Most of us are aware about the countless benefits that exercise can have on our body such as better
heart health, decreased fat, lower risk of anxiety and depression, etc. However, only a fraction of them
also realizes the very important relation between sleeping and exercise. While waking up after a good
night’s sleep can make it easier to work out, following your exercise routine strictly can perform
wonders for your sleep health. Let us therefore look at some of the must know facts about exercise and
sleep and how one affects the other.
#01 Exercise Improves the Quality and Quantity of Sleep
Sleep experts around the globe suggest that as less as 30 minutes of regular exercise can have a
remarkable impact on the overall quality and quantity of your sleep, helping you achieve the
uninterrupted eight hours of sleep. The production of the body’s natural sleep hormone called
melatonin is regulated properly when you work out. Exercising stimulates and increases the body
temperature. While done in the daytime, exercise can uplift your mood and increase alertness but
exercising too close to the bedtime can make it difficult to fall asleep because of the added stimulation.
It is therefore advisable to wind up your exercise by late afternoon so that your body can gradually cool
itself by the time it reaches bedtime.
#02 Combats Sleep Disorders
Regular exercising can help prevent serious sleep disorders like chronic insomnia and obstructive sleep
apnea. Researchers have even considered exercise as a good natural alternative for treatments against
chronic insomnia, which is the most prevalent sleep disorder in the world. Similarly, exercise helps deal
with obstructive sleep apnea which occurs when the airways are blocked temporarily, most commonly
due to excessive weight. According to this past study, when sleep apnea patients were placed on an
aerobic exercise routine, their sleep quality improved and they experienced lesser daytime sleepiness
and better oxygen consumption.
#03 Good Exercise Equals Reduced Stress
Stress is a major cause of sleep deprivation and what better way to get rid of stress than your daily dose
of exercise. The stress hormone of the body known as cortisol experiences a shift after a round of
exercise but sees a decline later towards the day. Aerobic exercises like swimming, cycling, jogging, etc.,
help the mind and brain attain proper oxygen regulation, control the production of adrenaline and
increase that of endorphins. This helps counter stress and elevates the mood so that you can fall asleep
easily in the night. Other physical activities like yoga and meditation have also been proven effective
against stress and help improve sleep quality, especially when done before bedtime.
#04 Prevents Excessive Sleep
A restful night of sleep can help boost your daytime alertness and help prevent drowsiness in the day.
Sleep disorders like insomnia and narcolepsy, and other mental issues like stress and anxiety can trigger
excessive sleeping. A regular sleep schedule and workout routine ensures that your body receives the
exact amount of time it needs to spend sleeping. Working out helps release endorphins which hep in
improving the body’s ability to work efficiently and prevents against distractions. People who often face
the problem of feeling sleepy in the daytime should check out these proven habits to sleep better at
night.
#05 Exposure to Sunlight
Exercising in the early morning helps regulate your circadian rhythm which in turn regulates the
melatonin and serotonin level in your body. Taking a brisk walk or jogging in the morning can help you
fix your broken sleep schedule and regulate your sleep-wake cycle. This means that following your sleep
schedule becomes much easier when you have a morning exercising routine. According this recent
study, participants who received ample sunlight exposure had a much earlier sleeping and waking time.
It is therefore important to either exercise in the open or allow enough natural daylight to enter your
gym. Not getting enough light exposure in the day can make it harder for you to fall asleep and may
even cause mood related disorders.
#06 Improves Athletic Efficiency
Getting a restful night of sleep on a constant basis helps improve the athletic efficiency and muscle
repair. Strength training exercises are not only great for building muscle mass but also helps you fall
sleep faster. It is however better to place your muscle strength routines in the afternoon when the
body’s physical performance is at its peak. The chances of countering tiredness and injury during such
periods of physical activity are much lowered when the body has achieved a restful night of sleep. A
good night’s sleep doesn’t just make your stronger and more flexible but also increases your ability to
endure more athletic activities and combat types of body aches such as hip pain and joint pain. Go
through this post by Inside Bedroom to know more about the causes of hip pain and the mattresses that
can help you prevent it.
#07 Helps Achieve Deep Sleep
The sleep phase associated energy restoration, restful sleep, tissue repair, etc., known as deep sleep,
sees a growth when you work out regularly. The slow wave sleep helps in memory consolidation and
increases body immunity. Simple breathing exercises and yoga can increase the amount of restorative deep sleep that you achieve.
Bottom Line:
Numerous studies in the past have shown us how our habits related to sleeping and exercise are
intertwined with each other. A restful night of sleep is one of the primary factors that maintain not only
your physical but also your mental health. We hope that facts mentioned above help you choose the
right kind of exercise for yourself so that you can have an improved sleep quality.
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