The Impact of Physical Activity on Sleep Quality

Exercise is great for your health. It boosts cardiovascular health, strength, and endurance, and gives you that amazing feeling of pushing past your limits. But there’s something equally important that often gets overlooked—what you do outside the gym.

About 75% of your workout success comes from things like nutrition, daily activity levels, and most importantly, quality sleep.

So, how does sleep impact your workout progress? What benefits does it offer if you’re aiming to get lean or build muscle? And how do you balance sleep and workouts when you’re short on time?

Let’s break it down.

When you work out, your brain gets a mix of neurochemicals. Interestingly, exercise helps your brain produce adenosine, a neurotransmitter that makes you sleepy and helps you fall asleep faster. You might think working out at night might overstimulate you, but studies show no significant difference in sleep quality between those who exercise before bed and those who don’t. In fact, the best time to work out may be between 6 and 7 p.m.

No matter your fitness goal—getting lean or building muscle—sleep plays a crucial role. For muscle growth, human growth hormone (somatotropin) peaks during sleep, helping your muscles recover and grow. If you’re trying to lose weight, lack of sleep can increase cortisol levels, leading to higher insulin production and lower insulin sensitivity, which can contribute to weight gain.

For women going through menopause, workouts can be particularly beneficial as certain hormones decline during this phase. Medications can help, but exercise is also very effective.

Sleep is when muscles recover. During exercise, tiny tears occur in muscle fibers, causing discomfort. Growth hormone and consumed proteins help repair and build these muscles, increasing volume and lean mass. Quality sleep also helps break down lactic acid, reducing post-workout soreness.

Working out improves more than just physical strength. It also boosts endurance and reaction speed. Lack of rest can hinder these benefits and increase your sensitivity to pain. So, if you’re lifting heavy, make sure to get enough high-quality sleep between sessions.

Balancing sleep and exercise is crucial for achieving your goals. Even top athletes struggle with this, sometimes sacrificing sleep for workouts. But experts recommend prioritizing sleep because its impact on your performance and endurance is more significant than a single training session.

A poor night’s sleep won’t ruin your progress, but planning your workouts around a solid sleep schedule is best. For example, if you slept 7-8 hours, you’re good to hit the gym. However, if you’ve had a few bad nights, consider catching up on sleep instead of working out, as your effectiveness may suffer otherwise.

People often see sleep as unproductive, but it’s essential for long-term success in workouts and life in general. So, don’t underestimate the power of a good night’s sleep—it can transform your workouts and your life!