Written by Dana Wisniewski, MS, Health Promotion Manager
Struggling to get a good night’s rest? Regular exercise might be the solution you need. Physical activity has long been associated with better sleep, offering benefits that extend beyond just physical fitness. Here's how exercise can enhance your sleep quality:
1. Promotes Deeper Sleep
Exercise can increase the amount of deep sleep—also known as slow-wave sleep—that you get each night. This restorative stage is crucial for physical recovery and maintaining overall health, as it allows your body and brain to repair and rejuvenate.
2. Reduces Stress and Anxiety
Stress and anxiety are common culprits behind sleepless nights. Exercise helps reduce levels of cortisol, the stress hormone, while boosting the production of endorphins, which elevate mood. This combination can create a sense of calm, making it easier to drift off.
3. Regulates Your Body Clock
Physical activity can help regulate your circadian rhythm, the internal clock that tells your body when to sleep and wake. Outdoor exercise, in particular, exposes you to natural light, which reinforces these rhythms and promotes better sleep patterns.
4. Helps with Insomnia
Studies have shown that consistent exercise can alleviate symptoms of insomnia. Activities like aerobic exercise, yoga, and tai chi are particularly effective in improving sleep duration and quality.
5. Burns Energy, Leading to Better Rest
Physical activity increases energy expenditure, which can help your body feel more ready for rest at the end of the day. However, intense exercise right before bed might have the opposite effect, so aim to finish workouts at least a few hours before bedtime.
Best Exercises for Better Sleep
Aerobic Exercises: Activities like jogging, swimming, or cycling can significantly improve sleep quality over time.
Strength Training: Resistance exercises can also aid in stress reduction and better sleep.
Yoga and Stretching: These practices are particularly helpful for relaxing your body and calming your mind before bed.
Tips for Combining Exercise and Sleep
Consistency is Key: Regular exercise, even moderate activity like walking, can make a noticeable difference in your sleep quality.
Timing Matters: Morning or early afternoon workouts are ideal for improving sleep without interfering with your ability to fall asleep at night.
Listen to Your Body: If a late workout energizes you instead of relaxing you, try shifting your routine to earlier in the day.
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Since 2001, Minnesota-based AdvantageHealth has been delivering award-winning employee wellbeing programs and fitness center design & management throughout the U.S.