Want to sleep better? Start exercising!
Getting a good night's sleep is essential for our overall health and well-being.
However, many people struggle to fall asleep or stay asleep throughout the night. Sound familiar?
There is one effective way to improve the quality and quantity of your sleep, however, and that is through regular exercise. In this post, we'll explore the link between exercise and sleep and provide some tips for incorporating consistent exercise into your daily and weekly routine.
The Link Between Exercise and Sleep
Numerous studies have shown that regular exercise can improve sleep quality and duration. Exercise can help you fall asleep faster and stay asleep longer, leading to more restful and rejuvenating sleep. Exercise has also been shown to improve overall mood and decrease stress and anxiety, which can also contribute to better sleep.
One study published in the Journal of Sleep Research found that people who engaged in moderate-intensity exercise for at least 150 minutes per week experienced significantly better sleep quality than those who did not exercise. Another study published in the Journal of Clinical Sleep Medicine found that people who participated in regular aerobic exercise experienced less daytime sleepiness and better sleep efficiency.
Exercise can also help regulate the body's natural sleep-wake cycle, known as the circadian rhythm. The body produces melatonin, a hormone that regulates sleep, in response to changes in light and dark. Regular exercise can help synchronize the circadian rhythm and improve melatonin production, leading to a better night’s sleep.
Tips for Exercising for Sleep
If you're looking to improve your sleep through exercise, there are a few tips to keep in mind:
Be mindful of your timing: When you choose to exercise is an important as what kind of exercise you do, as it can have a significant impact on your sleep. Taking part in physical activity too close to bedtime may leave you feeling more awake and energized and make it more difficult to fall asleep. Aim to finish a vigorous workout at least 2-3 hours before bedtime. More gentle exercise, such as yoga, is OK closer to your bedtime as part of your sleep routine.
Choose the right exercise: While any type of exercise can be beneficial for sleep, some types may be more effective than others. Aerobic exercise, such as running or cycling, has been shown to be particularly effective in improving sleep quality. Resistance training, such as weight lifting, can also be helpful. You also need sleep to help repair and grow your muscles, so having a winning cycle in place will be beneficial in all aspects.
Start slowly: If you're new to exercise or haven't worked out in a while, it's important to start slowly and gradually increase the intensity over time. Overexerting yourself can lead to fatigue and make it harder to fall asleep at night and harder to stay consistent in your new routine.
Be consistent: Consistency is key when it comes to reaping the sleep benefits of exercise. 30 mins per day, at least 3 times a week, is a good start.
If you're struggling with sleep, incorporating regular exercise into your routine may be just what you need to get a better night's rest. Exercise can improve sleep quality, duration, and overall mood. When it comes to exercising for sleep, it's important to choose the right type of exercise, time it properly, and be consistent in your routine. By following these tips, you can reap the benefits of exercise and enjoy more restful and rejuvenating sleep.
If you're looking for more support when it comes to your sleep, please take a look at the adult sleep consultancy services that I offer. You can book a completely free, no-obligation, consultation with me where we can discuss your struggles and requirements.
Sweet Dreams,
Claudine x
