The ongoing predicament that individuals often face is whether to choose between an extra hour of sleep and a morning workout after a late night. Although it would be ideal to obtain both sufficient sleep and exercise, new research suggests that exercise could help mitigate the health consequences of inadequate sleep.
A wealth of research has highlighted the crucial roles sleep and fitness play in overall health. Numerous studies have demonstrated the connection between adequate sleep and exercise and increased longevity. One study even indicated that regular exercise could eliminate the increased mortality risk associated with sleep problems.
Chinese researchers sought to better understand the protective power of exercise by analyzing data from over 92,000 UK adults aged 40-73. Participants wore a wristband between 2013 and 2015 for a week, which recorded their exercise and sleep patterns, providing insights into their lifestyle habits. The researchers then monitored participants’ health outcomes years later.
As expected, participants with poor sleep or excessive sleep and minimal exercise were more likely to die during the study period from causes such as cancer and cardiovascular disease. However, the researchers found that individuals who exercised regularly did not have an increased risk of death, even if they slept less than six hours per night.
The study suggests that engaging in 150 minutes of moderate or vigorous physical activity per week may counteract some of the health consequences linked to inadequate or excessive sleep. Jihui Zhang, the director of the Center for Sleep and Circadian Medicine at the Affiliated Brain Hospital of Guangzhou Medical University and an author of the study, emphasized that “doing something is better than doing nothing.” Regular short walks or stationary bike rides could be beneficial.
While the study was observational and did not provide definitive proof that exercise counteracts the effects of unhealthy sleep, it did offer another intriguing insight into the health benefits of exercise. The researchers hypothesized that exercise might help balance the effects of poor sleep by reducing inflammation or regulating metabolism and sympathetic nervous system activity. Exercise may also counter the increased risk of heart disease associated with poor sleep by regulating blood pressure and enhancing insulin sensitivity.
The interplay between exercise and sleep in the brain is particularly fascinating, as intense workouts stimulate cells to produce adenosine, a natural sleep aid. The more adenosine generated throughout the day, the more restful and restorative sleep becomes, which could help compensate for occasional nights of disrupted sleep.
However, this does not imply that people should forgo sleep for exercise. According to Tianyi Huang, an assistant professor of medicine at Harvard Medical School, individuals with insufficient sleep are less likely to have the energy to remain active during the day. Moreover, past research has shown that morning and evening workouts may have different impacts on the body.
The study’s findings emphasize the importance of scheduling time for moderate or vigorous physical activity, even if optimal sleep management is not achievable. It is important to note that sleep requirements vary between individuals, with some “short sleepers” functioning well on fewer hours of sleep.
Ultimately, the question should not revolve around trading sleep for exercise. As Aric Prather, a psychologist and sleep specialist at the University of California, San Francisco, points out, “People who do best are people that do both well.”
