How Exercise Can Improve Your Sleep

If you’re feeling tired and stressed, the last thing you might feel like doing is a workout. But, along with many other mental health benefits, exercise can be the solution to your sleep issues.

The Science

Physical movement helps us produce the chemical adenosine, which promotes sleepiness. It also enables melatonin to work more effectively. The build-up in the levels of adenosine is the catalyst to stop adrenaline and other stimulating hormones being produced, which in turn initiates the biochemical changes necessary for sleep.

Research has shown that people who get enough physical activity during the day sleep much better at night than those who don’t. It's not like I'm saying you have to take part in a Crossfit session or run 10km every day. Simply walking for 30-45 minutes a few times a week will do the trick. Or, if you prefer lifting weights, do that!

Exercise Timing

It's important to take note of the timing of your workout. 

While studies have found that high-intensity activity an hour before bed impacts the ability to sleep, there might be another reason why your evening exercise habit is causing sleep disruption.

Naturally, your blood pressure should lower by up to 20% at night time. However, immediately after a workout your blood pressure can rise, which can make it hard to wind down. Exercising early in the day, on the other hand, helps to lower the levels of the stress hormones – adrenaline, noradrenaline, and cortisol – which then has lowering affect on blood pressure.

So I suggest that anything after 7pm should be light exercise such as walking, rather than high-intensity workouts. 

What If I Don't Work Out?

The human race thrives on movement. 

Being sedentary and being stuck in an office chair all day isn't something we are supposed to do. Movement is something our bodies crave. There have been studies that have shown that a small amount of exercise can reverse the ageing process and stave off degenerative diseases such as Alzheimer's, and it is also helpful in curing cancers. 

As a species, we should always take part in some type of exercise. Walking is completely free, and anyone can fit that into your daily life and routine. I suggest starting slowly and building up to a comfortable level before increasing the intensity too much.

Does This Sound Like You?

"I already do these things, but I still can't sleep!"

Then, I believe that there might be some other underlying issues that are causing you sleep issues.

I can help you. Drop me a message or simply book a free call to talk everything through and start getting better sleep TODAY!

Claudine x