A little more activity can lead to longer periods of restorative sleep.
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Getting good sleep is critical. One study found that people who sleep for five to six hours are 19 percent less productive than people who regularly sleep for seven to eight hours per night. People who sleep for fewer than five hours are nearly 30 percent less productive; while they’re up longer, they actually get less done.
That’s because other research shows that only getting six hours of sleep makes any task that requires focus, deep thinking, or problem-solving a lot harder. In fact, where attention and reaction time are concerned, only sleeping six hours is like drinking a couple of beers, and only sleeping four hours is like drinking five beers. Other research shows that sleep deprivation makes completing any activity that requires multiple steps much more difficult.
If that’s not enough, another study shows that lack of sleep causes increased activity in your brain’s reward centers specific to food. Eating a poor diet causes a lack of sleep, which unfortunately leads to eating an even poorer diet. (How’s that for a vicious cycle?)
So, yeah: Most people know they need more sleep.
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But what you might not know is that you can also benefit from better sleep. A University of Texas study found that people who exercise more frequently experience more deep, restorative sleep — the type of sleep essential for brain recovery, memory, and emotional wellbeing.
How much exercise? Oddly enough, 10 minutes of moderate to vigorous exercise per day is associated with measurable benefits; even activities like walking and standing breaks are linked to better sleep and mood.
As the researchers write: