Sleep and fitness are undeniably key aspects of overall health. However, it’s a lesser-known fact that they also have a mutually beneficial relationship. Maintaining a disciplined exercise routine can contribute to a better night's sleep while getting enough shuteye can keep your energy levels up throughout the day (1).

Doctors have long studied the fascinating link between sleep and fitness, and how they reinforce one another. Let’s understand in more detail how the two are related, and what you can do to enhance your sleep and fitness goals.

How are sleep and fitness connected?

Several studies point out that exercise can help you fall asleep more quickly; what’s more, it can also enhance sleep quality (1).

You might have noticed how it's so much easier to fall asleep when you’ve had a long day at work or after you’ve done an intense physical activity. Studies show that doing moderate to vigorous exercise during the day reduces sleep onset time or the time it takes to fall asleep (2).

Your body temperature rises during exercise and drops afterwards. The shift in temperature is similar to a body change that happens before you fall asleep (3). Additionally, exercise tends to reduce stress in the body and decompress the mind, setting the conditions for sleep.

More importantly, moderate-intensity aerobic exercise increases the duration of slow-wave sleep (1). This type of deep sleep allows the body to repair itself.

Doctors also suggest that exercise may help restore your internal body clock (3).  Normally, a person feels alert during the day and sleepy at night. However, some people have disrupted internal body clocks. The disruption usually happens in individuals who work night shifts. This group of people may find that exercise can help reset their circadian rhythms and aid them in falling asleep during their intended time.

How does sleep affect fitness?

Conversely, getting enough sleep can also contribute to better fitness. Sleep is a foundation for good physical and mental health. When you're properly rested, you are in a better position to take on the day's challenges.

Sleep is linked to higher energy levels, better overall mood, and sharper cognitive functions (1). If you pulled an all-nighter, you might find it harder to concentrate or become more irritable. The daytime sleepiness and overall fatigue might dampen your motivation to work out, launching a vicious cycle of physical inactivity and sleep deprivation.

Since sleep and fitness are inextricably linked, it's best to pay close attention to how you are optimising them. If you’re having trouble with either sleep or fitness, a healthy and well-rounded diet containing all the nutrients you need can help. If you want to ensure that you achieve your daily recommended amount of these vitamins, you can consider supplementation. Here are the top supplements for energy that you can include as part of your vitamin pack:

Iron

By transporting oxygen to the cells, iron supports energy production at the cellular level. At Vitable, our iron supplement is paired with vitamin C to enhance absorption by the body.

*Iron should only be taken if prescribed by your doctor.

Ashwagandha

Ashwagandha is a plant used in traditional Indian medicine. Because of its well-known restorative properties, ashwagandha is a nutrient which may support sleep, fitness, and energy levels. Vitable’s premium ashwagandha formula is specially formulated to relieve symptoms of stress and improve sleep quality.

Magnesium

Magnesium is an essential mineral that plays an important role in physical fitness. Vitable’s magnesium benefits include reducing muscle cramps, enabling muscle relaxation, and supporting energy production.

B complex

B complex is a group of B vitamins that play an important role in optimal body function. Vitable harnesses the ability of each B vitamin to support energy production as well as a healthy stress management response that may help your body to sleep better.

Acetyl L-carnitine

If you’re looking for ways on how to improve fitness, consider having acetyl L carnitine. The acetylated and bioavailable form of L-carnitine transports long-chain fatty acids into the cell, supporting energy production. Vitable’s ALC supplement can improve energy status and decrease oxidative stress, helping you power through your workout.

Vitamin C

Beyond strengthening the immune system, vitamin C can also be considered an energy booster. It acts as a cofactor for the process that generates metabolic energy.

Vitamin B12

Also known as cobalamin, vitamin B12 metabolises carbohydrates, fats, and proteins into a form of energy that the cells can use. Vitable’s single-dose vitamin B12 formula assists red blood cell production and converts food into energy.

If you’re looking for custom vitamin packs for sleep and fitness, look no further than Vitable vitamins. We offer a custom vitamin subscription in Australia where you can mix and match vitamin packs depending on your needs and health goals. What’s more, we also offer vitamin delivery services!

Find out more about other areas that the above supplements can help you with:

Iron | Ashwagandha | Magnesium | B complex | Acetyl L-carnitine | Vitamin C | Vitamin B12

*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.

References:

1. Sleep.org (2021). How Exercise Affects Sleep. https://www.sleep.org/exercise-affects-sleep/ Accessed November 07 2021
2. Sleep Foundation. (2021). Exercise and Sleep. https://www.sleepfoundation.org/physical-activity/exercise-and-sleep Accessed November 07 2021
3. Sleep Foundation. (2020). Exercise and Insomnia. https://www.sleepfoundation.org/insomnia/exercise-and-insomnia Accessed November 07 2021