Sports scientists have long explored the idea that sleep and exercise have a symbiotic relationship, but the connection is deeper and more fundamental than previously thought.
The function of sleep is to store energy and repair tissue in the body. The more time you spend in the gym, the more sleep your body needs. A study found that after four months of vigorous exercise, people with insomnia were able to add an additional 85 minutes of sleep to their nightly routine, a much better result than medication could provide and specific insomnia medications often come with unpleasant side effects.

Getting more sleep ensures that your energy stores and muscle function are restored. Plus, getting quality sleep after a workout makes your muscles and tissues stronger and more resistant to fatigue and injury. You can take advantage of the sleep-workout connection in the best and most effective way by following this little four-step plan.

Have a small, high-protein meal before bed

People who drink a protein shake before bed have greater increases in muscle strength, according to a study. That's because your body breaks down protein into amino acids, which are the building blocks of your muscles. Since most of us only consume protein at meals, there usually aren't many amino acids available overnight for muscle growth. That means your body'sprime recovery hours aren't being used to their full potential. To get the most muscle-building power while you sleep, try protein-rich foods like yogurt, turkey roll, protein shakes, or even a protein-packed dessert. You can try Ultra Premium Whey Protein Build and either make it into a shake or cook a delicious dessert.  



Be consistent with your workouts and challenge yourself

It only takes 20 to 30 minutes of moderate-intensity exercise a few days a week to improve your sleep. Increasing the amount of time you exercise or the intensity of your routine will translate into consistently good sleep, as your body will require more time to recover. More intense exercise will also lead to better quality sleep, which in turn will lead to better results.

Try to go to bed earlier

People spend more time at the gymwhen they've slept more the night before. According to experts,sleep affects people's perception of how difficult an exercise is to perform.If you're tired, your brain may try to convince you to save your depleted resources of energy or by creating a feeling that the workout is unusually difficult, and each subsequent repetition seems impossible. All you need to do to regain your motivation is to go to bed on time.

Distribute your workouts correctly

If possible, schedule your cardio workouts first thing in the morning, and strength training for after work, for example. A study found that people who did aerobic exercise at 7 a.m. spent more time in the deep sleep cycle, which is most beneficial for your health, than those who did cardio in the afternoon. Weight training performed in the evening improved sleep quality more than if done early in the morning. Both types of exercise help you fall asleep by reducing the amount of stress hormones your body releases. But doing cardio too close to bedtime can have the opposite effect. Your body temperature typically drops before bed, signaling your body that it’s time to sleep. Intense cardio can disrupt this process by making you feel warmer for longer. Resistance training doesn’t cause your body temperature to spike as much which makes it a better choice for evening workouts.



With perseverance and observance a healthy regimen, including a balanced diet, full-fledged training and good sleep for recovery, the results will not be long in coming and will pleasantly surprise and delight you. Have fun while exercising, take care of yourself and enjoy your personal progress, which will motivate you to continue actively towards a better version of yourself.