The Exercise-Sleep Connection: Move Better, Rest Deeper
How Movement Affects Sleep Architecture
Exercise Impacts on Sleep Stages
REM Sleep Enhancement
Aerobic exercise increases REM duration by 12-15% according to multiple polysomnography studies.
Strength Training Differences
Resistance workouts particularly boost slow-wave deep sleep for physical recovery.
Timing Your Workouts
Morning vs Evening Exercise
Morning workouts help regulate circadian rhythms while evening exercise should finish 3+ hours before bed.
High-Intensity Exceptions
HIIT sessions within 1 hour of bedtime may raise core temperature too much for sleep onset.
Optimizing Your Routine
Best Sleep-Promoting Exercises
Yoga for Sleep Quality
Restorative yoga poses like legs-up-the-wall increase parasympathetic activity by 27%.
Low-Impact Cardio Sweet Spot
30-45 minutes of cycling/swimming at 60-70% max heart rate shows greatest sleep benefits.
Recovery Techniques
Post-Workout Nutrition
Tart cherry juice contains natural melatonin and reduces exercise-induced inflammation.
Foam Rolling Benefits
Myofascial release before bed decreases muscle tension and improves sleep continuity.