High-intensity interval training (HIIT) is becoming increasingly popular due to its efficiency. HIIT training is a type of exercise that alternates between intense bursts of activity and short periods of rest, allowing you to get more done in a shorter period of time. Now, researchers are exploring the potential benefits of HIIT on sleep quality.
Recent studies have shown that HIIT can improve sleep quality and duration in both adults and children with sleep disorder issues. Studies have also indicated that HIIT can reduce the amount of time it takes to fall asleep, as well as increase the amount of deep sleep and REM sleep achieved.
It can be difficult to find the time for traditional exercise and to get adequate sleep. HIIT, being time-efficient and beneficial to sleep, may be the perfect solution for those who have difficulty incorporating exercise and sleep into their daily routine.
The Potential Connection Between HIIT And Sleep
Exercise leads to better sleep due to the hormones, such as endorphins, that are released during exercise. Endorphins have a calming effect on the body, and can also help reduce stress and anxiety levels that can often interfere with sleep. HIIT has been proven to release these calming hormones more intensely than other forms of exercise.
HIIT is also known for its fat-burning capabilities. Burning more fat means fewer cravings and a lower risk of obesity, both of which can have a negative impact on sleep. Such an issue can be avoided when HIIT is incorporated into a regular exercise routine.
How HIIT Can Affect Sleep Quality
HIIT is beneficial to anyone looking to improve their overall sleep quality, but it does not come without risks. Overworking yourself can lead to increased levels of cortisol, which is a hormone linked to chronic stress. Too much cortisol can lead to insomnia, making it even harder to get to sleep.
It is important to allow your body time to rest at least 24 hours after HIIT to allow your muscles to repair and to reduce stress levels. Working out too frequently can have a negative impact on sleep, so it is important to listen to your body and take breaks when needed.
HIIT can also increase your heart rate and body temperature. Too much of a spike in heart rate and temperature can be disruptive to sleep, so it is important to avoid exercising too close to bedtime.
Suggested Routines And Exercises
- Start with light exercises, such as walking or jogging, to transition into HIIT
- Choose exercises that target the whole body, such as squats, burpees, and mountain climbers
- Be sure to give yourself adequate rest between sets and workouts
- Increase resistance over time to challenge yourself and continue to progress
Conclusion
HIIT is a great way to get more done in less time, and it can also help to improve sleep quality. It is important to note, however, that HIIT can have a negative impact on sleep if it is not done properly. By following the suggested routines outlined above and paying close attention to your body and its needs, however, you can get the most out of HIIT and its benefits to sleep.