Sleep and exercise have a two-way relationship. Regular training tends to help people sleep better, and a good night's sleep makes your next session feel a lot easier. When one slips, the other often follows. A few late nights can turn a usually enjoyable class into a slog, and skipping training for a few weeks can leave you restless at bedtime.
At MPower, classes run from 6:00 AM through to the evening, so members train at very different times of day. This article looks at how to make your training time work with your sleep, whichever end of the day suits you.
How much sleep do you need?
According to the Sleep Health Foundation, most adults need between 7 and 9 hours of sleep a night. Individual needs vary, so some people feel fine at the lower end while others need the full 9.
A simple check is how you feel during the day. If you regularly rely on caffeine to function or feel drowsy every afternoon, you may not be getting enough.
Sleep matters for training because it's when much of your recovery happens. Short sleep can make sessions feel harder than they should, and it can make it tougher to concentrate on technique.
Does exercise help sleep?
The Sleep Health Foundation says that, as a rule, exercise is good for sleep, though not just before going to bed. It suggests the best times are in the morning and before the evening meal, and adds that any exercise is better than none.
That fits nicely with the MPower timetable. Early classes start at 6:00 AM, and evening classes run at 5:00 PM and 6:00 PM, which for many people is before dinner. Both windows line up with that advice.
If you train at 6:00 AM
Early sessions suit people who like to get training done before work or family takes over. The biggest risk is cutting your sleep short to make it happen. Getting up at 5:15 AM after going to bed at midnight will catch up with you within a week or two.
Some ideas for making early training sustainable:
- Work backwards from your alarm. If you need to be up at 5:15 AM and want 7 to 8 hours of sleep, you'll need to be asleep by about 9:30 PM. That means starting to wind down earlier than that.
- Shift your bedtime gradually. If you're used to a late night, bring it forward by 15 to 20 minutes every few days instead of all at once.
- Get everything ready the night before. Lay out your gear and pack your gloves and water bottle. Less to think about in the morning means you can sleep a bit longer.
- Keep your wake-up time steady. Going to bed and getting up at roughly the same times each day, including weekends, can make early starts feel more natural.
Longer daylight in late spring and summer makes early classes a little easier. It's much more pleasant to drive up Keira Street when the sun is already coming up.
If you train in the evening
Evening classes are a good option if your mornings are busy or you need to burn off the day before heading home. Some people sleep brilliantly after an evening session. Others find they feel wired for a while afterwards. Pay attention to which group you're in.
If you tend to feel buzzed after an evening class, try these:
- Give yourself time to wind down. Leave a gap between finishing class and going to bed, and use it for calmer things such as a warm shower and dinner.
- Cool down properly. Take the cool-down at the end of class seriously. A few minutes of slow breathing on the drive home or after you walk in the door can help too.
- Eat a sensible dinner. Going to bed very hungry can keep you awake. So can a very large, heavy meal late at night.
- Dim things down. Lower the lights at home and put your phone away for a while before bed.
Watch the caffeine
Many people enjoy a coffee or a pre-workout drink before training, especially early in the morning. That's generally fine for a 6:00 AM class. Evening caffeine is a different story.
The Sleep Health Foundation advises avoiding caffeine close to bedtime, and notes that if you're sensitive to it you may need to avoid caffeine after lunch. Its effects can last for hours. If you're having a coffee or energy drink before a 5:00 PM class, it may be affecting your sleep more than you realise.
When sleep should win
Training can help you sleep, but there are times when sleep should come first. If you've had a run of very poor nights or you're feeling unwell, an extra hour in bed might do you more good than a hard 6:00 AM session.
That doesn't have to mean skipping the day entirely. You might switch to an evening class or choose a session where you can work at a steadier pace. Our trainers offer modifications depending on the day you're having, so let them know if you're short on sleep.
Sleep after a hard session
Some people find they sleep especially deeply after a tough class. Others notice their legs or shoulders are sore enough to disturb them in the first couple of weeks of training. That muscle soreness is normal when your body is adjusting to new exercise, and it usually settles as you get used to the work.
If you're regularly too sore to sleep, talk to your coach about scaling back the intensity for a while. Sharp pain or soreness that doesn't settle is worth getting checked by your GP or physio.
When to see your GP about sleep
Everyone has the occasional bad night. It's time to see your GP if:
- you have trouble falling or staying asleep most nights for several weeks
- you feel exhausted during the day even after what should be enough sleep
- a partner notices you snore loudly or seem to stop breathing during sleep
- worry or low mood is keeping you awake
Exercise can be one helpful part of better sleep, but ongoing sleep problems deserve proper medical advice. If low mood is part of the picture and you need to talk to someone urgently, Lifeline is available on 13 11 14.
Find a class time that suits your sleep
The best time to train is the one you can keep up without cutting into your rest. Try a couple of different times and see how your sleep responds.
If you're new to MPower, our 2 weeks free offer is a good chance to experiment. A limited number of new members get 2 weeks of unlimited Box Build & Burn classes free, plus free boxing gloves to keep and a free Myzone heart rate monitor, with a $0 joining fee. Try an early class and an evening one, then stick with whichever helps you sleep best. Claim your 2 weeks free to get started.
