Gets an additional Hour rest Much Better Than Exercising


How much sleep do you need? How much sleep is normal? How much sleep should you be getting?

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Skimping out on sleep will negatively impact performance — both cognitive and athletic. Most experts agree that choosing sleep is the better call. Adults need 7-9 hours of sleep per night, according to the National Sleep Foundation. This will give us optimal performance, increased memory retention, and overall better health.

Getting a good night’s sleep largely depends on our commitment to our circadian. EXERCISE IS IMPORTANT, TOO. But just because sleep is usually the answer doesn’t mean you should discount the need for exercise for your overall health if you’re always crunched for time. “Exercise changes the brain and is critical for brain health. Both the CDC and American Heart Association recommend a minimum of 2.5 hours of moderate-intensity aerobic exercise every week. Along with your seven-plus hours of.

Risks of high blood pressure, heart ailments, and even cancer are reduced with a regular dose of exercise. When you have to choose. do a short workout. A short workout is better than no than workout.

If you have only 10 minutes, do a quick workout at home with exercises like squats, jumping jacks and planks. A similar study of over 200,000 middle aged people, published in 2015, found that if you slept less than seven hours, replacing one hour of walking or exercise with one hour of sleep was linked to a seven percent greater mortality risk. And if you slept more than seven hours, swapping exercise for sleep was linked to an 18 percent greater risk. An extra 20 sleep and 10 minutes of intense exercise can make all the difference.

And although his own research has found that exercise is more effective than sleep at reducing premature death by any cause, Professor Emmanuel Stamatakis of the University of Sydney’s School of Public Health is reluctant to compare the two. “But while intense exercise is likely to increase your sleep need over time, the exact amount is unclear. It depends on the athlete.” You know your body best—if after a hard workout day, you tend to wake up feeling groggier than normal, you probably need to nix the pre. It’s continuous poor-quality sleep, that affects your mood, your relationships, your work and even your health over time. It’s not getting as much sleep as you need, every single night.

And in the case of sleep vs exercise, sleep should be the one that wins, every time. FREE (and PERSONALIZED) Health and Wellness Articles. If you’ve got an hour or less and are contemplating sleep versus staying awake, choosing sleep is always the best route to take. Keep in mind that 90 minutes would serve you best in this situation, but some sleep is better than none. A quick 20-minute power nap is probably the best choice if you can’t commit to sleeping for a full cycle.

Athletes in training should sleep about an hour extra. You can go to sleep earlier, or take an afternoon nap, says Jim Thornton, president of the National Athletic Trainers’ Association. How Sleep.

List of related literature:

Working out 3 to 6 hours before bed, on the other hand, will help you maximize the benefits of exercise on sleep, since the body actually increases deep sleep to compensate for the physical stress of your workout.

“The Hormone Diet: A 3-Step Program to Help You Lose Weight, Gain Strength, and Live Younger Longer” by Natasha Turner
from The Hormone Diet: A 3-Step Program to Help You Lose Weight, Gain Strength, and Live Younger Longer
by Natasha Turner
Rodale Books,

Rationale: While it is unclear whether exercise can help you fall asleep more quickly and/or get more sleep overall, there is good evidence that aerobic exercise can deepen sleep.

“Behavioral Treatments for Sleep Disorders: A Comprehensive Primer of Behavioral Sleep Medicine Interventions” by Michael L. Perlis, Mark Aloia, Brett Kuhn
from Behavioral Treatments for Sleep Disorders: A Comprehensive Primer of Behavioral Sleep Medicine Interventions
by Michael L. Perlis, Mark Aloia, Brett Kuhn
Elsevier Science, 2010

Similarly, exercising four to five hours before bedtime (or earlier in the day), instead of later in the evening, is important because you don’t want to increase your body temperature, which makes it difficult to fall asleep.

“The Insomnia Workbook: A Comprehensive Guide to Getting the Sleep You Need” by Stephanie A. Silberman, Charles M. Morin
from The Insomnia Workbook: A Comprehensive Guide to Getting the Sleep You Need
by Stephanie A. Silberman, Charles M. Morin
New Harbinger Publications, Incorporated, 2009

Another benefit of exercise is that it gives you a lot more energy and better sleep.

“Medicare For Dummies” by Patricia Barry
from Medicare For Dummies
by Patricia Barry
Wiley, 2017

Sleep researchers have found that while any exercise is good, it is even better if you finish your exercise at least three hours before you go to bed, because the body needs a certain amount of time to metabolize all the hormones that are released while you are exercising.

“I Can Make You Sleep” by Paul McKenna, Ph.D.
from I Can Make You Sleep
by Paul McKenna, Ph.D.
Hay House, 2016

It makes no difference how many hours of sleep you think you need.

“Seth Speaks (A Seth Book): The Eternal Validity of the Soul” by Jane Roberts, Robert F. Butts
from Seth Speaks (A Seth Book): The Eternal Validity of the Soul
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Amber-Allen Publishing, Incorporated, 2012

But it’s also important if you simply want your skin to look good, you want to sleep better, or you don’t want to get fat.

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

No matter how much rest you get you continue to feel exhausted.

“Constructive Living” by David K. Reynolds
from Constructive Living
by David K. Reynolds
University of Hawaii Press, 1984

Your body also will have rested, which keeps you from feeling tired or sluggish.

