When we want to improve our quality of sleep, we often focus on supplements, changes in sleep patterns and boosting particular nutrients to support our sleep hormone production. All of these can be helpful and things to consider if you are struggling to sleep.
One area people don’t always consider is the role of physical activity, yet there is some great research that shows the benefits of increasing exercising and movement during the day to support a positive quality of sleep at night. Engaging in regular physical activity not only benefits your physical health but also has a profound impact on the quality and duration of your sleep. Let’s delve into the science behind how exercise can improve your sleep and explore practical tips for incorporating it into your routine.
Regulates Circadian Rhythm: Our bodies operate on a natural 24-hour cycle, known as the circadian rhythm, which regulates the sleep-wake cycle. Exercise can help synchronise this internal clock, making it easier to fall asleep and wake up at consistent times each day. By exposing yourself to natural sunlight during outdoor activities or engaging in exercise during the day, you signal to your body that it’s time to be awake, enhancing alertness during daylight hours and promoting restful sleep at night.
Reduces Stress and Anxiety: Exercise is a powerful stress reliever, helping to reduce levels of cortisol, the body’s primary stress hormone. By engaging in physical activity, you release endorphins, neurotransmitters that promote feelings of happiness and relaxation. Regular exercise can alleviate symptoms of anxiety and depression, which are common culprits of sleep disturbances. As stress levels decrease, your mind becomes calmer, making it easier to quiet racing thoughts and drift off to sleep peacefully.
Improves Sleep Quality: Studies have shown that individuals who engage in regular exercise experience deeper and more restorative sleep compared to sedentary individuals. Physical activity increases the amount of time spent in slow-wave sleep, the deepest stage of sleep characterised by slow brain waves and physical relaxation. This stage is crucial for physical and mental rejuvenation, allowing your body to repair tissues, consolidate memories, and regulate hormones.
Enhances Sleep Duration: Not only does exercise improve the quality of your sleep, but it can also help you sleep longer. People who lead an active lifestyle tend to experience fewer instances of insomnia and sleep disturbances, resulting in more consistent and uninterrupted sleep patterns. While the exact mechanisms behind this phenomenon are still being studied, it’s believed that the combination of physical fatigue and improved sleep regulation contributes to longer sleep duration.
Establishes a Healthy Routine: Incorporating exercise into your daily routine can help establish healthy lifestyle habits that support better sleep hygiene. By dedicating time to physical activity each day, you create a structured schedule that prioritises self-care and sets the stage for restful sleep. Aim for at least 30 minutes of moderate-intensity exercise most days of the week, such as brisk walking, jogging, cycling, or swimming, to reap the sleep-enhancing benefits.
But remember – Timing Matters: While exercise is beneficial for sleep, the timing of your workouts can influence its effects. Avoid vigorous exercise close to bedtime, as it can elevate your heart rate and stimulate your nervous system, making it difficult to wind down. Instead, aim to complete your workout at least a few hours before bedtime to allow your body temperature and adrenaline levels to return to baseline, promoting relaxation and readiness for sleep.
If you haven’t considered the role of exercise and movement in supporting a positive sleep pattern, why not consider this and see the benefits it can have on our quality of sleep but also our overall physical and mental health. We offer a wide range of classes and groups across our sites. If you aren’t already a member and are interested in joining, find your local site here to see how these activities can improve your wellbeing.