Every list of good health habits goes hand in hand with getting good sleep and maintaining a physical activity routine. However, the busy routine of a large part of the population makes it difficult to carry out these two tasks with quality. There are those who sleep less so they can run before going to work and also those who do not exercise precisely to rest. After all, who is right?
New analysis shows that, given the choice, sleep should be a priority. The analysis was carried out by a team of sleep specialists from Flinders University, Australia. They looked at data from previous studies looking at health trends in 70,000 people. Of the 28 million days analyzed, only 13% of them met the recommended goals of seven to nine hours of sleep.
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The work was published in the journal Communications Medicine this Monday (8/12). The group emphasizes that the choice was not based on the fact that sleep is better than exercise for the body, but that analyzes show that improving sleep quality simultaneously increases physical activity levels, but that the reverse does not occur.
The study’s lead author, Danny Eckert, MD, says the data shows that rest should come before movement goals. “Prioritizing sleep may be the most effective way to increase your energy, motivation, and ability to move,” he says.
How did the research take place?
Researchers analyzed records collected by health monitoring devices. These devices measured the nighttime rest and daily steps of three and a half year old volunteers. Measurements show that individuals, on average, fail to meet both of these goals, both when it comes to sleep and by taking at least eight thousand steps per day.
Nearly 17% of participants slept an average of less than seven hours and took fewer than 5,000 steps – a combination associated with increased risks of chronic disease, weight gain and mental health impacts. This trend was considered the most worrying.
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When it comes to sleep quality, it is necessary to establish a healthy routine that ensures a good night’s sleep. Often, difficulty sleeping or waking up early, for example, is linked to daily habits that need to be corrected.
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A poor night’s sleep directly affects your mood and your performance during the next day’s activities. Additionally, levels of irritability, anxiety and stress can increase significantly
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Studies show that the ideal amount of sleep varies for each person, but the global average is six to eight hours per night. During deep sleep, hormones important for regulating the body are released.
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Many people sleep poorly and don’t even realize it. When in doubt, how about adopting some so-called “sleep hygiene” techniques?
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1. Create a routine: Try to go to bed and get up at the same time every day, even on holidays and weekends.
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2. Sleep a little earlier each day: take advantage of the end of vacation period to sleep about 30 minutes before the time you usually go to bed each day, until you reach the ideal time.
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3. Get up if you can’t sleep: Get out of bed if you have trouble falling asleep. Do something relaxing like take deep breaths, listen to soft music, or read a book. It is recommended not to turn on the television or use your cell phone. Only go back to bed when you are sleepy
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4. The bed is for sleeping: never use the bed for studying, reading, watching TV, using the computer or using your cell phone. The body must understand that this is a relaxing environment
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5. Keep the room dark: Having a completely dark room, with no outside light or light from electronic devices, makes it easier to sleep.
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6. Avoid naps: Limit daytime naps to less than an hour and up to 3 p.m., so as not to interfere with your nighttime sleep.
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7. Avoid stimulating foods and drinks four to six hours before bed. The list includes energy drinks, chocolate, coffee, soft drinks, black, green, mate and mate teas.
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8. Avoid doing high-intensity physical exercise three hours before your planned bedtime. They can make a person very alert and disrupt their sleep.
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9. Slow down: Take 15 to 30 minutes before bed to relax and slow down. Disconnecting from external stimuli helps signal the brain that it’s time to sleep
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10. Avoid alcohol and cigarettes: they also harm your sleep
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Why is sleep a priority?
“We found that a good night’s sleep, especially high-quality sleep, prepares you for a more active day. People who slept well tended to move more the next day, but taking extra steps did not significantly improve their sleep that night. This highlights the importance of sleep if we want to increase physical activity,” said Josh Fitton, MD, co-author of the study.
The result shows that solid rest is the starting point for an active routine. The analysis reveals that peak activity occurs in people who sleep six to seven hours. Sleeping more, approaching nine hours of sleep, did not increase activity, even decreasing it slightly, which intrigued the researchers.
The explanation, however, seems to lie in the fact that when it comes to sleep, it is not only the duration of our sleep that counts, but the quality of the rest. “People who slept more efficiently, that is, spent less time tossing and turning, were consistently more active,” explains the co-author of the research.
Furthermore, the research also highlights that a public health effort is needed to review the daily health goals of the population to make them actually possible for patients’ routines.
“Our findings call into question whether major health recommendations are consistent with reality and highlight how difficult it is for most people to have an active lifestyle and sleep well at the same time,” Fitton concludes.
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