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3 results for "sleep"

Unlocking the Science of Sleep: How Much Do We Truly Need?

Most adults have heard “get eight hours,” but the clinicians in this discussion push a more evidence-based range: about seven to nine hours for most adults, with consistent short sleep being the clearest red flag. They highlight that regularly getting under six hours is linked with higher risks of metabolic and cardiovascular problems, while routinely sleeping more than nine hours can also correlate with health issues and sometimes signals something else is going on. The conversation digs into why sleep matters beyond feeling rested, including memory consolidation, toxin clearance in the brain, immune effects, metabolism, and tissue regeneration. They also explain sleep stages in roughly 90-minute cycles, why waking during deep sleep can cause sleep inertia, and why “sleeping in” to repay weekday sleep debt often falls short. Practical sleep hygiene steps, like avoiding caffeine 8–12 hours before bed and keeping the room cool and dark, round out their approach.

Dec 10, 202515 min readRead article

Metabolic Health

Avoid Late HIIT: The 4-Hour Sleep Recovery Rule

Most people assume a hard workout helps them “crash” at night. This perspective challenges that idea: high-intensity training within 4 hours of bedtime may delay sleep onset, shorten sleep, lower sleep quality, raise resting heart rate, and reduce HRV, all of which can undermine recovery. The practical takeaway is not to avoid movement at night, but to reserve evenings for lower-intensity options like a light walk, stretching, breath work, or meditation. If your schedule allows, shifting intense sessions earlier, even to the morning, may support better sleep and next-day readiness.

Dec 22, 20251 min readRead article

Sleep Health

Exercising After Poor Sleep: Insights and Precautions

If you slept poorly for one night, exercising can still make sense, as long as you treat it like a “safe, scaled” session. The key idea is that movement may help offset some brain-related downsides of short-term sleep loss, but it should not become your go-to strategy for chronic sleep deprivation. Keep intensity moderate, simplify coordination-heavy moves, and watch for injury and illness risk. If poor sleep is frequent, the priority shifts back to fixing sleep and adjusting training volume rather than trying to out-train fatigue.

Dec 12, 20252 min readRead article