By Khadijah Aliyu Gana
In the fast-paced, demanding world we live in, the term “self-care” has become a popular buzzword. We see it in the form of spa days, luxurious vacations, and treating ourselves to a special meal. While these activities are certainly enjoyable and can provide a temporary respite, true, foundational self-care is far simpler and more powerful. It’s built on two pillars that are often overlooked but are essential for our well-being: sufficient sleep and regular exercise.
Think of your body and mind as a sophisticated machine. Just like any machine, it needs proper maintenance to function at its best. Sleep and exercise are the two most critical components of this maintenance schedule, and they are inextricably linked in a powerful, synergistic relationship.
“According to the American Psychological Association, Sleep is a necessary human function, it allows our brains to recharge and our bodies to rest. When we do not sleep long or well enough, our bodies do not get the full benefits of sleep, such as muscle repair and memory consolidation. Sleep is so crucial that even slight sleep deprivation or poor sleep can affect memory, judgment and mood. In addition to feelings of listlessness, chronic sleep deprivation can contribute to health problems, from obesity and high blood pressure to safety risks while driving. Research has shown that most Americans would be happier, healthier and safer if they were to sleep an extra 60 to 90 minutes per night”.
The Power of a Good Night’s Sleep
Many of us view sleep as a passive, non-productive state, a luxury we can afford to sacrifice in favour of more work, social time, or entertainment. However, this couldn’t be further from the truth. While you’re in slumber, your body and brain are anything but idle.
During sleep ,your brain works tirelessly to consolidate memories,process information from the day,and prepare for new learning. It’s a nightly detox process where the brain flushes out toxins that accumulate throughout the day,including those linked to neurodegenrative diseases. Skimping on sleep impairs your cognitive function,making it difficult to concentrate,solve problems,and regulate your emotions.
Sleep is also when your body goes into repair mode. It releases growth hormones that help repair muscle tissue, making it crucial for recovery after a workout. A well-rested immune system is a strong one, ready to fight off infections and illnesses. Furthermore, sleep plays a vital role in regulating hormones, including those that control appetite. Chronic sleep deprivation can lead to imbalances that contribute to weight gain and an increased risk of chronic diseases.
The Unrivaled Benefits of Exercise
If sleep is the nightly maintenance, exercise is the daily tune-up. It’s one of the most effective and accessible tools we have for improving both our physical and mental health.
Exercise is not just about building muscle or losing weight; it’s a powerful antidote to stress, anxiety, and depression. When you exercise, your brain releases endorphins(natural painkillers and mood elevators) that leave you feeling happier and more relaxed. It’s a natural way to clear your head, reduce tension, and improve your overall mental outlook.
Dr Sadiq Salihu Kwaifa, a Medical officer, said that, busy people often neglect sleep and exercise, feeling pressed for time and concerned about losing productivity. However, this comes with immediate and well-documented consequences. Short-term sleep deprivation impairs cognitive functions, leading to slower reaction times, reduced attention, poorer decision-making, and mood disturbances. It also presents physical risks like elevated blood pressure and disrupted blood sugar control. Similarly, skipping exercise results in fatigue, reduced energy, and negatively impacts both work performance and mood.
He added that, for optimal health, adults should aim for at least seven hours of sleep per night, with seven to nine hours being ideal. Practical tips for improving sleep quality include maintaining a consistent sleep schedule by waking up at the same time daily, even on weekends. It is also beneficial to optimise your pre-bed routine by dimming the lights, avoiding screens, and engaging in relaxing activities. Going to bed earlier can also boost morning energy.
Dr Kwaifa also highlighted that, when time is limited, an effective, time-efficient exercise routine can make a significant difference. High-Intensity Interval Training (HIIT) can be completed in just 10-15 minutes and still maximise cardiovascular benefits and calorie burn. Similarly, short, regular full-body workouts using compound moves like squats and push-ups can support strength and mood. Even a 15-minute walk is far better than being inactive. A short walk can improve your mood, establish better habits, and contribute to long-term health, helping busy people build momentum over time by starting small.
Sleep and exercise are interconnected in a bidirectional relationship. A lack of sleep impairs muscle recovery, hormone balance, and exercise performance. Conversely, regular physical activity improves sleep quality, helping you fall asleep faster and achieve deeper, more restorative sleep. The timing of exercise also matters; workouts in the late afternoon or evening often align well with the body’s circadian rhythm and promote better sleep.
Better sleep also leads to more physical activity the next day, creating a positive feedback loop.
He also stated that, for someone feeling overwhelmed, the most crucial first step is to commit to a consistent wake-up and bedtime. This anchors your routine, as better sleep enhances energy, makes exercise more attainable, and sets the tone for healthier habits. The final piece of advice is to start small by prioritizing one habit, such as going to bed just 15 minutes earlier or taking a quick 10-minute walk. Small, consistent efforts are more effective in the long run than a single, large effort, and this approach helps health become less overwhelming over time.
Sleep and Exercise in Harmony
The magic truly happens when you combine these two practices. They don’t just benefit you independently; they enhance each other’s effects profoundly.
A regular exercise routine can be your best defense against insomnia. Physical activity helps to regulate your body’s circadian rhythm, the internal clock that controls your sleep-wake cycle. It reduces stress and anxiety, which are common culprits behind sleepless nights. After a good workout, your body is primed for a night of deep, restorative sleep.
On the flip side, getting enough sleep is crucial for optimal physical performance. A well-rested body has more energy, improved endurance, and faster reaction times. It’s more resilient to injury and better equipped to recover from physical exertion. In essence, the better you sleep, the more effective your workouts will be.
“According to the National Health Institute, Physical activity can help you sleep better in a variety of ways. First, it increases the production of melatonin, a hormone that regulates sleep-wake cycles. As a result, physical activity can assist in falling asleep faster and sleeping better. Second, physical activity reduces stress, which is a typical impediment to falling and staying asleep. Third, physical activity improves mood, leading to increased enthusiasm for physical exercise and a positive feedback loop. It was shown that active people had higher levels of positive affect and tranquility during exercise and lower levels of negative affect and tiredness. Finally, physical activity helps to regulate body temperature, which is necessary for falling asleep, as an increase in body temperature during physical activity aids the eventual drop 30-90 minutes post-exercise, facilitating easier sleepiness”.
Maryam Bello,a worker said,honestly, it’s all about prioritizing and being ruthless with my time. I don’t see work, sleep, and exercise as separate things I have to fit in. They’re all interconnected.
I try to view sleep as a non-negotiable part of my work. If I don’t get enough sleep, my work quality tanks. So I schedule sleep just like I’d schedule a meeting. I also get up and move, even if it’s just for 15 minutes. It’s not always a full workout, but I make sure to do something to keep my body going. It helps with stress and gives me more energy for the rest of my day.
Maimuna Zakariyya, a student also said, I’ve learned to stop chasing “balance.” Balance is a myth. Some days are all about work. Other days, I might be able to prioritize a long run or catch up on sleep. The key is to be flexible. It’s a constant dance, not a fixed state. I focus on making small, consistent choices that add up over time, rather than trying to perfectly split my day into thirds. A 10-minute walk is better than nothing, and an early bedtime is just as important as an early start to a project.
True self-care is not a one-off treat; it’s a commitment to your long-term health and happiness. By prioritizing sleep and exercise, you’re not just crossing items off a self-care checklist. You’re investing in your most valuable asset: your well-being. It’s a simple, yet profound, act of self-love that will pay dividends for years to come.
Khadijah Aliyu Gana is a 400-level student of Mass Communication, Bayero University Kano.