By Rachel Davies, Nutritional Therapist
There are many benefits to exercising regularly, but have you considered how exercise can transform your sleep? Let’s dive into the science behind this powerful connection and explore actionable strategies to make exercise work for your sleep.
The Science Behind Exercise and Sleep
Sleep and exercise share a bidirectional relationship - each influencing the other in many important ways. Exercise, or physical activity more broadly, can improve both the quality and duration of sleep by impacting various physiological and psychological processes.
Regulation of Circadian Rhythm: Your circadian rhythm is your sleep-wake cycle, your internal body clock, and exercise can help to synchronise this to support better sleep quality. Exercise in the morning or early afternoon, particularly in natural light, reinforces signals to the brain about when to feel awake and when to prepare for sleep. Studies suggest that regular physical activity promotes earlier onset of melatonin, the sleep hormone, in the evening too.
Reduction of Stress and Anxiety: Exercise can support reduction in stress and anxiety by lowering levels of cortisol and stimulating the production of endorphins which enhance relaxation. High levels of stress and anxiety can be a significant factor in sleep issues so exercise can be a useful intervention in mitigating these effects.
Energy Expenditure and Sleep Drive: Physical activity increases energy expenditure, which, in turn, boosts ‘sleep drive’ - the body’s need for restorative sleep to recover. Put simply, because you’ve been more active during the day you are more tired at night. This makes falling asleep easier and can extend time spent in deep sleep too.
Impact on Sleep Architecture: Research has shown that consistent exercise improves sleep efficiency, reduces the time it takes to fall asleep, and increases deep sleep, which is really important for physical recovery and memory consolidation.
Indirect impacts: Exercise helps to reduce obesity and support better blood sugar control too, both of which can interfere with restful and restorative sleep.
Best Types of Exercise for Better Sleep
Most forms of exercise can positively impact sleep, but some types are proven to be particularly effective:
Aerobic Exercise: Activities like walking, running, swimming or cycling have been extensively studied for their sleep-enhancing effects. Aerobic exercise has been shown to not only improve sleep duration but also reduces symptoms of insomnia.
Resistance Training: Strength training exercises have been shown to promote deeper sleep and enhance overall sleep efficiency.
Yoga and Mindfulness-Based Exercises: These practices combine gentle movement, stretching and breathwork, reducing physical tension and calming the nervous system. A recent systematic review found that yoga significantly improved sleep quality, particularly in individuals experiencing stress or chronic insomnia.
High-Intensity Interval Training (HIIT): While vigorous exercise close to bedtime can disrupt sleep, HIIT earlier in the day can lead to better sleep quality by increasing fatigue and promoting deeper restorative sleep stages.
Ultimately, regular physical activity takes time and commitment so it needs to be something that you enjoy and feel the benefits from.
When to Exercise for Optimal Sleep
The timing of your exercise however is important. Research suggests that vigorous physical activity late in the evening may impact the release of melatonin and therefore impact sleep onset and sleep quality. So aim to leave at least 2 hours between finishing exercise and going to bed.
However, contrary to popular belief recent research suggests that moderate evening exercise does not negatively impact sleep for most individuals so long as you do leave enough time to restore calm and relaxation afterwards.
Exercising in the morning or early afternoon can support better circadian rhythm especially if performed in natural daylight.
Additionally, gentle stretching and slower forms of yoga such as yin yoga can support relaxation and promote calm so may be a good alternative in the hour before bed.
Find a routine that works for you and stick to it. The body loves routine and more consistency will support a more regulated sleep-wake cycle.
Top 6 Tips on How to Incorporate Exercise for Better Sleep
- Start Small and Stay Consistent: As with all new habits, start small and build up slowly. The aim is to be consistent and everyone has their own baseline so don’t go too hard early on and then lose your motivation.
- Create a Routine: Consistency is key. Exercising at the same time each day can help your body establish a rhythm and achieve the full sleep benefits.
- Listen to Your Body: If certain types or times of exercise seem to interfere with your sleep or don’t suit you, adjust your routine accordingly. Tune in to what feels right for you and your body.
- Get a Workout Buddy: If you know you might struggle with motivation, get yourself a workout buddy or sign up to a class to keep you accountable.
- Combine Exercise with Relaxation Practices: Don’t forget to pair your workouts with relaxation techniques, such as deep breathing or meditation, to further reduce stress and promote restful sleep.
- Don’t Over Do It!: Overtraining can elevate cortisol levels which will disrupt sleep. Balance exercise with adequate rest and recovery to avoid burning out.
If all else fails, a walk in nature every day can do wonders for your sleep and stress levels. Being physically active doesn’t mean you need a fancy gym membership or lots of equipment. Often the simplest options are the easiest to stick to.
By regulating your circadian rhythm, reducing stress, and improving sleep architecture, regular physical activity can transform your nights and boost your overall wellbeing. Whether it’s a morning jog, a yoga session or a weight training class, the key is to find an activity you enjoy and make it a consistent part of your routine.
This blog is written by Nutritional Therapist Rachel Davies. Rachel is registered with the BANT (British Association of Nutrition and Lifestyle Medicine) and the CNHC (Complementary and Natural Healthcare Council). She continually attends CPD training to further her expertise and keep abreast of the fast moving field of nutritional science.
Note: This article is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.