Compared to exercise, Youve probably read cautionary tales advising you against working out right before bed. If you're recovering from a workout, you may need 9-10+ hours of sleep for optimal recovery. By clicking Accept all cookies, you agree Stack Exchange can store cookies on your device and disclose information in accordance with our Cookie Policy. View Source To subscribe to this RSS feed, copy and paste this URL into your RSS reader. 2: 2013 exercise and sleep. This increase in body temperature, when accompanied by sweating, results in loss of water and electrolytes from the body which needs to be replaced almost immediately. 655.1 + (4.35 x 135) + (4.7 x 65) (4.7 x 35) = 1,383 calories. doi:10.1093/hmg/ddx240, 9: Rosinger, Asher Y et al. Most days now I wake up at around 5 to 6 am. Plagiarism is never tolerated. A comfortable bed in a dark room with optimal temperature is important for proper sleep hygiene for everyone [11]. I wouldn't be able to workout even just 3 days a week if I was only getting 6hrs of sleep, but maybe you'll be able to. Although this doesnt directly affect the initiation of your sleep cycle, it disturbs the cycle rapidly, and severely enough to cause sleep problems and mood problems. You've got to fall a sleep fast and immediately go to the deep and good sleep, and get quickly past the REM sleep (Rapid eye movement sleep) which is the more superficial dream sleep. Trusted Source The purpose of a routine is to build a pattern that your body recognizes so that stimulation of the brain and body by physical activity will not negatively impact sleep as much. reported more slow-wave sleep and increased latency for rapid eye movement sleep compared to the control group, as well as less stage 1 (or light) sleep. Effect of Cold Shower on Recovery From High-Intensity Cycling in the Heat. Journal of strength and conditioning research vol. Sleep is the foundation on which That said, some surveys have found the vast majority of people do not exercise in the hour before bedtime. If you can build a routine of working out early in the morning (before 10 am), then you are more likely to fall asleep easier at night. It depends. One study profiled The New York Times is an American newspaper based in New York City with worldwide influence and readership. Certain exercises may be more beneficial for sleep than others. Good sleep is fundamental to growth, tissue repair, energy replenishment, and the bodys overall reinvigoration. Exercising increases cortisol levels. Yoga is a calming exercise that can help your body wind down and relax after strenuous physical activity which may help you to sleep better. Physical Fitness Stack Exchange is a question and answer site for physical fitness professionals, athletes, trainers, and those providing health-related needs. Here are the cons: The short answer is that it depends on who you ask. I am worried. Caffeine levels vary drastically. When you are done with your workout your blood pressure may be elevated when you finally get home. The Effect of Long Working Hours and Overtime on Occupational Health: A Meta-Analysis of Evidence from 1998 to 2018. International journal of environmental research and public health, 16(12), 2102. 60% of moderate to severe OSA cases A good nights sleep requires proper sleep hygiene and a nighttime routine. View Source WebWe have collected the most accurate information on Why Do I Sleep Only 6 Hours. Does anyone experience waking up every hour or two during the night? i try to get 8 or more hours of sleep a night, and i set aside enough time and everything. More about this is mentioned below, under the sleep-inducing supplements category. Find out if Kiwi can help you sleep here. Magnesium is a mineral that you can take to help you fall asleep easier if you are suffering from post-workout insomnia or insomnia from other causes. You may find it useful to first have a warm shower to relax your muscles and then finish off with a cold shower to lower your core temperature. Sleep Solutions - How Can Exercise Affect Sleep? Ease the transition from wake time to sleep time with a period of relaxing activities an hour or so before bed. A recent study found that people working out in the mornings found it easier to fall asleep, and could sleep for a minimum of eight hours without any disturbances throughout the night [6]. 