Exercise and sleep: the connection

How does exercise impact sleep? 

There are many benefits to exercising regularly, including a lower risk of diseases and a higher quality of life - exercising also helps many individuals sleep better. In particular, moderate-to-vigorous exercise can improve adult sleep quality by reducing sleep onset – or the time it takes to fall asleep – and decreasing the amount of time people lie awake in bed during the night. Furthermore, physical activity can help minimise daytime sleepiness and, in certain cases, the requirement for medication. 

Why is exercise important? 

Aerobic exercise causes the body to release endorphins and exercise alone has been linked to lowering feelings of anxiety, depression, negative moods, as well as improving self-esteem and cognitive function.  

Endorphins can cause a level of brain activity that keeps some people awake, if this is the case for you, you should exercise for at least 1 to 2 hours before going to bed, allowing endorphins to wash out and the brain to relax. Some people find it easier to work out in the morning, which can help in growing muscles faster depending on a person’s hormones. The levels of essential hormones that increase muscle mass are higher in the early hours of the day, such as testosterone. 

Do I need to rest between exercises?  

Muscles do not grow while you exercise; they grow when you rest in between sessions. Exercise is fundamentally a form of stress, and when you stress your body repeatedly, it becomes more suited to respond to the stimuli.  

Therefore, by not resting in between, or getting an adequate night's sleep, you are putting yourself at more harm of muscle damage. As a result, your sleep-deprived workout will only harm your body and leave you feeling agitated and frustrated with exercise. Studies depict that good sleep quality is related to increased muscle strength, however short sleep duration may be a risk factor for decreasing muscle strength.  

Is it good to exercise before bed? 

Experts have traditionally advised against exercising at night as part of proper sleep hygiene and habit routine. However, in a study released by Sports Medicine, researchers looked at 23 studies that compared sleep onset and quality in healthy adults who did a single session of nighttime exercise to similar persons who didn't. 

Not only did they discover that evening exercise had no effect on sleep, but it also appeared to help people fall asleep faster and spend more time in deep sleep. The exception to this would be high-intensity exercises, such as interval training, less than one hour before bedtime as it took people longer to fall asleep and getting poorer sleep quality. 

What does exercise before bed do to the body? 

Vigorous exercise in the last few hours before bedtime is not advised as many people might find it challenging to get to sleep after a workout, this can be due to numerous factors that keep the body alert.  

One of which is the body core temperature - your body temperature will begin to drop in the early evening as part of a regular sleep cycle. This is related to your circadian rhythm, which controls your sleep, appetite, mood, and other biological functions. 

Another element to keep in mind is an increased heart rate that occurs after activity - making it difficult for the mind and body to unwind and relax into sleep. To ensure a more comfortable night's sleep, mindfulness can help you unwind.  

Mindfulness 

By performing breathing exercises in bed during the morning or at night, it can encourage your body toward a better night’s sleep. Check out our guide to meditation and sleep to find out more about how mindfulness can promote a healthier, more restful sleep. 

Tips for ensuring a good night's sleep after exercise 

• Create a consistent bedtime ritual and stick to it.
• Have a bath to relax your muscles.
• Turn off light-emitting gadgets such as the TV, computer, and phone at least 15 to 30 minutes before bedtime.
• Check that your bed is comfy and that your bedroom is dark, quiet, and cool.
• If you feel the urge for a nap in the day, limit it to 20 to 30 minutes in the early afternoon.
• If you still can't sleep after 15 to 20 minutes, try another room. Read quietly in a dark light until you're tired.