That choose to exercise or healthy sleep?

Clock is broken, reminding that you planned to get up at 6 am and twist exercise bike pedal. That's just yesterday's dinner with friends a little bit delayed, and you feel incredibly tired. But if you miss the morning practice, now will no longer be for this time. Familiar situation? So what's worse? Skip to exercise or lose a precious hour of sleep?

The correct answer is no

Not surprisingly, many health experts categorically refuse to give a precise answer to this question. "It's a terrible choice," - said Dr. Charles Cheysler of Harvard Medical School. "I could not choose" - confirms Dr. Edward Laskowski of the Mayo Clinic. Sleep and exercise - it's like water and food.

Best answer - basically avoid this choice. Go to bed early in order to secure a seven to nine hours of sleep per night, and pre Pick up time for physical training. But nobody is perfect. Sometimes we do not get enough sleep, and can not properly fit exercise into your schedule. What then? It all depends on the situation.

Consider the possible advantages and disadvantages:

sleep in

Pros: You'll train harder the next time. A study conducted in 2013 showed that people who slept longer at night, then practiced longer and more efficiently. "Improved sleep can inspire sports", - concluded the researchers.

Cons: You will miss some positive moments. Another study, conducted in the same in 2013, showed that the replacement of only 30 minutes of sleep for 30 minutes of moderate or active physical activities can improve the cardiovascular system. Pros: You might give your body so it needs time to recover. When you rest, your muscles recover and prepare for the next period of stress, they need it in order to become stronger. If you were doing 6-7 days in a row, you may have overworked. This can lead to anything from reduced athletic performance to the risk of increased sick.

Cons: You can not put your body less harm than from lack of sleep. Rarely sleep longer than usual - it is one thing, but if you regularly sleep more than 8 hours a day, then you need to reconsider your habits. A study in 2016 showed that people who regularly sleeping less than 4 hours a day, and people sleeping more than 8 hours, the risk of dying from heart disease is the same.

Get up early

Pros: You'll sleep better the next night. Studies show that even a little exercise can make a big impact on the quality of sleep. And if you suffer from insomnia syndrome or sleep apnea, the research shows that exercise can really help here.

Cons: You can quickly go hungry. In a study of 2011 half of the subjects enough sleep, these people have increased levels of the hormone ghrelin, which makes you hungry, keeps the fat in the body and reduces the rate of calorie burning. According to a study in 2016, lack of sleep can also increase the content in the body of chemicals that enhance food appeal. All this can greatly complicate the observance of proper diet. Pros: you maintain your mental health. Repeatedly it has been proven that exercise lowers depression and anxiety and generally uplifting. In addition, deprivation (deprivation) Sleep is a recognized treatment for clinical depression.

Cons: Your workout may suffer. Circadian rhythm is not only the brain, according to a study in 2016 muscles are also subject to these rhythms. Muscle cells work better within days of their biological than biological night. Therefore, if you get up and your muscles will think that you still need to sleep, they will not serve you at full strength.

Output

That the right thing to do in this situation depends on the prehistory. If you often miss a workout, preferring to sleep, then you can be useful to get up early for a run. If you do regularly, but always enough sleep, let yourself turn off the alarm and, if possible, choose a more suitable time for training. But then stop to take with you into the bedroom smartphone, choose a better time to do sports and try to properly combine sleep and exercise.