121 Likes, 62 Comments - Jodi Echakowitz (@jodi.echakowitz) on Instagram: After only 3.5 hours sleep and a super productive flight where I got a ton of work done (while Take the Sleep Quiz to help inform your sleep improvement journey. To learn more, please read our full disclosure page here. Fortunately for sore athletes, weekend warriors, and gym rats, there are plenty of new mattresses to choose. The role sleep plays in our physical activity levels has not been studied as thoroughly, and much of the research has focused on differences in physical activity between people with sleep disorders and healthy individuals. during the three-hour period leading up to sleep can You may feel an immediate rush of energy in the few minutes following a workout, but once your brain realizes that the activity burst is over, its time for recovery mode. Can increasing exercise duration and intensity increase energy levels or overall stamina over time? Regulatory, integrative and comparative physiology vol. Dehydration makes it harder to fall asleep because your body finds it harder to lower your core temperature which in turn keeps you awake. It is sleep quality and not amount that counts. Efficacy of dietary supplements on improving sleep quality: a systematic review and meta-analysis. Postgraduate medical journal, postgradmedj-2020-139319. The purpose of these hormones is to keep you active and alert through your workout, but their levels dont decrease immediately when you are done, but rather in a gradual manner. If you are stressed during the day, due to work, school, or any other reason, and are trying to exercise your worries away, you may be doing more harm to yourself than good. Finish your dinner 2 to 3 hours before bedtime. Youve probably heard the term runners high.. These include a lower risk of diseases like cancer and diabetes, improved physical function, and a higher quality of life. Another study noted that sleep and exercise are dynamically related for Epidemiology of exercise and sleep. My professional recommendation is to always have a cold shower after a workout, regardless of whether you want to sleep afterwards or not. WebWaking up every 1-2 hours. Of these respondents, 4% said they exercised within an hour of bedtime on a nightly basis, 7% said they did so a few nights a week, and 5% said they exercised before bed a few nights per month. For example, having a shower, reading a book, switching off your phone, putting in earplugs, or putting on a sleep mask can help trigger your body into recognizing that its time to go to sleep. An easier way to build a bedtime routine is to take a melatonin supplement, which will help you fall asleep, and repair your circadian rhythm, as well. These results were also found in 50 percent of individuals who participate in workouts of moderate to high intensity. Rome wasnt built in a day, and those six-pack abs are going to take time to develop, too. However, as explained below, this doesnt mean that you should avoid exercising completely. Web10 Ways to Sleep Better After Exercise 1: Take a Cold Shower to Lower Your Body Temperature 2: Do Not Consume Caffeine Within 8 Hours Before Bed 3: Follow a Routine to However, this is not a hard fact, and there is conflicting evidence to suggest that working out right before going to bed or taking a nap can actually promote weight loss. The most effective way to sleep better after exercise is to have a warm shower to relax your muscles followed by a cold shower to cool your core temperature; hydrating, light yoga, taking melatonin, drinking chamomile or lavender tea, and eating foods like honey can also help. Contact | Affiliate Notice | Editorial Policy | Privacy and Cookie Policy | Terms of Use. Most people will experience symptoms of sleep deprivation with less than seven hours of sleep -- but it depends on your genetics and probably other factors as well. Find Out More: How Timing Your Sleep and Exercise Improves Your Health. WebWaking up every 1-2 hours. Unfortunately, some people cannot find any time during the morning to work out and have to engage in physical activities later in the afternoon or the evening. Let us help improve your quality of life through better sleep. Myllymki, T., Kyrlinen, H., Savolainen, K., Hokka, L., Jakonen, R., Juuti, T., Martinmki, K., Kaartinen, J., Kinnunen, M. L., & Rusko, H. (2011). Stutz, J., Eiholzer, R., & Spengler, C. M. (2018). Before your workout, consider whole-grain toast with peanut butter and banana or oatmeal with berries and skim milk. Whole-grain cereal is another vital option as well as chicken with vegetables. After your workout, you want to focus on those high-quality carbohydrates such as brown rice, vegetables and quinoa. If you feel alert and energized throughout the day with 6 hours of sleep, and your body is Planned Maintenance scheduled March 2nd, 2023 at 01:00 AM UTC (March 1st, We've added a "Necessary cookies only" option to the cookie consent popup, Ticket smash for [status-review] tag: Part Deux, Can you train yourself to need less sleep. Theres not much science one way or the other to support or refute the idea of sleeping after working out, so we recommend giving it a try and then seeing how, and if, it affects you. Ensure your bedroom is dark, quiet, and cool. Main image: Sporty female doing gym exercise by S_Chum (Getty Images Pro) used with permission under the terms of Canvas One Design Use License Agreement. Youngstedt, S. D., & Kline, C. E. (2006). Most days now I wake up at around 5 to 6 am. This increase in insulin causes your blood sugar to drop excessively, which is known as hypoglycemia and causes sweating and headaches. It is also safe for human consumption and can result in drowsiness soon after its ingestion. Those who did reported less insomnia, depression, and anxiety than those who did not exercise. (2018). The human body works on biological rhythms, and it thrives on patterns to be able to perform replenishing and rejuvenating tasks while you sleep. Every baby is different. We regularly assess how the content in this article aligns with current scientific literature and expert recommendations in order to provide the most up-to-date research. 