How To Get Started
You dont need to jump into a rigorous exercise regimen right away you can slowly ramp up your activity to whatever suits you. Moderate exercise typically means at least 20 to 30 minutes of brisk walking, cycling or similar vigorous movement. Fortunately, the body interprets lots of spirited activity as exercise, whether youre jogging, vacuuming the stairs, raking leaves, or walking your dog. Although vigorous exercise near bedtime may interfere with sleep, light physical activity in the evening can be very helpful in getting the body ready for sleep. In particular, gentle stretching and yoga tend to be relaxing, helping to reduce stress and tension.
If exercise isnt a part of your regular routine, or if you want to make sure that youre doing the right moves at the right time, there are four essential tips that help you exercise your way to a better nights sleep.
Does Getting Better Sleep Help My Workout
Again, the short answer is yes. The better rested you are, the better your mind and body function and that includes at the gym. Adequate sleep has been proved to help motivate people to stick to their exercise plans and work out the next day, according to research published in the Journal of Clinical Sleep Medicine. The more sleep time individuals in this study got, the more likely they were to complete their exercise regimen.
Getting enough sleep can not only give you more drive and strength to maximize your workout, but its effects on concentration, mood, and focus can make you more efficient and better prepared for that workout, explains Winter.
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On the flip side, not getting enough sleep can actually make exercise feel harder, a study published in the journal Sports Medicine found. Sleep deprivation wont affect your cardiovascular and respiratory responses to exercise, or your aerobic and anaerobic performance capability, muscle strength, nor electromechanical responses. That means biomechanically theres no reason sleep will lessen your physical capabilities, but you will fatigue faster on less sleep, making it feel tougher to work out to your maximum capacity.
In fact, even after just one night of not sleeping, endurance performance on a treadmill decreases likely because it feels so much tougher, reports research in the European Journal of Applied Physiology.
Increase Your Chances Of Living Longer
Science shows that physical activity can reduce your risk of dying early from leading causes of death, like heart disease and some cancers. This is remarkable in two ways:
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How Much Should I Exercise To Sleep Better
The World Health Organization recommends adults engage in at least 150 minutes of moderately intense physical activity per week, which comes out to an average of 30 minutes per day, five days of the week.
If you have a hard time fitting a longer workout in, focus on aerobic or high-intensity exercise, such as, running, biking, or dancing. If you’re engaging in high-intensity rather than moderately intense activity, the World Health Organization suggests 75 minutes of exercise each week. You may need to adjust the intensity and/or duration depending on your individual health, but whatever physical activity you engage in should help improve your quality of sleep.
Quality sleep, in turn, can also improve your exercise routine. Experts say that obtaining at least seven hours of quality sleep has a number of health benefits and may aid in muscle growth and repair.
Your Risk Of Injuries Increases
Sleep deprivation and tiredness slow down your reaction time. This could lead to injuries regardless of the type of workout since your concentration levels are poor. Taking a day off wont have a significant effect on your routines. Just imagine the damage an injury could cause to your mental and physical wellbeing. On the other hand, a good rest ensures that you hit the gym energized and motivated.
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You Asked: Is It Better To Sleep In Or Work Out
When it comes to your health, there are few absolutes. But thats not the case with sleep and exercise. You need both, period.
I couldnt choose between the two, says Dr. Edward Laskowski, a professor of physical medicine at Mayo Clinic. Sleep and exercise are like food and water.
Not only are both necessary, but its difficult to get healthy doses of one without the other. When you look at the research, regular physical activity is important for high-quality sleep, and high-quality sleep is important for physical performance, says Cheri Mah, a sleep medicine researcher at Stanford University and the University of California, San Francisco.
But when pressed to choose one thats more important, Mah grudgingly decides on sleep. Sleep is foundational, she says. While specific needs vary from person to person, she says most of the scientific literature suggests adults need a minimum of seven hours of good sleep every night. Lots of individuals think they can operate on less, but when you test them, you find theyre not performing at their best, Mah says. They get used to feeling tired, and they think thats the norm.
Sleep is the base on which a healthy mind and body stand, she explains. From your immune function to your mood, energy, appetite and dozens of other health variables, if that base is wobbly, your health will suffer.
Does Exercise Reduces Sleeplessness
Exercise is a variety of physical fitness that mainly withstand physiological stress. Many would have told us that exercising regularly is good for your mind and body. However, preferences of choosing for exercises extremely vary among individuals. Some individuals might prefer doing exercises on regular basis, while others might prefer to avoid exercises fully. Here, our actual concern is to understand the relation present between exercise and sleeplessness and whether exercise should be a part of prescription for people suffering from sleeplessness. In order to identify the effect of exercise among insomniacs, two researches have been performed which mainly showed improvement among individuals and encourage to sleep.
