coverstory
The Relationship Between Sleep and Exercise Mary K. Mulcahey, MD and Symone M. Brown, MPH
I
t is no secret that we live in a progressively fast-paced society. With us constantly moving from one thing to the next and balancing many responsibilities, we often find ourselves neglecting certain aspects of our lives. Typically, we are conflicted with making the decision of losing sleep to exercise or not exercising to sleep longer. Although it is common knowledge that both sleep and exercise are important, a majority of adults are not meeting the recommended daily guidelines of 7-9 hours of sleep and approximately 30 minutes of exercise. By disregarding these two factors, individuals are making themselves more susceptible to certain health conditions such as, cardiovascular disease, obesity, type 2 diabetes, and depression. With this being the case, physicians and scientists have recently begun to examine the relationship between sleep and exercise and how these two factors impact overall health and well-being. Sleep is an important aspect for superlative health. The average adult should attain anywhere between 7-9 hours of sleep, however, only one-third of American adults meet this requirement. Research demonstrates that active adults need between 9-10 hours of sleep. This increase in optimal sleep time may be related to the need to recover from exercise conducted during the day. Contrary to popular belief, sleeping is a very detailed process. Our sleeping patterns are contingent upon the circadian rhythm, which serves as our body’s internal clock. A major function of the circadian rhythm is to send a signal 12
New Orleans
nalamag.com
to our brain to release melatonin, a chemical that makes our bodies feel “tired.” If an individual is sleep deprived the circadian rhythm will not function as efficiently as it should. While we sleep our bodies undergo an extensive series of biological processes, including restoration of the immune and muscular system and consolidation of memories. More specifically, our bodies utilize sleep to replenish the energy that was expended during the day. Sleep has multiple positive effects on the body, including improved memory, decreased inflammation, improved focus, healthier weight, and lower stress levels. Given the impact of sleep on the overall function of the body, numerous studies have sought to understand the connection between sleep and exercise. Researchers have noted that sleep loss in athletes is associated with rapid development of exhaustion, impaired recovery time between strenuous exercise sessions, and increased risk of sustaining an injury. The direct connection between sleep and injuries is still unclear, but medical professionals believe that it is in part related to individuals experiencing fatigue at higher levels than normal and the body’s inability to fully recover. Additionally, sleep deprivation negatively affects a number of factors associated with well-being, including increased soreness, poor mood, inhibited decision making, depression, and confusion. On the other end of the spectrum, a number of recent studies have concluded that exercise can have a positive impact on sleep including improved quality of sleep,