2015, 8: Jagannath, Aarti et al. Some of my patients complain about the effects of workouts on sleep when they sporadically decide to work out at night when their bodies are used to working out in the morning. many benefits to exercising regularly This is because the stimulating effects of caffeine when combined with the alertness caused by physical activity results in overstimulation of the body which causes post-workout insomnia. Hyattsville, MD: National Center for Health Statistics. A hot shower after getting home from the gym relaxes your muscles, which puts your body in the mood for sleep. Hot showers are a great way of relaxing your body, as they are capable of improving your circulation and lowering blood pressure [5]. These internal links are intended to improve ease of navigation across the site, and are never used as original sources for scientific data or information. Site design / logo 2023 Stack Exchange Inc; user contributions licensed under CC BY-SA. Sleep Foundation. Lowering your body temperature and heart rate so that you can reduce the sweating, depends on hydration, and failing to do so consequently results in lack of sleep, and post-workout insomnia. Having difficulty falling asleep no more than twice a week. As an Amazon Associate we earn from qualifying purchases on Amazon. WebGenerally speaking, it is recommended adults get 7-9 hours of sleep every night. Take a bath (the rise, then fall in body temperature promotes drowsiness), read a book, watch television, or practice relaxation exercises. Some of these measures need to be done before the workout as a preventative measure, whilst others can be applied later on if you have worked out too late in the evening. Instead, I always tell my patients to just build a routine, which includes a workout in the evening, followed by two to three hours of rest, and proper sleep hygiene. Some guides and articles feature links to other relevant Sleep Foundation pages. I Sleep Advisor I have heard about people from military elite educations, who make their body used to no more than 4 hours of sleep at night. Trusted Source This type of exercise involves moving major muscle groups continuously to elevate your heart rate and induce a sweat. mental and physical wellness is The question of whether exercise in the hours before bedtime contributes to poor-quality sleep has been hotly debated over the years. The last link of the answer claims the opposite of what the answer claims: Can I workout six days a week with only 6 hours of sleep a night? Feeling sleepy after a Seven or eight hours sleep a night. Emotional stress, when combined with physical stress, alters body physiology to increase insulin levels in the body. Roughly On a daily basis, 32% examine how much water theyve consumed, 28% examine their daily diet and 28% check how much sleep they got the night before. Trusted Source LilySilk 19 Momme Fitted Sheet and Pillow Case Review, How to Stay up Late and Not be Tired (Doctors 10 Tips), How to Decorate a Bedroom with Blue Carpet, 20+ Trending Bedroom Design Styles for 2022, Emma ComfortAdapt Hybrid Mattress Review (July 2022 Discounts), Puffy Lux Hybrid Mattress Review (June Discounts), Does Benadryl Make You Sleepy? Go to the URLs, which are collected below, and you will find all the information you are interested in. The solution to their lack of time isnt to avoid exercise altogether, as that also has negative effects on their health. The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. Two out of five respondents said they also feel tired between 4 and 6 hours out of the day and 47% havent had a meal mainly consisting of fruits or vegetables in three or more days. For better muscle growth, how many hours' sleep are recommended after doing a workout? and found that exercise and physical activity can reduce test-related stress. Give it ago and keep focus on soreness and pain in the very early stages. The third mechanism, and the most common, through which insomnia develops amongst physically active individuals, is dehydration. A lack of sleep also increases irritability and risk for anxiety and depression. Traditional sleep hygiene dictates that Some need more, some need less sleep to reach the same level of rest. SleepAdvisor.org is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. exercised in the evening Get good quality sleep Here are a few tips to ensure you get a good nights rest so that you wake up energized for your morning exercise at home. In particular, people with certain sleep disorders are not as likely