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Why exercise helps you sleep and why sleep is good for your fitness routine

为什么运动有助于睡眠以及为什么睡眠对健身习惯有益

The health benefits of a good night’s sleep have long been touted by researchers and medical professionals.

长期以来，研究人员和医疗专家一直推崇优质睡眠的健康益处。

While you’re catching z’s, your body is hard at work maintaining your physical and mental health.

当你沉睡时，你的身体正在努力维持你的身心健康。

It does so by repairing and boosting your cardiovascular and immune systems, plus regulating your metabolism.

它通过修复并增强心血管和免疫系统，以及调节新陈代谢来实现这一点。

Your brain also consolidates memories and processes information from the day.

你的大脑还会巩固记忆并处理当天获取的信息。

Yet while experts recommend getting at least seven hours of sleep per night, nearly 40% of adults reported getting less than this required amount between 2013 and 2022, according to the US Centers for Disease Control and Prevention.

然而，尽管专家建议每晚至少睡满七小时，根据美国疾病控制与预防中心的数据，在2013至2022年间，近40%的成年人表示他们的睡眠时长低于这一标准。

That’s alarming, since sleep deficiency can lead to injuries, physical and mental health problems, less productivity, and an even greater chance of dying, according to the National Institutes of Health.

这令人担忧，因为据美国国立卫生研究院表示，睡眠不足可能导致伤害、身心健康问题、生产力下降，甚至死亡风险升高。

But if you’re part of that 40%, there’s hope.

但如果你属于那40%的人群之一，也不必绝望。

A raft of evidence shows regular exercise helps you sleep better, and quality sleep makes it easier and more enjoyable to work out.

大量证据表明，规律运动能帮助改善睡眠，而良好的睡眠又能让锻炼变得更轻松、更愉悦。

“The majority of people report that when they exercise, they sleep better,” said Dr. Eric Olson, president of the American Academy of Sleep Medicine and a professor at the Mayo Clinic Alix School of Medicine in Rochester, Minnesota.

“多数人表示，在运动之后，他们的睡眠状况会改善，”美国睡眠医学学会主席、明尼苏达州罗切斯特市梅奥诊所阿利克斯医学院的埃里克·奥尔森博士表示。

“That can mean they fall asleep more easily, enjoy deeper sleep or sleep in bed more efficiently, which means actually sleeping rather than lying awake.”

“这可能意味着他们更容易入睡、享有更深层的睡眠，或者在床上的时间更高效，即真正睡着而不是辗转反侧。”

Exercising enhances sleep for a variety of reasons, according to a 2023 systematic review published in the Cureus Journal of Medical Science.

根据2023年发表在《Cureus医学科学期刊》上的一项系统综述，锻炼能够从多个方面促进睡眠。

Physical activity increases melatonin production, a hormone that regulates your sleep-wake cycles.

体育活动可以提高褪黑激素的生成，这是一种调节睡眠-觉醒周期的激素。

It reduces stress, which often keeps people tossing and turning at night, plus boosts your mood.

它还能减压——压力是让人夜间辗转难眠的常见原因之一，同时提升情绪。

Finally, it helps regulate your body temperature, which is key to sleeping well.

此外，锻炼还可帮助调节体温，而体温变化对高质量睡眠至关重要。

The review concluded that regular exercise not only improves your sleep quality, but it may even help manage various sleep disorders, such as insomnia.

该综述得出结论称，规律锻炼不仅能改善睡眠质量，还可能有助于控制诸如失眠等睡眠障碍。

Exercise can definitely help combat insomnia, Olson said, along with sleep apnea.

奥尔森博士表示，运动确实能对抗失眠，也对治疗睡眠呼吸暂停症有效。

People with sleep apnea experience repeated shallow breathing during sleep, and may even stop breathing at times.

患有睡眠呼吸暂停的人在睡眠过程中会反复出现呼吸浅表，甚至间歇性停止呼吸。

“Apnea is often predicated on one’s weight,” Olson explained.

“呼吸暂停常常与体重有关，”奥尔森解释道。

“So if exercising helps with weight management, it may also reduce sleep apnea and snoring.

“因此，若锻炼有助于控制体重，也就可能减少呼吸暂停和打鼾现象。

Exercising may also help combat restless legs syndrome, another sleep disorder, where you have a compelling urge to move your legs — although some find exercise exacerbates it.”

锻炼可能还有助于缓解不宁腿综合征，这是一种睡眠障碍，会让人强烈地想动腿——尽管一些人认为锻炼可能加剧这种症状。”

Cooling down before bed is key

睡前降温是关键

One key to using exercise to help improve the quality of your sleep is making sure your body temperature has cooled down before heading to bed.

若要通过运动提升睡眠质量，一个关键点是确保入睡前体温已降低。

This is because a drop in core body temperature signals to your brain that it’s time to sleep.

因为核心体温的下降会向大脑发出入睡信号。

Exercising in the morning or afternoon is ideal, then, as your body has the bulk of the day to cool down.

