Editor’s Note: Talk to your doctor before starting a new exercise program. If you feel pain, stop immediately.
The health benefits of good night sleep have been advertised for a long time by researchers and medical professionals.
While catching Z, your body is working hard to maintain your physical and mental health. It does so by regulating metabolism, in addition to repairing and strengthening the cardiovascular and immune system. Your brain also integrates memories and processes the information of the day.
However, experts recommend getting at least seven hours of sleep per night, but nearly 40% of adults report that this amount is less than necessary, according to the Centers for Disease Control and Prevention in the US. That’s surprising, as lack of sleep can lead to injuries, physical and mental health issues, reduced productivity and even greater chances of dying, according to the National Institutes of Health.
But if you’re a part of that 40%, there’s hope. Many evidence shows that regular exercise helps improve sleep, and quality sleep makes exercise easier and more enjoyable.
“The majority of people report that when they exercise, they sleep better,” said Dr. Eric Olson, president of the American Academy of Sleep Medicine and professor at the Alix School of Medicine at Mayo Clinic in Rochester, Minnesota. “It means they fall asleep easier, and they sleep more efficiently in a deeper sleep or in bed.
According to a 2023 systematic review published in the Cureus Journal of Medical Science, exercise enhances sleep for a variety of reasons. Physical activity increases the production of melatonin, a hormone that regulates the sleep-wake cycle. It reduces stress, and it often increases your mood by keeping people throwing and turning at night. Finally, it helps regulate your body temperature. This is the key to a good night’s sleep.
In this review, we concluded that regular exercise not only improves sleep quality, but also can help manage a variety of sleep disorders, such as insomnia.
Exercise definitely helps fight insomnia, Olson said, along with sleep apnea. People with sleep apnea experience light breathing repeatedly while sleeping, and sometimes even stop breathing. (If you think you may have sleep apnea, head straight to your healthcare provider. That’s dangerous.)
“Apnea is often based on weight,” Olson explained. “So, if exercise helps you manage your weight, you can also reduce sleep apnea and snoring. Exercise may want to move your legs, but you make it worse, but it can also help you fight another sleep disorder where you have the persuasive impulse to move your legs.”
One of the keys to using exercise to improve your sleep quality is to make sure your temperature is cold before heading to the bed. This is because when the core temperature drops in the brain, it’s time to sleep. It’s ideal to exercise in the morning or afternoon. After that, your body is cooled for most of the day, making it ideal.
However, if evening workouts are suitable for your schedule, it’s fine to exercise at that time. “We’ve seen a lot of people living in the world,” said Dr. Sarah E. Benjamin, medical director at the Johns Hopkins Center Force Leap and Wellness Center in Columbia, Maryland.
If you don’t have much time to spend on an evening cooldown, skip that lively run and try a gentle workout like Tai Chi or yoga. “Before bed yoga is relaxing. It’s better to move around before bed so you’re not too stiff and you’re a more comfortable sleep,” Benjamin said.
If your sleep improves due to regular physical activity, you may find your workouts easier and more enjoyable.
“If you don’t get enough quality sleep or enough sleep, you can lose stamina and strength and damage your training,” Olson said. “Also, the quality and duration of sleep is not adequate, making it difficult to motivate if you’re overly tired.”
To further promote the symbiotic relationship between exercise and sleep, consider exercising outdoors rather than in the gym. “Being outside and being exposed to natural light helps,” Benjamin said.
That’s because exposure to natural light is essential for your body’s circadian rhythm, or the operation of your internal clock. Your circadian rhythm is a 24-hour cycle that regulates various physiological processes in your body. It is primarily influenced by light and darkness. It handles your body that it’s time for your body to wake up and get ready for the bed.
However, the link between good sleep and exercise is sometimes personal. For example, some people can still fall asleep even if they exercise or consume caffeine just before going to bed. And young people may find exercise more beneficial for quality sleep than older people who tend to have sleep problems.
Still, some form of exercise should help most people improve their sleep. And a good night’s sleep will need to make your workouts and almost everything in your life more enjoyable.
Melanie Radzicki McManus is a freelance writer specializing in hiking, travel and fitness.
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