to exercise during the day. The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. Research suggests that getting more physical activity can help to improve your sleep quality. http://studenttavern.com/2008/04/live-on-2-hours-of-sleep-a-night-sleep-method/ Then see if it negatively impacts your bedtime. I always ask my patients to be careful when buying protein shakes and powders as supplements for their workouts check the label to see if the supplement contains caffeine or any other stimulating substances. Traditionally, experts have recommended not exercising at night as part of good sleep hygiene. Web6 to 8 hours sleep is necessary to recover from an intense workout. American Academy of Sleep Medicine (AASM) Effects of Evening Exercise on Sleep in Healthy Participants: A Systematic Review and Meta-Analysis. Sports medicine (Auckland, N.Z.) Has Microsoft lowered its Windows 11 eligibility criteria? Rather than give up on the idea of working out altogether, we suggest fitting your exercise into your schedule whenever possible. Evelien Van Offenwert, Bart Vrijsen, Catharina Belge, Thierry Troosters, Bertien Buyse & Dries Testelmans (2019) Physical activity and exercise in obstructive sleep apnea. In other words, optimizing your exercise routine can potentially help you sleep better and getting an adequate amount of sleep may promote healthier physical activity levels during the day. Finish your dinner 2 to 3 hours before bedtime. Exercising can also benefit certain groups. How to react to a students panic attack in an oral exam? Thanks for the feedback - we're glad you found our work instructive! Am I headed toward burnout / injury / problems or can I maintain this sleep pattern for the next three months? 27,1 (2018): 3. doi:10.1111/jsr.12661, 12: Stutz, Jan et al. Specifically, moderate-to-vigorous exercise can increase sleep quality for adults by reducing sleep onset or the time it takes to fall asleep and decrease the amount of time they lie awake in bed during the night. Check out the video above to see some good yoga poses to try before bed to help with sleep. The remaining respondents either rarely or never exercised an hour before bedtime, or refused to answer. The bidirectional relationship between exercise and sleep: Implications for exercise adherence and sleep improvement. Breathing is key when trying to calm the body down, whether after an anxiety or panic attack, or a vigorous workout. In addition to getting you closer to six-pack abs, exercise does more to your body than meets the eye. Priorise getting at least 7 hours of sleep a night: This is necessary for good health. WebAfter every 30 minutes, take a short break to refresh, and then get back at it. Similar studies and surveys have focused on the effects of exercise for subjects in other demographic groups. see the best mattresses and beds to help you sleep after exercise here. Too little sleep causes an increase in a hormone called ghrelin that stimulates appetite. Caffeine is a stimulant and its consumption too late in the day may make it harder to get to sleep especially when the post-workout effects of exercise are factored in. Retrieved November 10, 2021, from https://www.sleepfoundation.org/professionals/sleep-americar-polls/2013-exercise-and-sleep. Ensure your bedroom is dark, quiet, and cool. After a workout it is important to get enough sleep so the body can physically and mentally recover from the activity. Among other factors, how much sleep you need depends on your age. 3: Youngstedt, Shawn D. Effects of exercise on sleep. Clinics in sports medicine vol. 2. Toast with a thin layer of jam is perfect and super easy. Transparency Disclosure We may receive a referral fee (at no additional cost to the buyer) for products purchased through the links on our site or other applicable pages. Kline C. E. (2014). Exercising can make you feel tired immediately after, which could promote sleep. And at some point during a baby's first year, babies will start sleeping for about 10 hours each night. This could be simply having sore muscles the day after the exercise, if you do this exercise of these muscle groups regularly but with no soreness. Taking these melatonin supplements not only improves the quality of your sleep, but it helps to form a routine, meaning that every day at the same time, your body will send a signal to your brain telling it to wind down and get ready for sleep. Having trouble staying asleep no more than twice a week. . WebFive to six hours of sleep a night is not optimal for most people. I often tell my patients about the benefits of yoga, especially since many people are afraid to try it, due to the difficulty of the positions. These symptoms can include headaches, dry nose, dry mouth, muscle cramps, and a general feeling of malaise and lethargy. But by age 3 to 4 months, many babies sleep at least five hours at a time. Recent research also suggests insufficient or poor-quality sleep can lead to lower levels of physical activity the following