The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
there are data showing that if you're sleep deprived and you exercise especially if you exercise early in the day and it doesn't disrupt your sleep schedule so it's not making you go to sleep even later the next night that it actually can cause some adjustments in the function of your immune system and in the way that you regulate your blood sugar that offset some of the negative effects of sleep deprivation
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if I haven't slept that well then you know normally I'm like H maybe today's the day I don't exercise but now having heard that information I make it a point to still exercise um sometimes with a little bit less intensity yeah um because I don't want to be completely exhausted in the afternoon
if you're slightly sleep deprived meaning one night's poor sleep so most people need somewhere between six and nine hours of sleep varies by person varies by age varies by time of year and so on all discussed in that series with Matt Walker most people need six to9 hours but let's say you normally get eight or you normally get seven but you're down two hours on sleep for whatever reason should you exercise the next morning the short answer is yes provided it was just one night of poor sleep it turns out that exercising after a poor night's sleep can help offset some of the negative effects of sleep deprivation on what on brain performance and health
The direct point being, if you're slightly sleep deprived, sure, go ahead and exercise. That will actually help you offset some of the negative effects of that sleep deprivation, but you want to be careful how you exercise so you don't get sick and you don't get injured.
exercising after a poor night's sleep can help offset some of the negative effects of sleep deprivation on what? On brain performance and health.
But I've heard you cover that exercising can actually offset some of that inflammation. This answers a a an important and common question, which is if I have to pick between sleep and exercise, what do I do? Um, and it sounds like if it's one night poor sleep, exercise, but you don't want to make it a habit.
The bottom line is even when you are worn out and tired from lack of sleep - exercise can be a saving grace.
similarly a small study demonstrated exercise improves some of the acute insulin resistance caused by poor sleep suggesting that while exercise isn't a replacement for poor sleep it can help counteract some of the effects of lost sleep
10 minutes of bright outdoor light within the first hour of waking anchors the circadian phase and improves sleep onset that night.
Morning sunlight exposure shifts the cortisol awakening response forward, improving daytime alertness.
Long-term morning sunlight reduces age-related macular degeneration risk.
Sleep regularity predicts all-cause mortality more strongly than sleep duration.
Tracking deep sleep on a wearable accurately reflects EEG-measured slow-wave sleep.
Caffeine has a half-life long enough that consumption after 2pm measurably degrades deep sleep in slow metabolizers.