Exercise is widely known for its benefits to overall health, but what about its impact on sleep? More and more studies are revealing that physical activity can play a significant role in improving sleep quality, duration, and overall restfulness.
In this guide, we’ll explore the connection between exercise and sleep, provide insights into how different forms of exercise impact sleep patterns, and offer tips on how to use exercise to improve your nightly rest.
1. The Positive Effects of Exercise on Sleep Quality
How Exercise Promotes Better Sleep
Exercise helps regulate your sleep-wake cycle, also known as your circadian rhythm. When you engage in physical activity, your body temperature rises, and as it cools down afterward, it signals to your brain that it’s time to relax and wind down. This cooling effect can make it easier to fall asleep, especially if you’ve been active during the day. Dr. James Smith, a sleep expert, explains, “Exercise helps increase the production of endorphins, which are natural mood elevators. These endorphins promote feelings of relaxation, which can lead to a deeper and more restorative sleep at night.”
Improving Sleep Duration and Deep Sleep
Regular physical activity is associated with longer sleep duration and more time spent in deep sleep, the restorative stage of sleep. In fact, research from the National Sleep Foundation shows that moderate exercise can help people fall asleep faster, stay asleep longer, and experience fewer disturbances throughout the night. One study conducted by the Sleep Research Society found that participants who engaged in moderate-intensity exercise, like brisk walking or cycling, reported a 65% improvement in overall sleep quality. The more exercise you do, the more likely you are to experience deeper, more restorative sleep cycles.
2. The Impact of Exercise Timing on Sleep
Morning Exercise and Its Benefits
The timing of your workout can significantly affect how well you sleep. Exercise earlier in the day, particularly in the morning or afternoon, has been shown to enhance sleep quality. Morning exercise can help you feel more alert and energized during the day, and it doesn’t interfere with the natural wind-down process that occurs in the evening. Dr. Sarah Thompson, a fitness expert, explains, “Exercising in the morning helps to regulate the body’s internal clock, making it easier to fall asleep at night. It also helps reduce the buildup of cortisol (a stress hormone) throughout the day, which can improve the overall quality of sleep.”
Evening Exercise: Pros and Cons
While exercise can help you sleep, working out too close to bedtime may have the opposite effect. Intense exercise late in the evening can increase adrenaline levels and elevate your heart rate, making it harder to relax and fall asleep. High-intensity workouts, like running or weightlifting, can temporarily raise body temperature and make it more difficult to sleep deeply. Dr. Mary Roberts, a sleep psychologist, suggests, “While light activities like yoga or stretching may not interfere with sleep, high-intensity exercise late at night can leave your body in an overstimulated state, making it harder to wind down for rest.” However, the effects of evening exercise can vary from person to person. Some people may find that a late workout doesn’t impact their ability to fall asleep, but for many, it's recommended to avoid vigorous exercise at least 2-3 hours before bed.
Regular physical activity can improve sleep quality, increase deep sleep, and help regulate your circadian rhythm. To get the best results, aim for moderate exercise during the day, ideally in the morning or afternoon. High-intensity workouts should be avoided close to bedtime, as they can interfere with your ability to wind down.
When is the best time to exercise?
Video: BBC Global