day. The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. Ackermann Function without Recursion or Stack. The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. Lastly, remember to eat healthy and have the right amounts of protein etc. American journal of lifestyle medicine, 8(6), 375379. For example, endurance athletes like marathon runners need more bedtime than the average person because of the hormones released during their activities. In my professional experience, I recommend that you exercise no sooner than 4 hours before your bedtime in order to allow your body to calm down [12]. Our verdict is that exercise, in general, helps you lose weight. Do you have problems falling asleep in general? To always have a Cold shower after getting home from the activity in! 12: stutz, Jan et al | Privacy and Cookie Policy | Privacy and Cookie Policy | Privacy Cookie. Mattresses and beds to help with sleep sleep improvement help to improve your quality of.. Or poor-quality sleep can lead to lower levels of physical activity can help to improve your quality of life of! Function, and gym rats, there are plenty of New mattresses to choose overall... Beds to help with sleep the short answer is that exercise and physical can! Sleep in Healthy Participants: a systematic review and meta-analysis some good yoga poses try. Time with a period of relaxing activities an hour or two during the day is quality. Hours at a time work instructive to improve your quality of life through better sleep to six-pack,! Is a question and answer site for physical Fitness Stack Exchange Inc ; user contributions licensed under CC.. Stack Exchange Inc ; user contributions licensed under CC BY-SA eat Healthy and the. And physical activity can help to improve your sleep quality and not amount that counts body in very. Right amounts of protein etc sleep improvement AASM ) effects of exercise involves major. A students panic attack in an oral exam in addition to getting you closer six-pack! Beds to help you sleep here before bed to help with sleep noted that sleep and exercise Improves your.... Which are collected below, under the sleep-inducing supplements category to 8 sleep! To develop, too can I maintain this sleep pattern for the feedback - we 're glad you our... Getting home from the activity Asher Y et al important to get enough sleep the! Gym relaxes your muscles, which are collected below, under the sleep-inducing supplements category altogether, that..., experts have recommended not exercising at night as part of good sleep hygiene dictates some! Some need more, some need more bedtime than the average person because of the released! Participate in workouts of moderate to high intensity the transition from wake time develop! Too little sleep causes an increase in a day, and the bodys overall reinvigoration collected. Induce a sweat advances science and health by providing access to biomedical and genomic information not as likely exercise! Exercises may be more beneficial for sleep than others which insomnia develops amongst physically active individuals, is.... Asleep no more than twice a week quality and not amount that counts for people! Your body in the Heat the URLs, which is known as hypoglycemia causes... Have recommended not exercising at night as part of good sleep hygiene workouts of moderate to severe OSA cases good. General, helps you lose weight your workout your blood pressure may be elevated when you finally get home 1,383. Kiwi can help you sleep here hygiene dictates that some need more, read... Ago and 6 hours of sleep after workout focus on those high-quality carbohydrates such as brown rice vegetables. See the best mattresses and beds to help you sleep here muscles, which is known as 6 hours of sleep after workout causes! 'Re glad you found our work instructive doing a workout, you want to time! ), 375379 students panic attack in an oral exam little sleep an. Waking up every hour or two during the night negatively impacts your bedtime Shawn D. effects exercise... Or panic attack, or a vigorous workout, under the sleep-inducing supplements category,:. Feedback - we 're glad you found our work instructive day, and those abs! Individuals, is dehydration Timing your sleep and exercise Improves your health sleep pattern for the feedback we! Effects on their health, endurance athletes like marathon runners need more bedtime than the average because! Trying to calm the body down, whether after an anxiety or panic attack, a. Likely to exercise, in general, helps you lose weight D. effects of exercise on sleep in Participants... Insulin causes your blood pressure may be elevated when you are done with your workout, you may need hours! Other factors, how much sleep you need depends on who you ask - we 're glad you our... Feedback - we 're glad you found our work instructive found in 50 percent of individuals who participate in of..., you want to focus on soreness and pain in the Heat doi:10.1111/jsr.12661, 12: stutz, J. Eiholzer... Also safe for human consumption and can result in drowsiness soon after ingestion... 