6 Unexpected Benefits of Exercise on Good Sleep

We need to perform our best over a long period of time to achieve what we want and sleep is fundamental to do that.

Aside from the physical benefits - such as increased muscle mass and improved weight regulation, exercise will improve your mood, help you make better decisions and enhance your mental health. 

Here’s how exercise improves your sleep:

1. Helps Regulate Sleep Patterns

Exercise helps synchronize your internal body clock, known as the circadian rhythm (for more on this topic, click here).

Regular physical activity promotes the production of adenosine, a chemical that builds up in the brain throughout the day, increasing the need to sleep at night. As adenosine levels rise, they create a natural drive that makes it easier to fall asleep. 

2. Reduces Insomnia Symptoms

For people struggling with insomnia, exercise can be a powerful remedy. 

Engaging in regular aerobic exercise, like walking, running, or swimming, has been shown to decrease the time it takes to fall asleep and increase the total sleep time. Exercise also reduces anxiety and depressive symptoms, creating a better environment for restful sleep.

3. Promotes Deep Sleep

Exercise can increase the amount of time you spend in deep sleep, the most restorative phase of the sleep cycle. Deep sleep is essential for physical recovery, memory consolidation, and the release of growth hormones. By promoting deeper, more restorative sleep, exercise helps your body repair and rejuvenate, leading to better overall health and daytime functioning.

4. Reduces Stress and Anxiety

One of the most immediate benefits of exercise is its ability to reduce stress and anxiety. Physical activity lowers levels of stress hormones, such as cortisol, and stimulates the production of endorphins, the body's natural mood lifters. Lower stress and anxiety levels make it easier to unwind and fall asleep at night, improving sleep quality.

5. Helps with Sleep Disorders

Exercise can be particularly beneficial for individuals with sleep disorders. For example, it helps alleviate symptoms from conditions like restless legs syndrome by increasing blood flow and reducing leg discomfort, making it easier to fall and stay asleep.

6. Optimal Timing of Exercise

While exercise is beneficial for your sleep, the timing of your workout can influence its effectiveness. Morning or afternoon workouts are ideal because they help reinforce your natural circadian rhythm and promote alertness during the day. 

Intense exercise close to bedtime might have the opposite effect - acting as a stimulant and making it harder to fall asleep. However, light to moderate evening exercise, such as yoga or stretching, can still promote relaxation and better sleep.

Conclusion

Incorporating regular exercise into your daily routine can significantly enhance the quality and duration of your sleep. By regulating sleep patterns, reducing insomnia symptoms, promoting deep sleep, and alleviating stress and anxiety, exercise serves as a natural and effective way to improve your rest. 

Aim for consistent, moderate-intensity workouts, and be mindful of your exercise timing to maximize these benefits. With regular physical activity, you can enjoy the restorative sleep your body needs to function at its best.