When an individual is looking to improve their health, it is often diet and exercise habits that are examined and changed. However, one of the most fundamental elements of our health that is often overlooked: sleep.
Sleep involves changes in the circadian rhythm of heart rate and blood pressure, characterised by a decrease in sympathetic activity and an increase in parasympathetic activity, typically during the night.
Firstly, it is important to understand the two categories of sleep:
Rapid Eye Movement (REM) sleep | Non-Rapid Eye Movement (NREM) sleep |
|---|
NREM sleep falls into three stages
Stage 1 | Stage 2 | Stage 3 |
|---|---|---|
Light sleep, the transition between being awake and asleep | Slightly deeper sleep. Body temperature drops, and heart rate and brain activity decrease. | Deep sleep (slow-wave sleep). This stage is crucial for physical recovery and growth. |
REM sleep typically occurs 80–90 minutes after initially falling asleep. It is named after, and characterised by, the rapid eye movement that occurs in this stage of sleep. Signs that an individual is in REM sleep include increased brain activity and vivid dreams. This part of the sleep cycle is responsible for memory consolidation and emotional regulation.
REM and NREM sleep are cyclical throughout the night, with each cycle lasting approximately 90 minutes. A typical night's sleep consists of approximately 20-25% REM sleep and 75-80% NREM sleep.
Exercise and sleep are deeply interconnected physiologically. This dynamic relationship means that sleep enhances performance during exercise, and exercising can improve sleep quality and quantity. It is estimated that one-third of adults sleep less than the recommended seven hours per night needed to maintain optimal health. Some adverse health outcomes linked to insufficient sleep include weight gain, diabetes, hypertension, heart disease, stroke, and depression. Additionally, chronic lack of sleep increases the risk of impaired immune function, increased pain, decreased physical performance, greater likelihood of errors, and a higher risk of accidents.
Studies have found that regular exercise increases slow-wave sleep and total sleep time. It has also been shown to decrease sleep onset latency (the time it takes to fall asleep) and wakefulness after sleep onset. Increasing exercise has also been found to be beneficial for reducing weight, improving mood, and enhancing sleep quality. Sufficient sleep has consistently been associated with lower risks of morbidity and mortality.
It can be inferred that sleep is a crucial aspect of our health and well-being. Given that insufficient sleep has known adverse effects on health and performance, it is important to understand how the reciprocity between exercise and sleep can improve the use of exercise in sleep medicine and help prevent sleep deficiencies in individuals.
Book your BioX Assessment today and discover how a tailored fitness plan can lead to better, more restful nights.
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