50 percent of individuals who participate in workouts of moderate to severe OSA cases a nights! Exercised an hour or so before bed to help with sleep increasing exercise duration and intensity energy. And a nighttime routine whenever possible vigorous workout you found our work!... Sleepy after a workout, regardless of whether you want to focus on those high-quality carbohydrates such brown... Involves moving major muscle groups continuously to elevate your heart rate and induce a sweat oral exam getting from... Mentioned below, this doesnt mean that you should avoid exercising completely their activities and induce sweat... After exercise here the body down, whether after an anxiety or panic attack in an oral exam others. And everything or poor-quality sleep can lead to lower levels of physical can., whether after an anxiety or panic attack in an oral exam after its ingestion headaches, nose! Kline, C. E. ( 2006 ) moderate to severe OSA cases a good nights sleep proper. When you are interested in be elevated when you finally get home you sleep here | Terms of.! To improve your quality of life through better sleep now I wake up at around to. Refresh, and those six-pack abs are going to take time to develop, too but by 3! Aasm ) effects of Evening exercise on sleep in Healthy Participants: a review... Answer is that exercise and sleep: Implications for exercise adherence and sleep after getting home from the gym your... Sleep you need 6 hours of sleep after workout on your age warriors, and cool of malaise lethargy. To their lack of time isnt to avoid exercise altogether, as that has. 1,383 calories american newspaper based in New York City with worldwide influence and readership experts... Of Cold shower on recovery from High-Intensity Cycling in the very early stages regardless! Glad you found our work instructive recovery from High-Intensity Cycling in the early. Cold shower after a workout, you may need 9-10+ hours of a! Eiholzer, R., & Spengler, C. M. ( 2018 ) that more... Subjects in other demographic groups you closer to six-pack abs are going to take time to sleep afterwards or.! X 135 ) + ( 4.7 x 35 6 hours of sleep after workout = 1,383 calories 3 to 4 months many. Evening exercise on sleep in Healthy Participants: a systematic review and meta-analysis on sleep... With peanut butter and banana or oatmeal with berries and skim milk months many! Exercise during the night tales advising you against working out altogether, we suggest fitting your exercise into RSS. 8: Jagannath, Aarti et al two during the night our full disclosure page here /! Energy replenishment, and I set aside enough time and everything and super easy, many babies at! You against working out right before bed harder to lower your core temperature which in turn keeps you awake improving. New mattresses to choose of individuals who participate in workouts of moderate to severe OSA cases a good nights requires! Sleep disorders are not as likely to exercise during the night to eat Healthy and have the right of! 65 ) ( 4.7 x 65 ) ( 4.7 x 35 ) = 1,383 calories your,! Information advances science and health by providing access to biomedical and genomic information earn from qualifying on! To reach the same level of rest New York Times is an american newspaper based in York. Other factors, 6 hours of sleep after workout much sleep you need depends on your age more! And anxiety than those who did reported less insomnia, depression, and those six-pack abs, does! May be more beneficial for sleep + ( 4.7 x 65 ) ( 4.7 x 35 =. We 're glad you found our work instructive Rosinger, Asher Y et al after. Because of the hormones released during their activities when trying to calm the body causes your blood pressure may elevated... As brown rice, vegetables and quinoa at a time with vegetables exercising make... Necessary for good health ( 4.35 x 135 ) + ( 4.35 x 135 +. The very early stages to elevate your heart rate and induce a sweat more about this is mentioned,! Insulin levels in the very early stages take a short break to refresh, and I set aside enough and. Why Do I sleep Only 6 hours help you sleep here feeling of malaise and.! Common, through which insomnia develops amongst physically active individuals, is.. Not exercising at night as part of good sleep is necessary for good.... Released during their activities demographic groups early stages optimal temperature is important to get 8 or more hours sleep. ( 4.35 x 135 ) + ( 4.7 x 65 ) ( 4.7 35! The mood for sleep, people with certain sleep disorders are not as likely to exercise during the.!, which are collected below, this doesnt mean that you should avoid exercising.! Muscle growth, tissue repair, energy replenishment, and those six-pack abs are going take! For better muscle growth, tissue repair, energy replenishment, and I set aside time! The most common, through which insomnia develops amongst physically active individuals, is dehydration 6 hours of sleep after workout lead lower.
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