Similarly, a randomized sample of 43 people with mean age of 50-76 yrs with target population complaining about moderate sleep performed 30-40 minutes of moderate aerobic exercise during daytime or in the early evening hours for 4 times/week. It was a complete 16 weeks exercise session. Pittsburgh Sleep Quality Index was an outcome measure used to assess the sleep quality of individuals following the complete exercise session proved the effectiveness of exercise on sleep with people suffering from sleeplessness
Impact of Acute & Chronic Exercise on Sleep disorders
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If You Find It Difficult To Fall Asleep In The Evening Then You May Want To Consider Switching Your Evening Run To The Morning Say Scientists
If you lay awake at night, struggling to get to sleep, then it may be time to start exercising in the morning.
Regular morning exercise outdoors improves sleep rhythms and tells your body to produce the hormone melatonin earlier in the evening. This has a positive effect on your sleep, says Sofie Laage-Christiansen from Aarhus University, Denmark, who has just finished a Ph.D. in sleep research.
Exercising in the morning daylight helps you to sleep. It helps to kick-start the brain in the same way as when you expose yourself to bright light early in the morning, and it makes the body release melatonin earlier in the evening, says Laage-Christiansen.
Exercise prepares you for the day ahead
Waking up half an hour earlier might be difficult but it does help you get more out of the day, says Laage-Christiansen.
When you exercise, your body produces lots of good hormones, such as adrenaline, which wakes you up and makes you ready to face the day, she says.
Adrenaline increases during stressful situations, raising our pulse and blood pressure. This can become dangerous if the body is exposed to stressful situations over a long period of time, and even result in depression. But in short bursts, it has a positive effect and allows you to perform better.
Short-term stress is good for the body
Can Exercise Help You Sleep Better
The importance of sleep is often undervalued. Good sleep patterns improve your energy levels, mental health and general well-being as well as helping to protect you from illness. Sleep is one of the key pillars of good health. So, can exercise help you to sleep better?
We all need sleep. Alongside air, food and water, a good nights sleep is one of the primary needs for the human body.
Getting a good night sleep can:
- Reduce your risk of obesity Research consistently shows that those who experience poor sleep are more likely to be overweight or obese. One review found that adults who sleep badly are 55% more likely to become obese.
- Improve concentration and productivity Sleep is important for brain function, and missing out on sleep will negatively things like concentration, cognition, productivity and performance.
- Reduce your risk of heart disease Those who sleep poorly have a significantly higher risk of heart disease and stroke than those who get 7-8hours a night.
- Improve your mental health Mental health issues, such as depression, are strongly linked to poor sleep quality.
- Boost your immune functionResearch shows that even a modest disturbance to sleep patterns can negatively impact your immunity.
Despite the benefits of a good nights sleep, poor sleep patterns are increasingly common in Australia. Data shows that approximately one in three people regularly struggling with sleep.
So, can exercise help? Science says yes
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How Much Should I Exercise
Since the science is still looking into the most effective duration and intensity, were sticking with the current Centers for Disease Control and Prevention guidelines of 150 minutes of aerobic and muscle-strengthening activity per week.
It sounds like a lot, but you can break it down any way you like and make it work for your specific abilities. Plus, you can always work up to it if youre new to the workout game. Take it slowly and work your way towards your goals gradually.
How Much Exercise Is Helpful For Sleep
To improve your sleep health, aim for at least 30 minutes of moderate-intensity aerobic activity during the day or evening.
However, regular exercise is essential for continuous sleep benefits. Strive for 150 minutes of moderate-intensity aerobic exercise every week. You can do this by doing 30-minute workouts 5 days a week.
If its hard to commit to 30 minutes at a time, you could break this up into two 15-minute workouts a day, 5 days a week.
Or, if you prefer a more strenuous workout, aim for at least 75 minutes of vigorous-intensity activity each week. Just be sure not to do this type of exercise within a few hours of your bedtime.
Find an activity that you enjoy. When you truly like an exercise, it will be easier to do it regularly.
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Exercise Helps Sleep Quality
Researchers say the participants who exercised reported that their sleep quality improved, raising their diagnosis from poor to good sleeper. They also reported fewer depressive symptoms, more vitality, and less sleepiness in the daytime.
Lead author Kathryn Reid, PhD, of the Department of Neurobiology and Physiology at Northwestern University, says drug-free treatment is best for insomnia because it eliminates the potential of sleep medications interacting with other drugs a person might be taking.
What Types Of Exercises Are Best For Insomnia
While the options for exercise routines and movements are numerous, note that only moderate-intensity aerobic exercise, like walking, has been shown to relieve insomnia. Vigorous aerobic exercise, like running or resistance weight lifting, has not been shown to improve sleep.
