Exercise is excellent for our body and mind and it can also help us get a good night’s sleep.
There is evidence that exercise does help you fall asleep more quickly and improves sleep quality, based on existing studies, but there’s some debate as to what time of day you should exercise.
How exercise helps us sleep
The research doesn't fully explain how physical activity improves sleep and some studies conclude that we may never be able to establish the mechanism that explains how the two are related.
However, we do know that moderate aerobic exercise increases the amount of slow wave sleep you get. Slow wave sleep refers to deep sleep, where the brain and body have a chance to rejuvenate. Exercise can also help to stabilise your mood and decompress the mind.
Why the timing of exercise matters?
Some people may find that exercising close to bedtime seems to keep them up at night.
Aerobic exercise causes the body to release endorphins. These chemicals can create a level of activity in the brain that keeps some people awake. If you experience this, you should exercise at least 1 to 2 hours before going to bed, giving endorphin levels time to reduce and the brain time to 'wind down'.
Exercise raises your core body temperature. The effect of exercise in some people is like taking a hot shower that wakes you up in the morning and this elevation in core body temperature signals the body clock that it’s time to be awake. But after about 30 to 90 minutes, the core body temperature starts to fall and this fall helps to facilitate sleepiness.
Despite these biological responses to exercise, other people find that the time of day they exercise doesn’t make a difference and whether it’s in the early morning or close to bedtime, they’ll see a benefit to their sleep.
How Much Exercise Do You Need for Better Sleep?
The good news is people who participate in at least 30 minutes of moderate aerobic exercise may see a difference in sleep quality that same night.
So, while we should all be encouraged to exercise, just be mindful of timing and whether it seems to affect your ability to get optimal sleep quality. You know your body the best.
Source: https://www.hopkinsmedicine.org
I have noticed a change in my sleep patterns, as stress levels have increased over recent months and now know we should all be aiming for moderate exercise, not just for its own benefits but now to help with sleep.
Thank you for posting this blog.
Yes, the pandemic has certainly changed my sleep and exercise patterns, particularly in the early days of the pandemic. But if we are being honest, perhaps more of us are beginning to realise just how true that is.
While restrictions have been lifted in the UK, we should still be taking care of what we do and where we go and that includes exercising.
As part of a healthy lifestyle, exercise is beneficial, as long as it doesn't become excessive.