Moving to Rest: The Exercise-Sleep Connection

Why Exercise Helps Sleep

Stress Reduction

Physical activity lowers cortisol, the stress hormone, while boosting endorphins. Research shows regular exercisers fall asleep faster and enjoy deeper rest.

Circadian Boost

Morning or afternoon workouts reinforce your body’s natural sleep-wake cycle, according to the Sleep Research Society, making bedtime feel instinctive.

Best Practices for Exercise and Rest

Timing Matters

Avoid Late Workouts

Exercising too close to bed can raise adrenaline and heart rate, delaying sleep. Aim to finish vigorous sessions 3-4 hours before bedtime.

Opt for Morning

A brisk walk or jog in daylight syncs your internal clock for better rest.

Try Midday

Afternoon exercise offers a sweet spot for energy and sleep benefits.

Choose the Right Type

Go Moderate

Activities like yoga or swimming improve sleep without overstimulating. Studies suggest 150 minutes of moderate exercise weekly enhances rest quality.

Ease with Stretching

Gentle stretches before bed relax muscles and signal downtime.

Mix It Up

Combine cardio and strength for balanced sleep gains.

Listen to Your Body

Adjust intensity if you feel wired instead of tired post-workout.