Sleep Blog 3: Exercise and Sleep – How Physical Activity Helps You Rest Better

Hey everyone!

I've noticed that whenever I get home from playing tennis, I almost always have a more refreshing sleep that night. Why does my bed feel so much comfier after exercising? Today, we’re going to try to understand this and dive into the role that exercise plays in your sleep.

Part 1: How Exercise Benefits Sleep Physiology

Exercise can not only improve your mood, but it’s also one of the best ways to improve your sleep. When you exercise, you raise your core body temperature, heart rate, and endorphins, which are known as “feel-good chemicals.” After your workout, your body cools down and signals to your brain that it’s time to relax. Plus, exercise increases adenosine levels, a molecule that builds up as you stay awake, making you feel drowsy by the end of the day.  Find out more about the link between exercise and sleep at Johns Hopkins Medicine.

Part 2: When to Exercise for the Best Sleep

Just like with mindful eating, it matters when we exercise. 

• Morning Workouts: Exercising in the morning helps to sync your body’s clock with daylight, making it easier to fall asleep at night.

• Afternoon Workouts: Working out in the afternoon or early evening is ideal because your body temperature is naturally higher, which boosts performance and then eventually makes falling asleep easier.

• Evening Exercise: If you’re working out at night, try doing lighter activities like yoga or stretching. Intense exercise too close to bedtime can keep you awake. 

Part 3: Getting Started with an Exercise Routine

We all have good intentions for working out, but it can be hard to get started. Here are some tips:

1. Choose Fun Activities: Make exercise enjoyable by doing things you actually like to do. Dancing, biking, or even a doing 10-minute workout are all great options. 

2. Stay Consistent: Aim for at least 30 minutes of exercise on a daily basis in order to see consistent sleep benefits.

3. Listen to Your Body: There are some days when you just feel too tired to work out. When that happens, try to motivate yourself to go for a short walk or do some light stretching. Small movements still help.

With regular exercise, you can promote better, deeper sleep, leaving you feel restored and refreshed. 

Zzzz well!