How Physical Activity Enhances Sleep Quality
The Science Behind Exercise and Sleep
How Exercise Regulates Sleep Hormones
Physical activity increases adenosine levels, promoting sleepiness, and helps regulate cortisol for balanced energy.
The Role of Body Temperature in Sleep Onset
Exercise raises core temperature, and the subsequent drop signals the body to prepare for sleep.
Best Types of Exercise for Improved Sleep
Aerobic Exercise for Deeper Sleep
Activities like running, swimming, and cycling increase slow-wave sleep, the most restorative phase.
Yoga and Stretching for Relaxation
Gentle yoga reduces stress and prepares the body for rest by activating the parasympathetic nervous system.
Strength Training and Sleep Quality
Resistance training helps regulate circadian rhythms and improves overall sleep duration.
Timing Your Workouts for Optimal Sleep
Morning or afternoon exercise is ideal; late-night workouts may disrupt sleep for some individuals.
Common Mistakes That Disrupt Sleep
How Overtraining Can Harm Your Rest
Signs You’re Exercising Too Close to Bedtime
Elevated heart rate and adrenaline can delay sleep onset if workouts occur too late.
Balancing Intensity for Better Recovery
High-intensity workouts should be scheduled earlier, while calming exercises can be done in the evening.
Listening to Your Body’s Signals
Adjust workout intensity based on energy levels to avoid sleep disruptions.
Hydration and Sleep: Finding the Balance
Drink enough water during the day, but reduce intake before bed to minimize nighttime awakenings.