Why exercise improves sleep

When people exercise consistently, the amount of time they spend in each stage of sleep changes, in essence rebalancing back to normal. Looking across the various studies and research findings indicates that when people adopt a consistent exercise regimen, their total average sleep time increases.

Research has shown again and again that consistent physical activity reduces daytime sleepiness. This is true across almost every age and fitness level. Experts believe this link is so pervasive because of how exercising impacts the most frequent causes of daytime sleepiness including depression, obesity, diabetes, and sleep deprivation.

Since exercise helps to alleviate the symptoms of these problems, it is also helps mitigate the impact those conditions have on our ability to sleep. Early in the coronavirus pandemic , Dr. But recent evidence has busted this myth. But recent studies have found no evidence supporting the theory that evening exercise keeps you awake. Just keep it light to moderate intensity. Drerup recommends walking, biking or yoga as evening exercise. Save the high-intensity workouts for morning or early afternoon.

And make sure your workout ends at least one hour before you turn in. Record the exercise you did and how you slept that night. If you see a pattern of poor sleep with your workout, dial down the intensity or do it earlier in the day.

You may not know for sure until you try it. Read on to learn about the benefits of regular physical activity for your sleep health and a few tips to get more active today!

Exercise is one of the most effective ways to improve sleep and sleep experts regard it as a critical component of long-term sleep health. Studies have shown that regular, moderate aerobic exercise can decrease the time it takes to fall asleep.

Working out has also been shown to boost your time in deep, or slow-wave, sleep. Increasingly, exercise is understood as a potentially effective treatment for sleep disorders including insomnia. Exercise, especially the kind that leads to weight loss, can also contribute to improvements with sleep apnea. The good news: People who engage in at least 30 minutes of moderate aerobic exercise may see a difference in sleep quality that same night. For example, power lifting or an active yoga class can elevate your heart rate, helping to create the biological processes in the brain and body that contribute to better quality sleep, she says.

Recent research indicates that exercise decreases sleep complaints and insomnia in patients. The effects of aerobic exercise on sleep appear to be similar to those of sleeping pills. However, more research is needed to compare physical exercise to medical treatments for insomnia.