How Physical Activity Improves Sleep Quality
Why Exercise Helps You Sleep Better
Reduces Stress and Anxiety
Physical activity lowers cortisol levels, helping you relax and fall asleep faster.
Regulates Circadian Rhythm
Morning or afternoon workouts help align your internal clock with natural sleep cycles.
Best Types of Exercise for Sleep
Aerobic Exercises for Deep Sleep
Running, swimming, and cycling increase slow-wave sleep, the most restorative phase.
Yoga and Stretching for Relaxation
Gentle yoga reduces muscle tension and calms the nervous system before bed.
Strength Training and Sleep
Weightlifting improves sleep efficiency but should be done earlier in the day.
Evening Walks for Better Sleep
A light walk after dinner aids digestion and promotes relaxation.
Timing and Tips for Exercising Without Disrupting Sleep
When to Exercise for Optimal Sleep
Morning Workouts Boost Alertness
Early exercise helps regulate your circadian rhythm and energy levels.
Avoid Intense Workouts Before Bed
High-Intensity Exercise Can Be Stimulating
Vigorous workouts raise heart rate and body temperature, making it harder to sleep.
Cool Down Properly
Post-workout stretching or meditation helps transition your body to rest mode.
Stay Hydrated Without Nighttime Disruptions
Drink water throughout the day but reduce intake close to bedtime.