Exercise and Sleep – How Do They Affect Each Other?

Is it good to train late at night? Why do I have trouble sleeping after training? Should I train after a bad night's sleep? We spoke to our Level 3 Personal Trainer "Big" Chatarin Puriwaranon about the connection between training and sleep. One thing is for sure, training is important for a good night's sleep – and sleep is crucial for performing well during training.

"Big" Chatarin Puriwaranon, Level 3 Personal Trainer at Fitness24Seven

Does sleep affect training, and training affect sleep?
– Sleep is extremely important for well-being and performance in general. Many people focus only on diet and exercise when it comes to well-being and health, but sleep is at least as important for the immune system. Sleep also provides better focus during training and reduces the risk of injury (lack of sleep can lead to lack of concentration, which can lead to a higher risk of injury). Many people also notice that regular training increases the quality of sleep. So yes, one definitely affects the other.

How much sleep should I get after exercise?
– It is very individual, but if you train very intensively, it is important that the quality of sleep is high. Most people need 7–9 hours of sleep per night. Feel it – what have I done during the day, has it been a stressful or calm day? Do I need more sleep today to cope with tomorrow's training session?

Can I exercise late at night, just before bedtime?
– There is no right or wrong here. Some people fall asleep easily after working out late, while others feel refreshed after a session. We also have different conditions for when we can and have time to work out, depending on our life situation, work and other circumstances. Use yourself as a starting point in this.

Why do I have trouble sleeping after an evening shift?
– It could be because you are still up and about. Try to get into a good bedtime routine. Read a book or do an activity that calms you down. Dim your lights and try to avoid digital screens just before you try to sleep. If you feel like you still can't sleep after a late workout, consider rescheduling your workout time.

Do I dare to exercise after a night of poor sleep?
– Performance is usually not affected by a night of poor sleep, but over longer periods it can. Everyone is at different stages in life and during more stressful periods in life (small children, life crises) it is good to lower the demands on your training as it becomes more difficult to perform at a high level.

Big sends a few well-chosen words before we end our conversation.
– Reflect on your sleep. Am I really getting enough? How is the quality of my sleep? Do I have energy throughout the day and for my training? If not, address it. Do something about it! Sleep is a central part of your training to produce results.

As everyone is different when it comes to how sleeping and exercising affect each other, a personalized consultation is a highly beneficial. We offer a free fitness consultation by our professional and certified personal trainers that comes with assessment, workout planning, and trial training with personal trainer. Check out our personal trainers that we have in each location and feel free to reach out to our gyms to arrange for a session.