Over 35% of adults in the USA report that they get less than the recommended 7 hours of sleep. Getting enough sleep and exercising are both integral parts of a healthy lifestyle. 

But what happens when you don't get enough of one or the other? Is there a strong relationship between the two areas? The short answer is yes, and this article explains why. 

We will cover how exercise can improve the duration and quality of your sleep. We also talk about how sleep can help you work out harder which helps with building muscle fast! It can also help you to lose weight and become happier.

Finally, we talk about ways you can improve your relationship with sleep and exercise. Read on to find out more.

Improve Sleep Through Exercise

So you might be wondering how to exercise to improve sleep. The good news is you don't have to work hard to sleep better. Whatever exercise you do will tire out your body, which builds pressure to sleep well at night.

Making your body more tired can help rid you of any lingering anxiety. Many people who suffer from insomnia have a jittery feeling before bed. Aerobic exercise can help lower your heart rate and make you feel calmer.

Sleep and fitness can help to reduce the stress hormone Cortisol. When this hormone is present, it means you are less likely to lose weight. It will also make you feel more hungry, which could stop you from reaching your goals. 

Lifting weights or doing resistance training can also be great for your sleep. Not only that but it can lower cholesterol, blood pressure, and inflammation.

Building Muscle Fast

If you want to know how to build muscle, then sleep is one of the key factors. You need 7-9 hours of sleep to change your body composition and get huge muscles. It will also help with repairing muscles damaged during your fitness routine. 

During sleep, your muscles relax and allow your body to get rid of any built-up toxins. This will allow you to work out harder and better without getting as fatigued. It also means you won't be as susceptible to injuries.    

There is a lot of research that shows that those who don't sleep well will consume more food. Although this may not be a direct link to exercise, if you are not eating well then you won't meet your fitness goals. Being in a caloric surplus means you won't see defined muscles and can gain excess fat.

Improve Sleep and Exercise

If you are struggling to get enough sleep and/or exercise, don't worry. There are several ways that you can improve both which are easy to put in place. 

First, try to build healthy habits around both of these areas. When it comes to going to sleep, try and get up and go to bed at the same time. This will make it easier for you to get well-rested, and aids your circadian rhythms. 

This helps particularly if you want to work out in the morning. You won't have the sensation of having to drag yourself out of bed, as you're accustomed to rising at that time. 

You should also try to do at least 30 minutes of exercise every day. If you are someone that forgets to move regularly, try using a smartwatch that will remind you to get up and go. This will improve your sleep, and you will feel more energized. 

Using a smartwatch can also help you to keep track of your sleep and progress. This will help you in feeling more motivated to keep working towards your best body. You will be able to see the quality of your sleep improving over time, and will want to keep up that habit.

To improve the quality of your sleep, make sure that your bedroom is a calm and relaxing place to be. Try to avoid bringing work or other distractions into your room. Your bed should be a place to unwind, not to worry or stress. 

Also, keep an eye on what you eat and drink before and after workouts, as well as before you sleep. If you are consuming a lot of sugar or fat before you go to sleep, this can reduce your sleep quality.

It also means that your body spends more time digesting whilst you sleep. This means it is not spending energy on repairing muscles. You should commit to having a final time to sleep, similar to fasting. This way your body can heal itself during your shut-eye.

Last, but not least, remember to be gentle with yourself. It is ok if you don't meet every fitness or sleep goal. Sleep and fitness are part of a lifestyle, so you need to balance them.

Don't beat yourself up if you go to bed late, or don't work out as much. Consistency is the key to long-term success.

Work Out Hard, Sleep Hard

Both sleep and exercise are key components if you are thinking of building muscle fast. One cannot work well without the other, so make both a priority. You will find that they both boost your physical and mental health. 

One way to improve your sleep is to buy a high-quality mattress. Here at Nest Bedding, we have a wide selection of mattresses and bedding available. We even have a quiz to help you find the right mattress for you! Shop today and get your best night's sleep.