What is more important - a healthy sleep, or training?

It's as much of a puzzle as what came first – the chicken, or the egg: sleep can give you energy, restore your muscles, balance your hormones, fuel your workout, and help you through the day. Exercise can improve your sleep, boost your energy, improve your mood, and speed up your metabolism. So, if you have 30 minutes to sleep or exercise, what should you choose?First, it's important to note that this "choose only one" scenario is probably not a real problem, at least for most people in most cases. The reality is that most people do have time for the recommended seven to eight hours of sleep each night, plus enough time for a 30-60-minute workout most days. If you don't, it might be time to brush up on your health-related goal-setting skills. But for the sake of argument, this question was asked by a doctor and a certified specialist in sleep medicine.

This may come as a surprise, but a doctor who specializes in healthy sleep recommends giving priority to... sleep. And his assessment is sound. "Lack of exercise can certainly lead to obesity and cardiovascular disease; however, chronic lack of sleep can lead to problems such as heart disease, cerebrovascular disease, obesity, and diabetes," says the doctor. "When we don't get enough sleep, our body releases inflammatory mediators such as C-reactive protein, as well as excessive amounts of cortisol and epinephrine. We need sleep to get rid of the toxins that accumulate in our brain during the day, such as beta-amyloid, the building blocks of Alzheimer's disease."

It's important to exercise regularly, but on days when you can barely keep your eyes open, you shouldn't feel guilty about skipping the gym. In fact, sleep can be one of the best workouts you give your body, allowing it to rest and recover enough to go to the gym with more energy the next day.

Improve your sleep mode

To get a better and more frequent night's sleep, follow these tips.

1. Avoid electronics before bedtime

Computers, cell phones, and televisions are a serious problem. People don't realize that the blue light emitted by these devices stops the production of the hormone melatonin. Melatonin is a hormone produced naturally by the body that usually begins to rise in the middle or late afternoon to improve sleep. Electronics that emit blue light, which stops the production of melatonin, basically turn off this natural sleep aid. Try to put away your gadgets and pick up a book a couple of hours before bedtime to naturally boost your body's ability to sleep soundly.

2. Eat healthy food, especially before going to bed.

Eating a pack of cookies before bed is not only bad for your waistline; it can damage your sleep. Every time you eat, your body reacts by producing hormones that initiate the chemical reactions necessary to break down, digest, and assimilate these foods into foods used by your body. People should understand that eating foods with a high glycemic index causes a violent reaction: excessive production of insulin, followed by cortisol and adrenaline, to counteract high and then low blood sugar levels. When your stress system is activated at night, it makes sleep almost impossible.

Avoid caffeine, alcohol, and foods high in sugar and carbohydrates a few hours before bedtime. While alcohol and familiar food can help you fall asleep, the metabolism of these nutrients triggers a stress response that can Wake you up and keep you from falling asleep again.

3. Choose a high-quality mattress.

Good beds are often expensive, but when it comes to your health, especially how you feel every day - your energy level and your ability to complete the tasks you want to complete - a high-quality mattress is worth the investment.

This is especially true if you are an active person. Sleep is when your body and muscles rest and recover. During sleep, your brain and body assimilate the information you have accumulated during the day, creating new neural pathways and connections.

Given the research in this area, it's not surprising that some mattress manufacturers are targeting the fitness and sports markets to improve sleep quality with the specific goal of improving athletic performance. They often work with athletes and teams to offer them more effective recovery during sleep.

Of course, not everyone can afford a custom mattress, but even a quality pillow can help.

4. Apply lavender essential oil.

You may have heard that lavender promotes a sense of calm that supports sleep, and the doctor confirms this discovery: "Lavender oils have actually been studied in intensive care units and nursing homes and have proven effective in improving sleep." All you need is a few drops of essential oil to make a difference. You can apply it to your wrists or temples, or use a diffuser to make your entire bedroom smell like a flower.

5. Be careful about taking nutritional supplements.

Of course, there are many supplements on the market that claim to have a positive effect on sleep, but doctors recommend using them with caution.

If you decide to turn to supplements to improve sleep, carefully study them and make sure that third-party studies have confirmed the benefits of this Supplement.