How does exercise affect your sleep?

Physical exercise has proven benefits for sleep quality – it promotes deep, restorative sleep, reduces stress and anxiety, and helps you wake up feeling more refreshed. But the time you exercise is crucial for maintaining a healthy sleep-wake cycle. In this article, we will examine how exercise affects your sleep, when it is best to train, and which exercises are most suitable for peaceful sleep.

Why is exercise important for good sleep?

According to the American Heart Association, adults should dedicate 30 minutes a day, 5 days a week to physical activity. Sleep specialists, on the other hand, recommend 7 to 9 hours of sleep every night for optimal health. With a busy schedule, it might seem impossible to balance exercise and rest, but with the right approach, you can achieve both. Here's how physical activity improves your sleep and how to incorporate it into your daily routine.

How does exercise affect sleep?

When done correctly, physical activity helps you fall asleep faster and sleep longer. Several factors determine how exercise will affect your sleep:

• Workout time: The time between your workout and bedtime is important.

• Food and drinks: What you consume during the day can influence the effect of exercise.

• Physical fitness: Your fitness level determines how your body reacts to workouts.

• Duration: How long you work out also plays a role.

Aerobic and anaerobic exercises are extremely beneficial – they reduce cortisol levels (the stress hormone), stimulate growth hormone, and lower blood pressure. Workouts promote deep, restorative sleep that strengthens the immune system, heart, and reduces stress. Additionally, physical activity can extend the time you spend sleeping.

Exercising outdoors is even more beneficial because natural sunlight supports your circadian rhythm – the biological clock that regulates sleep and wakefulness. Physical activity expends energy, making you more tired in the evening and facilitating sleep.

Regular intense workouts can reduce the risk of mood and sleep disorders, such as insomnia, sleep apnea, and periodic limb movement disorder (PLMD). According to a study, adults who exercise at least 150 minutes per week report a 65% improvement in sleep quality and less daytime sleepiness.

When is the best time to work out?

The timing of your workout is essential so you don't feel too energized before bed. Here are the best times for physical activity:

Morning workouts

Morning exercises are ideal for improving sleep and boosting energy throughout the day. Exposure to sunlight in the morning enhances your circadian rhythm. When your eyes catch sunlight, your brain stops producing melatonin – the hormone that induces sleepiness. In the evening, as light decreases, your body begins to produce melatonin again, making it easier to fall asleep. Morning workouts also stimulate the production of adrenaline, endorphins, and dopamine, which wake you up, improve your mood, and sharpen your mental processes.

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Workouts 5-6 hours before bedtime

If morning workouts aren't for you, try exercising 5 to 6 hours before bedtime. During exercise, your body temperature rises and remains high for about 4 hours after the workout. After that, it starts to drop, which facilitates the process of falling asleep, as your body naturally lowers its temperature by 1-2 degrees when you sleep. Additionally, afternoon workouts suppress appetite, which prevents overeating in the evening – a large meal before bed can disrupt your sleep.

Avoid intense workouts before bed

While any physical activity is better than none, intense workouts immediately before bed are not recommended. They increase heart rate, blood pressure, and body temperature, which can make you more alert and make it difficult to fall asleep.

Different types of exercise such as cardio, strength training, and stretching – can improve your sleep in various ways:

Cardio

Morning cardio, such as running, is particularly effective for increasing deep sleep time. Research shows that people who run in the morning spend 75% more time in the most restorative phases of sleep compared to those who train later in the day. Cardio lowers blood pressure and extends sleep cycles.

Strength training

Weightlifting also improves sleep, but the effect depends on the workout time. Morning strength exercises expend energy and make you feel tired earlier in the evening, which facilitates falling asleep. Evening strength training, on the other hand, helps you sleep longer and deeper throughout the night. Regardless of the time, strength training fatigues your body and muscles, preparing you for quality rest.

Stretching before bed

Stretching before sleep activates the parasympathetic nervous system, responsible for "rest and digest" functions, unlike the sympathetic system, which triggers "fight or flight." Stretching relaxes your body and makes it easier to fall asleep.

How to balance exercise and sleep?

Incorporating 30 minutes of physical activity daily can improve your health in many ways. For best results, stick to a consistent schedule – your body naturally wants to sleep, wake up, and exercise at the same time each day. This keeps your circadian rhythm in balance, which improves mood and reduces stress.

We recommend practicing good sleep hygiene and keeping a journal to record your workouts and sleep-wake cycle. This way, you can track how much sleep you're getting and how your rest is improving.

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Physical exercise is a powerful tool for improving sleep when done correctly. Morning cardio, afternoon strength training, or stretching before bed can help you fall asleep faster and sleep deeper. Combine regular workouts with good sleep hygiene and a comfortable mattress from matraci.bg to wake up refreshed and ready for the new day!