How Exercise Enhances Sleep Quality
The Science of Exercise and Sleep
Increases Slow-Wave Sleep
Physical activity promotes deep sleep, which is crucial for physical recovery and memory consolidation.
Reduces Stress and Anxiety
Exercise lowers cortisol levels, helping you fall asleep faster.
Best Types of Exercise for Better Sleep
Aerobic Exercise
Activities like running, swimming, or cycling improve sleep duration and quality.
Strength Training
Resistance exercises enhance sleep efficiency, particularly in middle-aged adults.
Yoga and Stretching
Gentle yoga before bed can relax the nervous system and improve sleep onset.
Timing Your Workouts
Avoid intense exercise within 3 hours of bedtime to prevent overstimulation.
Common Exercise Mistakes That Hurt Sleep
Overtraining and Sleep Disruption
Excessive Exercise Can Cause Insomnia
Overtraining raises stress hormones, leading to restless nights.
Late-Night Workouts
Elevated Core Body Temperature Delays Sleep
Intense exercise too close to bedtime can keep you awake.
Ignoring Post-Workout Recovery
Proper cool-downs and hydration aid relaxation.
Skipping Rest Days
Recovery is essential for muscle repair and quality sleep.