Abstract
Physical activity alters endocrine, autonomic nervous system (ANS), and
somatic functions, therefore daytime exercise should affect sleep. The somatic
physiology effects of exercise can result in persistent effects and serve as a
robust stimulus to affect sleep’s physiological mechanisms. Appropriate amounts of exercise could alter
those mechanisms in a preferable direction.
Factors such as exercise type,
intensity, timing, subjects, and differences between acute and chronic exercise
all have different effects on sleep. Exercise influence sleep by increasing
total sleep time and prolonging REM latency, decreasing REM sleep and
increasing SWS. Exercise has the
ability to induce circadian phase-shifting effects
perhaps as potent as bright light.
An important distinction between
acute and chronic exercise effects on sleep is that chronic exercise
substantially changes somatic functions in ways one bout of exercise does not,
such as long-term improvements in
body composition, basic metabolic rate, cardiac function, glycemic control,
immune function and exercise also improves mood state.
Results from several studies indicate that
most athletes from several sports are
sleep deprived and obtain between 5-7h of sleep per night. One factor that may
contribute to the low habitual sleep duration observed in athletes is their training schedule. Sleep/wake behavior
in athletes depends on the time of day
that they are required to train. For example, training in the early morning can
be detrimental, evening exercise is not associated with worse sleep and vigorous
late-night exercise does not disturb sleep quality. The effects of exercise
on sleepiness are most pronounced
when exercise is performed in the middle
of the night.
Several other factors that can
influence sleep, such as anxiety during
intensive training which interfere with sleep onset; hydration programs that can increase the frequency of toilet visits;
and muscle soreness and physical
discomfort associated with high-intensity training that can also disturb sleep.
Exercise by increasing alertness and releasing different neurochemical substances
during its realization can mask the effects of sleep deprivation
when it occurs simultaneously. This could be effective for athletic performance
if levels of perceived effort are decreased by exercise in a sleep deprived state.
Potential interventions for increasing sleep duration
in sleep deprived athletes are discussed. Exercise can be used strategically to improve sleep,
possibly aid in sleep deprivation, and induce phase-shifts in sleep in jet lag conditions.
AARR, November 2016
4680 words, 91 references
Full article at www.alanaragon.com/aarr
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Exercise and nutrition
