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:
|from The Hormone Diet: A 3-Step Program to Help You Lose Weight, Gain Strength, and Live Younger Longer|
|from Behavioral Treatments for Sleep Disorders: A Comprehensive Primer of Behavioral Sleep Medicine Interventions|
|from The Insomnia Workbook: A Comprehensive Guide to Getting the Sleep You Need|
|from Medicare For Dummies|
|from I Can Make You Sleep|
|from Seth Speaks (A Seth Book): The Eternal Validity of the Soul|
|from Beyond Training: Mastering Endurance, Health & Life|
|from Constructive Living|
|from Fighting Invisible Tigers: Stress Management for Teens: Easyread Super Large 24pt Edition|
|from The Migraine Brain: Your Breakthrough Guide to Fewer Headaches, Better Health|