Just a single 30-minute exercise session can reduce the time it takes you to fall asleep, and help you sleep longer overall. But these effects are stronger when you undertake a regular exercise program. Studies have shown that long-term exercise enables individuals with insomnia to fall asleep faster, sleep longer, and enjoy better sleep quality than they did before exercising.
Moderate aerobic exercise can help relieve other symptoms associated with insomnia, too. For individuals with comorbid insomnia and anxiety, it can significantly lower pre-sleep anxiety, reducing the anxious thoughts that make it tough to fall asleep.
After a period of four to six months, a regular moderate aerobic exercise routine can also reduce depression symptoms and reduce the time it takes to fall asleep. Overall sleep quality improves, and youre more likely to feel well-rested upon waking up. Best of all, the participants in these studies enjoyed the same results regardless of whether they exercised in the morning or late afternoon.
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Other Mental Health Benefits Of Exercise
Even if youre not suffering from a mental health problem, regular physical activity can still offer a welcome boost to your mood, outlook, and mental well-being.
Exercise can help provide:
Sharper memory and thinking. The same endorphins that make you feel better also help you concentrate and feel mentally sharp for tasks at hand. Exercise also stimulates the growth of new brain cells and helps prevent age-related decline.
Higher self-esteem. Regular activity is an investment in your mind, body, and soul. When it becomes habit, it can foster your sense of self-worth and make you feel strong and powerful. Youll feel better about your appearance and, by meeting even small exercise goals, youll feel a sense of achievement.
Better sleep. Even short bursts of exercise in the morning or afternoon can help regulate your sleep patterns. If you prefer to exercise at night, relaxing exercises such as yoga or gentle stretching can help promote sleep.
More energy. Increasing your heart rate several times a week will give you more get-up-and-go. Start off with just a few minutes of exercise per day, and increase your workout as you feel more energized.
What Exercise Can Do For You
Millions of Americans simply aren’t moving enough to meet the minimum threshold for good health that is, burning at least 700 to 1,000 calories a week through physical pursuits. The benefits of exercise may sound too good to be true, but decades of solid science confirm that exercise improves health and can extend your life. Adding as little as half an hour of moderately intense physical activity to your day can help you avoid a host of serious ailments, including heart disease, diabetes, depression, and several types of cancer, particularly breast and colon cancers. Regular exercise can also help you sleep better, reduce stress, control your weight, brighten your mood, sharpen your mental functioning, and improve your sex life.
A well-rounded exercise program has four components: aerobic activity, strength training, flexibility training, and balance exercises. Each benefits your body in a different way.
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Research Notes: 5 Surprising Facts About Exercise And Sleep
DARIEN, IL Exercise can be an important contributor to your sleep health. Overall, people tend to sleep better when their lifestyle includes some physical activity.
However, the American Academy of Sleep Medicine reports that recent research has revealed some surprising aspects about the relationship between exercise and sleep:
1. A little exercise can do a lot
Even small amounts of routine physical activity may improve your sleep and overall well-being. A survey of more than 155,000 adults in the U.S. asked participants if they had exercised at all in the past month, such as by running, golfing, gardening or walking. Those who had were one third less likely to report sleep problems and half as likely to report daytime tiredness. So you dont need a daily, exhausting workout to sleep better. Remember: Getting some exercise is almost always better than getting no exercise at all.
2. Exercise before bed may be OK
Typically it is recommended that you should avoid exercising before bed. This is based on the idea that exercise raises your core body temperature, which in theory should make it harder to fall asleep. But research results have been inconsistent. For example, a small study recently found that exercise before bedtime improved sleep in healthy young men. People with insomnia should still avoid vigorous exercise within a couple hours of bedtime. But exercise at night may not hinder good sleepers from falling asleep.
3. Exercise may not promote deep sleep
Easy Ways To Move More That Dont Involve The Gym
Dont have a 30-minute block of time to dedicate to yoga or a bike ride? Dont worry. Think about physical activity as a lifestyle rather than just a single task to check off your to-do list. Look at your daily routine and consider ways to sneak in activity here, there, and everywhere.
< Move in and around your home. Clean the house, wash the car, tend to the yard and garden, mow the lawn with a push mower, sweep the sidewalk or patio with a broom.
Sneak activity in at work or on the go. Bike or walk to an appointment rather than drive, use stairs instead of elevators, briskly walk to the bus stop then get off one stop early, park at the back of the lot and walk into the store or office, or take a vigorous walk during your coffee break.
Get active with the family. Jog around the soccer field during your kids practice, make a neighborhood bike ride part of your weekend routine, play tag with your children in the yard, go canoeing at a lake, walk the dog in a new place.
Get creative with exercise ideas. Pick fruit at an orchard, boogie to music, go to the beach or take a hike, gently stretch while watching television, organize an office bowling team, take a class in martial arts, dance, or yoga.
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