Intensive exercise leads to sleep disturbances, according to scientists from Loughborough University. Working out vigorously could cause a progressive decline in sleep quality, mood and capacity for exercise.

Scientists studied the effects of two nine-day periods of heavy training on 13 cyclists. The cyclists’ mood, sleep pattern and performance were observed before, during and after the workout. The team also gave the athletes foods high in carbohydrates throughout the study, speculating that these would be effective to counter the effects of sleep deprivation.

In a news release, the results showed that a progressive decline in sleep quality occurs even after only nine days of intense training. The cyclists spent more time in bed, suggesting exhaustion, but did not actually get more sleep.

The scientists found out that cyclists woke throughout the night more frequently during the intense training period. The cyclists also reported experiencing more tension, anger, fatigue, depression and increased symptoms of stress.

The researchers say that the study is a reminder of the importance of sleep to an athlete’s recovery and performance. The cycle of successful training must involve overload to a state of acute fatigue followed by a period of rest. However, the researchers believe that a diet high in carbohydrates can reduce some effects of hard training.

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