford University and University of California, San Francisco added, if based on many research results, it is known exercise routine is very important to get quality sleep, and quality sleep is important for physical performance.
However, Mah said, in essence sleep is the most basic need that becomes a foundation on which a healthy mind and body are formed. If the foundation is faltering, it will certainly have an impact on your health. Starting from the immune function, energy, appetite, mood and so forth.
How long is the ideal time every night?
According to the National Sleep Foundation, the ideal sleep duration for adults is about seven to nine hours per night.
Kelly Glazer Baron, Ph.D., a clinical psychologist and researcher sleeping at Feinberg School of Medicine at Northwestern University also said the same thing. Sleeping nights is enough if it's over seven hours, to really help you work and exercise more maximally the next day.
In fact, according to research conducted by a team of researchers from Northwestern University, people with insomnia who do aerobic exercise regularly reported improved sleep quality and admitted not easily tired during the day.
That is why, if you can sleep seven to eight hours a night then there is no reason not to exercise.
So, how to get enough sleep and stay regular exercise?
From the various studies mentioned above, it is known that the relationship between sleep and exercise basically can not be separated from each other. That's why you still have to try hard to balance the two.
How to? Here are some ways you can do to balance between exercise routine and getting enough sleep.
First, try to sacrifice your normal sleep time to exercise in the morning, at least two to three days a week. Relax, on other days you can sleep longer.
If you sleep less than six hours most nights, maybe it's time for you to rethink your daily routine schedule. You can see where you will be more efficient in terms of time. For example, sleeping 15 minutes early or reducing 10 minutes of your morning routine to get a little longer sleep.
If you're not the kind of person who can wake up in the morning, consider stealing for a lunch break or after work to work out. You can exercise at least 40 minutes with moderate intensity three times per week
If you are sick, you should put your sleep and postpone the exercise until your condition is completely stable. Because the exercise is too forced or excessive, in addition to decreasing your body resistance when ill, can also cause a decrease in quality and duration of your sleep.
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