A
Yes, going to bed after a workout can be healthy, especially if you allow your body some time to cool down and relax before sleeping. Here are a few points to consider: Muscle Recovery: Sleep is crucial for muscle recovery and growth.
It's generally recommended to wait at least 1--2 hours after a workout before going to bed. This allows your body time to cool down and for your heart rate to return to normal, which can help improve the quality of your sleep.
Prioritize sleep
If you're feeling exhausted after work, one of the best strategies for having more energy doesn't happen in the office; it happens in the bedroom. Prioritizing sleep and getting the high-quality rest you need can fight those feelings of fatigue and replenish your energy.
Accumulating evidence demonstrates that sleep extension improved performance, pain sensitivity and GH/IGF-I anabolic responses, which may be beneficial in accelerating recovery from muscle injuries.
“Sleeping on your back helps maintain proper alignment of the spine, which can be beneficial for muscle recovery,” Seeley explains. “Placing a pillow under your knees can help support the natural curvature of your lower back and reduce strain on your spine.”
Sleep can lower stress levels
Sleep helps with recovery by reducing levels of the stress hormone cortisol. Cortisol breaks down tissues in the body for energy, which is the opposite of what growth hormones do.
Any extra glucose is converted to glycogen which is stored in the liver and muscles. When you start working out, your body uses glucose first. When this is depleted, glycogen is converted back to glucose for energy supply and once your glycogen stores are used up, you will get exhaustion after exercise.
Sitting or lying down for too long increases your risk of chronic health problems, such as heart disease, diabetes and some cancers. Too much sitting can also be bad for your mental health. Being active is not as hard as you think. There are lots of simple ways to include some physical activity in your day.
Working eight (or more) hours a day can leave you feeling drained or downright exhausted. The demands of work—whether it's dealing with co-workers, helping customers, or staring at a computer screen all day—can sap you of the energy you need to make dinner, care for your kids, or enjoy your leisure hours.
Generally, a short nap of about 20-30 minutes is recommended for post-workout recovery. This duration is sufficient to restore your energy without entering deeper stages of sleep, which can lead to grogginess.
Cut out caffeine 10 hours before bed. Don't eat or drink alcohol 3 hours before bed. Stop working 2 hours before bed. Get away from your screens 2 hours before bed. Hit the snooze button zero times.
Traditionally, experts have recommended not exercising at night as part of good sleep hygiene. However, a small study, published in Sports Medicine suggests that some people can exercise in the evening as long as they avoid vigorous activity for at least one hour before bedtime.
The bottom line: Ultimately, resting your hands on your knees is a more efficient way to recover from a hard effort than standing tall with your hands on your head. It's also worth pointing out that your body naturally wants to go into the hands-on-knees position—it usually happens almost automatically.
You are probably asking yourself, “Is it bad to not eat after a workout at night?” While eating immediately before bed doesn't seem like the best idea, it is important to eat alongside working out. Not eating after a workout at night can lead to low blood sugar, fatigue, and disorientation.
Bed rotting involves staying in bed alone doing things that require little to no effort for long periods of time. It's not just taking a quick 15-minute TikTok scroll –– it's spending hours or even all day isolated and sedentary.
Studies have linked being inactive with being overweight and obese, type 2 diabetes, some types of cancer, and early death. Sitting for long periods is thought to slow the metabolism, which affects the body's ability to regulate blood sugar, blood pressure and break down body fat.
Sleep needs can vary from person to person, but in general, experts recommend that healthy adults get an average of 7 to 9 hours per night of shuteye. If you regularly need more than 8 or 9 hours of sleep per night to feel rested, it might be a sign of an sleep or medical problem, Gamaldo says.
If you're wondering about weight gain from sleeping post-exercise, rest assured that sleep is a crucial part of recovery and does not directly lead to weight gain. Getting adequate sleep is essential to a healthy lifestyle and can contribute to overall well-being, including weight management.
Time to Repair
During deep sleep, your body works to repair muscle, organs, and other cells. Chemicals that strengthen your immune system start to circulate in your blood. You spend about a fifth of your night's sleep in deep sleep when you're young and healthy -- more if you haven't slept enough.
don't settle for rest if you can't settle down
Get up and go to another room, do something relaxing and only go back to bed when you feel sleepy again. Lying in the dark with your eyes closed, however calm and comfortable you may be, provides none of the benefits of actual sleep.