The secret is so simple to seem trivial. Yet it works …
When pursuing the goal of Improve muscle tone and physical formoften tend to focus attention on details such as the quality of the exercises, the number of repetitions, the intensity of training or the correct integration of protein. But there is another element, simple and neglected, which can significantly affect the daily physical performance: sleep. A recent analysis suggests how not only the quantity, but above all the moment when you go to bed can directly influence the levels of activity of the following day.
Sleep and physical activity
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A group of researchers analyzed the rest and movement habits of 20,000 physically active adultsmonitored via fitness tracker. The collected data highlighted a clear correlation between sleep timetable and physical activity of the next day: those who fell asleep around 9 pm on average 15 minutes more than moderate or intense physical activity than those who went to bed at 11 pm. The gap went up to 30 minutes When the comparison was with those who fell asleep around 1 at night.
Moreover, the people who slept Less than seven hours a day They were more active: between 17 and 30 minutes more overall movement and between 10 and 31 minutes more than moderate or intense physical activity. On the contrary, sleeping longer than your usual standard seemed associated with a lower propensity for the movement. The results were then confirmed by a second survey on 6,000 subjects.
Go to bed early and physical performance
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Anticipate one or two hours the time when you go to sleep, even keeping the total duration of rest unchanged, seems to be sufficient to increase the time dedicated to physical activity. According to experts, a possible explanation is of a practical order: falling asleep before can translate into an early awakening, which makes more time available to train before the daily commitments. Sleeping longer, however, reduces the useful window to dedicate to physical activity, especially on very dense days.
How to train more
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The official guidelines recommend Do not go down under the seven hours of sleepto guarantee a good psycho-physical balance. Rather than sacrificing sleep, Better to go to bed before. It is also important to limit the exposure to intense light in the evening and expose yourself to natural light on awakening, possibly combining it with a short physical activity. Finally, it is better to dedicate to physical exercise A dedicated moment of the day, without distractions, unexpected events or other commitments.
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