“Fighting Invisible Tigers: Stress Management for Teens: Easyread Super Large 24pt Edition” by Earl Hipp
from Fighting Invisible Tigers: Stress Management for Teens: Easyread Super Large 24pt Edition
by Earl Hipp

If you aren’t sleeping well, it will be harder to exercise.

“The Migraine Brain: Your Breakthrough Guide to Fewer Headaches, Better Health” by Carolyn Bernstein, Elaine McArdle
from The Migraine Brain: Your Breakthrough Guide to Fewer Headaches, Better Health
by Carolyn Bernstein, Elaine McArdle
Atria Books, 2009

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Before Insomnia started, I used to sleep six hour per night and feel fine. After reading article about importance of sleep on Internet, Effort to increase sleeping hour to 7 hour threw me in vicious cycle of insomnia. Is five and half hour sleep window is suitable for me or Should I shorten it to build more sleep drive? My average sleep hour is around four and half hour.

  • Me knowing I have a cat who sleeps on my legs and I have 3 covers and 3 pillows and a hot room and lots of long sleeve shirts and pants me:”imma die tonight but it’s worth it my dude since my mom lets me sleep till 4pm owo”

  • Water weight after that you will be thirsty as fuck and you will drank that weight back but you will feel full so its a good tactic

  • Question for Martin and anyone else. I have an issue where at some point in the night I just decide I won’t sleep. Around 3 or so I will say it’s too late to try and go back to sleep. Is there some point that some sleep is better than none even if you’re doing the restricted bed window?

  • this would work, i use a sauna suit and have great results, the thing is sauna suits don’t last they keep ripping,, do they sell these sauna blankets for at home use? thanks

  • Isn’t it like you only lose water here? Like… how sweating is supposed to get u thin? It’s imposible. Just start normal workout.

  • Wow such clarity! Thanks Martin for such a great video on a topic where helpful information is all but impossible to find:) Question: Do you use a teleprompter or did you remember all those numbers? Cheers!

  • Mam I had post workout insomnia issue whenever I work out at the gym I had sleepless nights. But now I have improved. But the problem I fall asleep but I don’t get a sound sleep of 8to 10 hrs. Which every gym freak normally have. A slight disturbance errupt my sleep. Lack of sleep my body is struggling hard to develop pls provide me a solution. What could be the reason mam

  • hi….I have started my workouts about 1.5 months ago….I m used to d workouts….but still I feel very tired through out d day after my body cooled down. always want to sleep or lie down….what should I do to prevent this n feel energetic. thsnks

  • All content found on the Insomnia Coach YouTube channel is provided for informational and educational purposes only. It is not medical advice and is not intended to diagnose, treat, cure, or prevent any disease, disorder, or medical condition. It should never replace any advice given to you by your physician or any other licensed healthcare provider. Insomnia Coach LLC offers coaching services only and does not provide therapy, counseling, medical advice, or medical treatment. All content is provided “as is” and without warranties, either express or implied.

  • I noticed everytime I woke up at the middle of my sleep with 3-6 hours slept, my mind just get turned on so I have need to relax my mind 2-3 hours again before I could sleep.

  • when i exercised i feel sleepy and yawn is it normal? when i do my work out routine i always yawn i dont know y..can someone tell me?

  • Thanks nice video Diana I want just to share this video it’s about to Burn 12 to 23 Pounds of Fat in Just 3 Weeks:

  • I hope I`d found this specific sooner! I would`ve shed 14 lbs years ago. I did not alter my very own diet regime by any means or work out. It definitely curbs your cravings however does not necessarily make you feel worked up. Find a right weight is not easy, you can discover on Google. Guide’s name is under.
    Bella Kaγozko
    good luck

  • Can you imagine Martin saying we all need at least 8-9 hours of sleep, otherwise we will die or something?:)
    We would all freak out and panic because 99% of us have anxiety and that’s why we don’t sleep.
    He would make it worse:)

    Yes, everybody is different, but I strongly believe the more we sleep, the better.
    The adrenals will crash after long periods of no sleep and we can only heal them with sleep and potassium.

  • For years I would set alarm for 5:30 am and would never fall asleep until 11:30. I seldom was awakened by the alarm. Retired now and I still go to bed the same time and am always awake before 6:00am.

  • Hi how do i switch my mind of thinking about my jaw tmj pain or is it not possible to ignore the pain cause i need sleep been awake for 2 days pls help

  • I’m glad that your and coach daniel ericksen’s videos were of a great help to help me get over my insomnia I can say that my sleep improved by 80% compared to last month the key to overcome insomnia is to trust your body’s natural ability to sleep otherwise any slight effort you do to sleep will make your insomnia perpetuate… Thank u so much Martin!

  • Hello Martin, I developed insomnia from about 2 months now. It was caused by severe stress which later convinced me I couldn’t sleep, but after watching your videos I’m having less worries and stress about sleep especially after constantly researching insomnia. I have some questions however and I hope you can help me out. My sleep goes like this now: I sleep for 6-7 hours in one day, but the day after I have a paradoxical insomnia (I know this because I can recall some dreams I get while having the sensation of simply lying in bed), but the day after I sleep for 6-7 hours again, and the next day paradoxical insomnia again. This is literally how the cycle keeps on going. I’m hoping you have some tips on stopping paradoxical insomnia and feeling the sleep like I do on those sleep days, I don’t feel any stress at all just sleeplessness. I’d like to add that on those sleep days I usually go to bed at 2:30 am and wake up at about 9 or 10