There’s a reason why athletes sleep 12 hours a day, and why billionaire Jeff Bezos makes sure he gets at least 8 hours a night.

Sleep plays a huge part in our overall health. It affects our mental and cognitive health, and it also contributes a great deal to our physical health. Sleep and exercise have a strong relationship, and both are important things that manage our performance, energy, and mood.


Exercise and sleep are related

Sleep affects your physical performance just as much as exercise affects how you sleep.

Exercise has a strong effect on your brain. By exercising, you increase your blood supply to parts of your brain that provide it with oxygen and nutrients. You stimulate growth and connections this way.

When you exercise, you release endorphins that reduce stress. Exercise has been shown to improve anxiety, stress, and depression. It also helps decrease inflammation and improves your physiological functions like your immune system.

Studies have found that exercise can actually improve your sleep. It can improve your sleep quality and increase sleep duration. 

Getting exercise stimulates your body to produce hormones that:

  • Improve your sleep quality
  • Increase your sleep duration
  • Reduce stress and manage anxiety
  • Improve your physical health
  • Help with insomnia or other sleep issues


A single session of moderate-intensity aerobic exercise helped improve sleep quality, showing how exercise and good sleep quality can have a strong relationship. An increase in slow wave sleep, or deep sleep, was found to improve the body’s recovery.

Another study found that aerobic exercise improved self-reported sleep and quality of life in those with insomnia. Physical activity improved sleep quality, sleep duration, and sleep efficiency. Overall this greatly improved their health, and even found that the groups suffered less depressive symptoms.




Athletes get enough sleep to improve their performance

Sleep is a restorative stage that restores your body’s energy that it expends during the day. That being said, it sets a foundation for your to be able to function well in other areas of your health, like exercise.

A study on basketball players found that increased sleep time makes the athletes perform better overall, with decreased fatigue and increased energy levels. They measured the athletes’ reaction time, daytime sleepiness, and mood. Overall, sleep had a positive effect on improving their performance.

Sleep makes sure you’re performing and peak capability:

  • Better energy levels
  • Better cognitive and motor performance
  • Better endurance
  • Less risk of injury
  • Better recovery 


Another study found that sleep had a significant impact on athlete’s performance and competitive success. Not only did it reduce the risk of injury, but it also had a huge impact on their increased training performance. Overall, sleep brought great improvements to their physical capabilities as well as their health.

A short post-lunch nap was found to greatly improve both cognitive and physical performance in subjects with partial sleep deprivation. Getting rest improved their alertness. This implied that athletes who experience a lack of sleep might find their performance also affected. 

The same goes for us and our physical health. Even in our daily lives, the things we do require focus and energy, or our physical capabilities. It’s important to get enough sleep so that we don’t compromise those things.

Read more: Loud Alarm Clocks are Terrible For Healthy Sleep



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Sleep deprivation hurts our physical health

Read more: Sleep Deprivation Is Exhausting You

A lack of sleep has a negative effect on your physical performance.

Sleep deprivation increased exhaustion, and impacted people’s exercise performance at varying intensities. 

Your exhaustion can affect your concentration; when you lack sleep, your cortisol levels are higher. This can affect muscle and tissue repair, so your risk of injury could be greater. 

Lack of sleep can also negatively impact your mood; both motivation and performance tend to suffer. It affects your reaction time and cognition, so overall your ability to exercise is compromised. 

Sleep is also related to a healthy weight. Research has found that sleep deprivation is correlated to an increased risk of obesity. 

In sleep disruption, they found that it could result in increased appetite and insulin resistance. Lack of sleep was associated with increased ghrelin, a hormone that stimulates the appetite. Sleep also had an effect on metabolism.

As a result, poor sleep quality could have a lot of consequences for your physical health.



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Should you sleep in or work out?

Losing several days of sleep will have more negative consequences than missing several days of exercise.

Exercise is important, and in the long run is great for your health. However, the benefits are only helpful if you’re also getting in the necessary amount of sleep you need.

Lack of sleep could compromise more than just your physical health. Sleep impacts your cognition, energy, metabolic function, and brain health. If you have been severely or consistently sleep deprived, it might be better to try to get in enough sleep as opposed to waking up extra early to get in a workout.

Getting 30 minutes of non-intense exercise is an easy way to get in your daily movement and avoid giving up too much sleep. 


How much sleep do you need?

Read more: Sleep Is Important For Your Immune System

The most important thing to do is get enough sleep.

Billionaire Jeff Bezos claims to get at least 8 hours a night so that tiredness or grouchiness doesn’t influence his decision making. Athletes like Lebron James and Roger Federer got almost 12 hours of sleep a night, and many athletes like Maria Sharapova tend to get at least 10 hours in order to recover from intense training and physical activities. 

Athletes have been tracking sleep since as early as 2012. Sleep apps make it easy to monitor and regulate athlete’s sleep needs. This is important for athletes whose bodies need to be at top performance for their line of work. 

Nowadays technology has become very advanced for sleep tracking. With so many apps out there, PAQ is using the latest research to bring everyone a device that both tracks sleep data, and also improves sleep quality in the morning when you wake up. 

The way we wake up is important to feel well-rested. This has a huge impact on our mood, energy levels, and our motivation in the morning. Not only does VibeRise make sure that it wakes you up to feel optimally well-rested (as opposed to using loud alarms), but it also brings you actionable insights that make it easy to improve your sleep health & quality.

You can check us out at Indiegogo.