Scientific studies consistently show that most adults are not getting the sleep that they need. Whether you're sleeping too little, too much, or getting poor quality sleep in general, it's likely affecting you more than you know.
Most of us also know that we should be exercising more, but the incentive to do so just isn't there. In fact, these two concepts complement one another well. Your exercise routine has more to do with your quality of sleep than you might think.
How it Works
Before we explain all of the ways that exercise can improve your sleep, let's dig into how these two concepts are linked. Scientists aren't exactly sure what mechanism causes exercise to improve sleep, but they can see what links the two together. They have found that a moderate amount of aerobic exercise can increase the amount of deep sleep, called slow-wave. This deep sleep is where the body and brain repair themselves and your stress levels drop.
Exercise also promotes sleep by altering the body's internal temperature. It's no surprise that exercising increases body temperature during activity. After activity stops, body temperature lowers back to normal. This drop in body temperature can mimic the processes that occur when you fall asleep, which can promote sleepiness.
To get the full spectrum of effects, you need to have a regular workout routine that includes cardiovascular activity and weight training. This will help you get the most from your workout in terms of improving sleep.
You Can Fall Asleep Faster
It may seem like a no brainer that being physically tired from exercising would make you fall asleep faster. However, any serious insomniac knows that you can be absolutely exhausted, but still not be able to fall asleep. This is because insomnia can happen for a variety of reasons, including mood. If you're anxious or upset, you may lay awake with racing thoughts and be unable to get any rest.
Daily exercise can help give you a boost of endorphins that can regulate your emotions, reducing your anxiety and improving your mood. With your emotions more stabilized, you're less likely to lay awake at night instead of sleeping.
Insomniacs also know that the longer you lay awake, the more restless you can become as you stare at the time ticking by on the clock. Even if you didn't have anxiety or racing thoughts beforehand, laying awake can cause you to have these thoughts. By helping you fall asleep faster, exercising can cut out this vicious cycle to help you get better sleep.
No More Sleep Apnea
Well maybe not no more sleep apnea, but it can certainly be improved significantly through exercise. Sleep apnea causes you to stop breathing in the night for periods of a few seconds at a time. Every time you stop breathing, your body wakes up a bit. This prevents the body from settling into a deep sleep and often results in individuals being tired during the day.
Moderate daily exercise can help you lose excess weight, which can have significant positive impacts on sleep apnea. Exercise also helps reduce inflammation and fluid retention, which also contributes to the severity of this condition. With time, a routine of regular exercise can improve your sleep apnea enough to improve the quality of your sleep.
No Side Effects
Millions of people who struggle with sleep turn to prescription medications for relief. While these do work for some people, they come with a host of side effects that can do more harm than the pill is worth. One common side effect from sleeping medications is daytime fatigue or trouble waking up. This fatigue can cause people to nap during the day or go to bed earlier to seek relief, which can wreak havoc on the sleep cycle.
Regular exercise doesn't have any of the side effects that these medications do. You simply get the benefits of fitness and better sleep without any daytime drowsiness.
Timing of Exercise
There used to be all kinds of myths that exercising too close to bedtime would prevent you from sleeping. The truth is, this can be true, but only for some people. Like most aspects of a daily routine, the timing of exercise impacts everyone differently.
Some people may find that exercising before bed amps them up and prevents them from sleeping. In this case, it would be a good idea to separate your workout from your bedtime by at least a few hours. This would allow you to relax for a while and calm back down before you have to get ready for bed.
For other people, however, exercising close to bedtime doesn't negatively impact the quality of their sleep. It's actually the opposite, and they find that exercising at this time of the evening is best for them. For these people, exercising in the evening tires them out and allows them to fall asleep more quickly. If you've found that exercising during the day isn't helping your sleep as much as you'd hoped, give an evening workout a try!
Whether you're a chronic insomniac or struggling with temporary jet lag, it can seem like there is nothing that can help you sleep. If prescription sleep aids haven't been helping or you just want something more natural, regular exercise is worth a try. This may just be the change that helps you get the sleep you've been dreaming of!
