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The Link Between Exercise And Sleep. Here’s What To Know
A good night’s sleep is essential for overall health and well-being, but many of us struggle to get the rest we need. While there are many approaches to improving sleep quality, a surprising ally in this quest can be exercise. Yes, you read that right – physical activity can actually help you fall asleep faster and sleep more soundly.
The connection between exercise and sleep is complex, but research has shed light on some crucial insights. For instance, it’s been found that certain types of exercises, such as aerobic exercise, strength training, and mindful movement, are linked to better sleep. It seems that these activities have a profound impact on our bodies, from regulating circadian rhythms to reducing stress levels.
Let’s take a closer look at the specific ways in which exercise can improve sleep quality.
Firstly, it appears that certain exercises can hasten sleep onset and deepen sleep. This is because physical activity can lower cortisol levels, thus decreasing anxiety and promoting relaxation. Additionally, some forms of exercise can actually help regulate our body temperature, making it easier to fall asleep. It’s also been discovered that regular physical activity can have a profound impact on the brain’s natural sleep cycles.
Another crucial area where exercise shines is in reducing stress and anxiety. Many of us know the importance of unwinding before bed, but I was surprised to find out that even gentle movements like stretching or yoga can have a significant impact on our mental well-being. By incorporating these exercises into your daily routine, you’ll be less likely to experience insomnia and other sleep-related issues.
Now, it’s important to note that not all exercises are created equal when it comes to improving sleep. Aerobic exercise, such as walking, jogging, or cycling, can have a significant impact on our bodies’ natural rhythms and stress levels. Additionally, resistance training like weightlifting or bodyweight exercises can help reduce nighttime restlessness.
Mindful movement, such as yoga or deep breathing exercises, also has a profound effect on our sleep quality. These practices are especially crucial for individuals with insomnia or those who struggle with anxiety and depression.
So, how do you incorporate exercise into your daily routine to improve sleep? Firstly, it’s essential to prioritize consistency. Aim for at least 30-45 minutes of movement most days. It’s also important to avoid intense workouts within three hours of bedtime, as this can interfere with your ability to fall asleep.
Source: https://www.forbes.com/sites/jessepines/2025/03/04/effective-exercises-for-better-sleep/
