Exercise: It’s Not Just For Looking Good
With summer right around the bend, it’s seemingly harder to find a free bench at the gym or secure a spot in your favorite hot yoga class. Summer is often correlated with bikini season, and with New Year’s resolutions still top of mind, people are prioritizing exercise.
As obvious as it seems, people shouldn’t view looking good as the sole benefit of working out. Exercise is deeply beneficial to sleep, and you don’t have to run marathons, squat 350 or scale mountains to reap the rewards. A regular routine of moderate exercise, 20 to 30 minutes a day, most days of the week, can positively impact your shut-eye.
- Exercise increases time spent in deep sleep, a phase of sleep that is essential to the body’s physical restoration and rejuvenation.
- Regular exercise lowers stress, a common sleep disruptor, by easing anxiety and aiding in mental and physical relaxation to make sleep easier to achieve and sustain.
- Exercise helps with maintaining a healthy weight, a characteristic that protects sleep over the course of a lifetime and lowers the risk of developing certain sleep disorders.
- Exercise raises the body’s temperature, enhancing the sleep-inducing effects associated with the drop in temperature the body experiences as part of its natural physiological process of preparing for sleep.
- Physical activity during the day may also contribute to greater sleep duration, an increase in the total amount of sleep received in a night.
- People who exercise tend to fall asleep more quickly and sleep more soundly.
To maximize exercise’s sleep-enhancing benefits and avoid any interference with nightly rest, timing is essential. Morning exercise boosts alertness and focus, and helps to strengthen the internal body clock that regulates sleep-wake cycles. Enhance the early-morning benefits of exercise by combining it with exposure to natural light.
Late afternoon and early evening are also ideal times for exercising. Body temperature is at its highest at the end of the day, and as previously mentioned, enhanced drops in body temperature are associated with sleep onset. Just remember to finish exercising at least three hours before your bedtime to avoid sleep disruption.
Note: exercising for hours to improve your sleep isn’t necessary, a little goes a long way. Nor do you need to get your daily exercise all at once. Breaking up exercise throughout the day will provide the same benefit, provided you don’t schedule exercise too close to bedtime.
Since all types of exercise will help sleep, engage in a physical activity you like. Do yoga in the morning or take a dance class. Walk the dog, go for a jog, hit the gym or join your company’s softball team. The more you enjoy exercise, the more likely you are to stick with it – and the more you will strengthen your overall sleep routine.