6主要的睡眠可能会伤害您的锻炼

缺乏睡眠可能会减慢反应时间，阻碍您的表现，增加受伤的风险，并导致您缩短锻炼 - 但这并不一定意味着您应该在经过一夜的折腾和转弯后跳过健身房。

失眠与从心脏病和抑郁到抑郁到的健康问题有关体重增加。一系列研究表明，缺乏睡眠也可能导致这六个令人惊讶的影响：您的锻炼：

太少的休息可能会使在小组健身课程中进行更困难或增加跑步机上绊倒的几率。体育科学杂志成立不眠之灾损害了协调，这可能会导致您失去比赛或受伤。

“You make three times as many mental errors when you sleep poorly,” says Dr. W. Christopher Winter, president of Charlottesville Neurology and Sleep Medicine and author of “The Sleep Solution.”

A lack of sleep can slow you down.

睡眠专家Michael J. Breus博士说：“随着睡眠损失超过两个小时，您的反应时间减慢了1/3。”thesleepdoctor.com。

一个小学习展示了学生运动员中错过一晚睡眠的反应时间增加了37毫秒，直到您太慢而无法阻止跆拳道级打击之前，这似乎并不多。

较慢的反应时间和缺乏协调的结合也有助于增加受伤的风险。

“When you get more sleep, you decrease your risk of injuries and, if you are injured, you bounce back much quicker [when you are not sleep deprived],” Winter says.

Athletes who slept less than eight hours per night were more apt to experience musculoskeletal injuries, according to 2019研究in the Orthopaedic Journal of Sports Medicine while logging at least eight hours between the sheets降低受伤的风险高达60％。

疲劳可能会消除您实现新公关的能力。在研究耐力骑自行车的人发表在《体育与运动》杂志上，在睡眠限制后的表现下降了3％（将比赛时间从58.8分钟增加到60.4分钟）。相比之下，将他们的睡眠时间延长了60-90分钟，与表现的提高3％有关，将比赛时间削减到56.8分钟。

您的免疫系统取决于适当的高质量睡眠的数量来正常运作；在梦境中花费太少的时间，它会妨碍您康复的能力。研究显示(如水泡)皮肤伤口愈合了e day faster among those who got adequate sleep compared to those who were sleep-deprived. Whether you have a blister or a nasty cold, sleep could help you return to your workout routine sooner.

Even if you manage to make it to the gym after a night of tossing and turning, you might call it quits sooner than usual. In one学习，常规锻炼者更容易在睡眠不佳之后短暂切割运动。那些睡着的人在健身房中最短的时间登录。原因？缺乏睡眠会增加“感知的努力”锻炼的感觉就越大，您越有可能提早练习。

温特说：“当您没有充分的比赛时，您应对疼痛并推动锻炼的艰难部分的能力会减少。”

午睡可以帮助。研究人员成立a 45-minute afternoon nap improved performance and reduced rates of perceived exertion. In other words, a nap made workouts feel less difficult — and even shorter naps had an impact.

After a restless night of sleep you might want to opt for a shorter workout — 20-minutes on the treadmill instead of a 90-minute circuit — instead of skipping the gym altogether. A briefsweat session could actually help you sleep better。

布鲁斯说：“您不必成为一个完美的卧铺，但是如果您觉得自己的质量不到六个小时，请再获得更多。”