How Physical Activity Improves Sleep Architecture
Exercise’s Impact on Sleep Stages
Increases Deep Sleep
Regular physical activity enhances slow-wave sleep, the most restorative phase.
Reduces REM Latency
Active individuals often enter REM sleep faster, benefiting memory consolidation.
Timing Your Workouts for Optimal Sleep
Morning Exercise Benefits
Early workouts help regulate circadian rhythms by exposing you to morning light.
Evening Workout Considerations
High-intensity exercise close to bedtime may be stimulating for some people.
Tailoring Your Exercise Routine for Better Sleep
Ideal Exercises for Sleep Improvement
Aerobic Activities
Walking, swimming, or cycling for 30 minutes daily can significantly improve sleep quality.
Yoga and Stretching
Gentle evening yoga can promote relaxation and prepare the body for sleep.
Exercise Mistakes That May Disrupt Sleep
Over-Training Syndrome
Excessive exercise without recovery can lead to insomnia and restless sleep.
Late-Night High-Intensity Workouts
For some individuals, these may elevate core body temperature too close to bedtime.