因此，上午或下午锻炼是最理想的选择，因为你的身体有足够的时间降温。

But if evening workouts are a better fit for your schedule, it’s fine to exercise then.

但如果你的作息安排更适合晚上锻炼，也完全没问题。

You just need to give yourself 60 to 90 minutes post-workout for your body temperature to lower before going to bed, said Dr. Sara E. Benjamin, medical director of the Johns Hopkins Center for Sleep and Wellness in Columbia, Maryland.

马里兰州哥伦比亚市约翰斯·霍普金斯睡眠与健康中心的医学主任莎拉·本杰明博士表示，你只需在锻炼后留出60到90分钟的降温时间即可。

If you don’t have that much time to spare for an evening cooldown, skip that vigorous run and try a gentle workout instead, such as tai chi or yoga.

如果晚上没有那么多时间来降温，不妨跳过剧烈跑步，改做太极或瑜伽等温和运动。

“Yoga before bed can be relaxing, and sometimes it’s good to move around before bed so you’re not as stiff and are more comfortable sleeping,” Benjamin said.

“睡前练瑜伽有助于放松，有时活动一下身体还能减少僵硬感，让你更舒适地入睡，”本杰明说道。

When your sleep improves, your workouts should, too

当你的睡眠改善，你的锻炼表现也会随之提升

Once your sleep improves thanks to regular physical activity, you may notice your workouts feel easier and are more enjoyable.

一旦规律锻炼让你的睡眠变好，你可能会发现锻炼变得更轻松、更愉快了。

“When you don’t get enough quality sleep or a sufficient duration of sleep, your stamina and strength will be reduced, which can impair your workouts,” Olson said.

“当你睡眠质量或时长不足时，耐力和力量都会下降，这会影响你的锻炼效果，”奥尔森指出。

“Also, when you’re overly tired because the quality and duration of your sleep aren’t adequate, it will be harder to get motivated to work out.”

“此外，若因睡眠质量差而疲惫不堪，就更难激发锻炼的动力。”

To further the symbiotic relationship between exercise and sleep, consider exercising outdoors rather than at the gym.

为了进一步促进睡眠与锻炼之间的良性循环，不妨考虑在户外而不是健身房锻炼。

“Being outside and having natural light exposure is helpful,” Benjamin said.

“在户外接受自然光照是有益的，”本杰明表示。

That’s because exposure to natural light is imperative to the operation of your body’s circadian rhythm, or internal clock.

因为接触自然光对于身体昼夜节律——也就是生物钟的运行至关重要。

Your circadian rhythm is a 24-hour cycle that regulates a variety of physiological processes in your body.

昼夜节律是一个24小时的周期，调节着体内多种生理过程。

It’s primarily influenced by light and darkness, which cue your body that it’s time to wake up or prepare for bed.

它主要受到光线和黑暗的影响，向身体发出“该醒来”或“该入睡”的信号。

精选词汇

【tout】/taʊt/ v. To publicly praise or promote something. 兜售；吹捧

例句：The media has long touted the benefits of meditation for mental clarity.

媒体长期以来一直吹捧冥想对提升心理清晰度的好处。

【consolidate】/kənˈsɒlɪdeɪt/ v. To strengthen or make more solid. 巩固，强化

例句：Sleep helps the brain consolidate memories formed during the day.

睡眠有助于大脑巩固白天形成的记忆。

【metabolism】/məˈtæbəlɪzəm/ n. The set of life-sustaining chemical reactions in organisms. 新陈代谢

例句：Regular exercise can enhance your metabolism and improve overall health.

规律运动可提高新陈代谢并改善整体健康。

【deficiency】/dɪˈfɪʃənsi/ n. A lack or shortage of something necessary. 缺乏，不足

例句：Sleep deficiency has been linked to weakened cognitive performance.

睡眠不足与认知能力减弱有关。

【raft (of)】/rɑːft/ n. A large number or amount of something. 大量，许多

例句：A raft of studies confirms the connection between exercise and sleep quality.

大量研究证实了锻炼与睡眠质量之间的联系。

【melatonin】/ˌmeləˈtəʊnɪn/ n. A hormone regulating sleep and wake cycles. 褪黑激素

例句：Exposure to blue light at night can suppress melatonin production.

夜间接触蓝光会抑制褪黑激素的生成。

【circadian rhythm】/sɜːˈkeɪdiən ˈrɪðəm/ n. A natural, internal process that regulates the sleep-wake cycle. 昼夜节律

例句：Jet lag disrupts your circadian rhythm and impairs sleep quality.

时差会打乱你的昼夜节律，降低睡眠质量。

【predicated on】/ˈpredɪkeɪtɪd ɒn/ phr. Based or dependent on something. 基于……

例句：His success is predicated on years of rigorous training.

他的成功建立在多年严格训练的基础上。

【combat】/ˈkɒmbæt/ v. To fight against or deal with. 抵抗，对抗

例句：This therapy aims to combat chronic fatigue and improve restfulness.

