The Role of Exercise in Improving Sleep Quality
How Exercise Affects Sleep
Regular physical activity has been shown to improve both the quality and duration of sleep. Exercise helps regulate your circadian rhythm by increasing body temperature during the day and promoting a natural cooldown at night, signaling to your body that it’s time to rest.
Additionally, exercise reduces stress and anxiety levels by releasing endorphins, which can help you relax and fall asleep faster. It also decreases the likelihood of waking up during the night by promoting deeper stages of restorative sleep.
Best Types of Exercise for Better Sleep
- Aerobic Exercise: Activities like walking, jogging, or cycling are particularly effective at improving sleep quality.
- Strength Training: Resistance exercises can help reduce stress hormones and improve overall physical health, contributing to better rest.
- Yoga and Stretching: These activities promote relaxation and reduce muscle tension, making them ideal for winding down before bed.
Timing Your Workouts
The timing of your workout can influence its impact on your sleep. Morning or early afternoon exercise is ideal because it aligns with your body’s natural energy cycles. However, exercising too close to bedtime—especially high-intensity workouts—may interfere with falling asleep by increasing your heart rate and adrenaline levels.
If evenings are your only option for exercise, opt for calming activities like yoga or light stretching to avoid overstimulation before bed.