Recent studies have shown that being able to have a good nights sleep is immensely beneficial for physical performance. Hitting more that 8-9 hours for an adult is considered the perfect amount of sleep. With physical performance, sleep is critical for physical performance. It’s when the body repairs muscle tissue, restores energy stores, and regulates hormones that control strength, endurance, and recovery. Poor sleep can lead to slower reaction times, reduced coordination, and quicker fatigue, making workouts feel harder and increasing the risk of injury. On the other hand, consistent, high-quality sleep supports better focus, faster recovery, and improved overall athletic output, meaning you not only perform better but also adapt more effectively to training over time. Many people have tried even exercising right before bed thinking that exercise at not matter the time of day would make them tired enough to go to sleep and get a good amount of sleep. According to Alnawwar et. al, extreme exercise before bed actually has detrimental affect on your sleep. Like all other healthy actions, everything is good in moderation. Extreme sleep before bed can disrupt sleep. High intensity workouts within 1-4 hours of sleep can raise core body temperatures, increase heart rate, and release adrenaline which can make it much harder to sleep. Light exercise like a jog can make you much more relaxed, however, lifting heavy weights, sprinting, or many other things can cause you to not be able to sleep. It is recommended by most doctors to keep late night exercising to a maximum of 30 minutes. It is an interesting discovery but can bring insight to those who feel like they struggle to fall asleep even though they seem to be tiring themselves out before bed.
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