这种疗法旨在对抗慢性疲劳并改善休息质量。

【apnea】/ˈæpniə/ n. A sleep disorder characterized by pauses in breathing. 呼吸暂停

例句：Sleep apnea increases the risk of cardiovascular disease.

睡眠呼吸暂停症会增加心血管疾病的风险。

【restless】/ˈrestləs/ adj. Unable to relax or stay still. 不安的，焦躁的

例句：People with restless legs syndrome often struggle to fall asleep.

患有不宁腿综合征的人常常难以入睡。

【urge】/ɜːdʒ/ n. A strong desire or impulse. 强烈的冲动

例句：The urge to move their legs prevents patients from entering deep sleep.

这种强烈想动腿的冲动让患者难以进入深度睡眠。

【exacerbate】/ɪɡˈzæsəbeɪt/ v. To make something worse. 加剧，恶化

例句：Stressful environments can exacerbate sleep disorders.

紧张的环境可能会加剧睡眠障碍。

【efficiently】/ɪˈfɪʃəntli/ adv. In a way that achieves maximum productivity with minimum wasted effort. 高效地

例句：Sleeping efficiently means spending more time truly asleep, not just in bed.

高效睡眠意味着更多时间处于真正的睡眠状态，而不仅是躺在床上。

【vigorous】/ˈvɪɡərəs/ adj. Strong, healthy, and full of energy. 剧烈的；充满活力的

例句：Avoid vigorous exercise close to bedtime to ensure quality sleep.

避免临睡前进行剧烈运动，以保证睡眠质量。

【deprivation】/ˌdeprɪˈveɪʃən/ n. The state of lacking something essential. 剥夺，缺乏

例句：Chronic sleep deprivation impairs memory and decision-making.

长期睡眠剥夺会损害记忆力和决策能力。

【stamina】/ˈstæmɪnə/ n. The ability to sustain prolonged effort or activity. 耐力，持久力

例句：Poor sleep can significantly lower your stamina during workouts.

睡眠不足会显著降低运动时的耐力。

【symbiotic】/ˌsɪmbaɪˈɒtɪk/ adj. Mutually beneficial; working together. 共生的，互惠的

例句：Exercise and sleep have a symbiotic relationship — each enhances the other.

锻炼与睡眠是共生关系——相互促进。

【duration】/djʊˈreɪʃən/ n. The length of time something lasts. 持续时间

例句：Quality and duration of sleep both affect daily functioning.

睡眠的质量和时长都会影响日常表现。

【regulate】/ˈreɡjʊleɪt/ v. To control or maintain the rate or speed of something. 调节，控制

例句：Melatonin helps regulate the sleep-wake cycle.

褪黑激素帮助调节睡眠-觉醒周期。

【deeper sleep】/ˈdiːpə sliːp/ n. The restorative phase of sleep. 深度睡眠

例句：Regular exercise is linked with increased time spent in deeper sleep.

规律锻炼有助于延长深度睡眠时间。

【chronic】/ˈkrɒnɪk/ adj. Persisting for a long time or constantly recurring. 慢性的，长期的

例句：Chronic insomnia affects millions and leads to diminished life quality.

慢性失眠影响数百万人，降低生活质量。

【motivation】/ˌməʊtɪˈveɪʃən/ n. The reason or desire to do something. 动力

例句：Lack of sleep can sap your motivation to engage in physical activity.

睡眠不足会削弱你进行运动的动力。

【internal clock】/ɪnˈtɜːnəl klɒk/ n. The body’s natural timing mechanism. 生物钟

例句：Jet lag throws off your internal clock and impairs alertness.

时差会扰乱生物钟，影响清醒度。

【cue】/kjuː/ n. A signal or prompt for action. 信号，提示

例句：Darkness serves as a cue for the body to begin melatonin production.

黑暗是身体开始分泌褪黑激素的信号。

【relaxing】/rɪˈlæksɪŋ/ adj. Helping one to rest or feel calm. 放松的

例句：A relaxing yoga session before bed can promote restful sleep.

睡前一段放松的瑜伽练习有助于安稳入睡。

【boost】/buːst/ v. To improve or increase something. 提升，增强

例句：Exercise boosts the production of sleep-inducing hormones.

锻炼会增加促睡激素的生成。

【productivity】/ˌprɒdʌkˈtɪvɪti/ n. The rate at which work is completed. 生产力，效率

例句：Insufficient sleep can result in reduced productivity at work.

睡眠不足会导致工作效率降低。

【exposure】/ɪkˈspəʊʒər/ n. The condition of being subjected to something (e.g., light). 暴露

例句：Morning exposure to sunlight can reset your circadian rhythm.

早晨暴露在阳光下可以重置你的生物节律。

【adequate】/ˈædɪkwət/ adj. Sufficient for a specific requirement. 足够的，适当的

例句：Adequate sleep is essential for immune system function.

充足的睡眠对于免疫系统的运作至关重要

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