A well-rested body is a healthy one, so it’s a no-brainer that when we sleep better, we perform better in our day-to-day lives. For many, however, restful sleep remains frustratingly elusive. What if the solution lies not in medicine, but in something as simple as breaking a sweat? You heard that right! Exercise plays a significant role in how well we sleep. Let’s delve deeper into the idea of ‘Sweat to Sleep’ and understand which exercises can help improve our sleep quality.
Our body has a 24-hour clock, also known as the circadian rhythm, that monitors sleep and wakefulness. Regular exercise at the appropriate times can reinforce this biological rhythm, ensuring a restful sleep at night. Additionally, physical exertion throughout the day can induce tiredness that, in turn, promotes sleeping faster and deeper.
Here, we provide insights on the types of exercises that can help you sleep better.
Cardiovascular Exercises
Engaging in cardiovascular exercises such as walking, running, or cycling can help enhance sleep quality. Cardio exercise triggers an increase in body temperature, and the subsequent drop in temperature may promote falling asleep. Additionally, these exercises can help reduce anxiety and depressive symptoms, both of which are associated with sleep problems.
Strength Training
Exercises that involve resistance and weight training support sleep by physically tiring the body. Also, it can help manage stress and anxiety. An effective routine could include squats, lunges, push-ups, or the use of dumbbells. Studies suggest that strength training in the late afternoon or early evening may have the most benefits for sleep.
Yoga and Tai Chi
Yoga and tai chi are forms of mindful movement that combine physical activity, breathing techniques, and meditation. These exercises can alleviate stress by enhancing mindfulness and relaxation. A study in the Journal of Clinical Sleep Medicine showed that yoga improved sleep efficiency, total sleep time, and total daytime sleep in older adults with insomnia. Similar effects have been demonstrated for tai chi.
Pilates
Pilates is another discipline that requires focus on body movement and breath, much like yoga. Pilates promotes strength, flexibility, and balance. A study reported in the Journal of Bodywork and Movement Therapies found that participants who did Pilates reported better sleep than those who did not do the exercise.
How and when you exercise also matters, as the timing of workouts can influence the circadian rhythm. It’s about finding the balance and what works for your schedule and body. Here are some guidelines:
Morning Exercise
Morning routines can help wake you up, boost mood, and increase alertness throughout the day. A study in the journal Sleep showed that people who get bright light exposure during morning workouts sleep better at night. However, remember to warm up correctly, as your body may still be waking up to the day.
Afternoon Exercise
Exercise during the late afternoon or early evening can offer the most benefits for sleep. This timing aligns well with our body temperature rhythm as body temperature climbs to its highest in the late afternoon, then starts to fall, signaling the body it’s time to sleep.
Nil Late-Night Vigorous Exercise
Avoid intense exercise within three hours before bedtime. Vigorous activity can elevate heart rate, body temperature, and stimulate hormones like adrenaline, making it harder to fall asleep.
In conclusion, sleep is indeed influenced by exercise. Every individual is unique, and it is essential to listen to your body and choose what works best for you. Whether you’re breaking a sweat running, lifting weights, flowing through a yoga sequence, or focusing your mind and body in Pilates, you are on the way to better sleep!
References:
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