Individuals who get regular exercise sleep better during the night and feel less tired during the day. Regular exercise can also help to improve the symptoms of sleep issues such as insomnia or sleep apnea and can even increase the amount of time you spend in the stages of your sleep cycle that help you wake up feeling restored.
While participating in more vigorous exercises results in more beneficial sleep, even light exercise, such as taking a short walk during the day, can help improve your sleep quality.
It is important to note, however, that it can take several months of this type of regular physical activity to begin feeling the full effects of healthy sleep. It is important to be patient and focus on making helpful habits that stick.
Time your exercises right for better sleep
Exercising helps to speed up your metabolism, increases your body temperature and helps to stimulate the release of hormones such as cortisol into your system. While physical changes like these aren’t a problem when exercising in the morning or early afternoons, exercising too close to bedtime can negatively impact your ability to sleep.
Look to finish any vigorous to moderate workouts at least three hours before your regular bedtime. If this doesn’t help and you find yourself still experiencing difficulties sleeping, look to move your workouts even earlier in the day. Workouts that are low-impact and relaxing, such as yoga or stretching, may be helpful in promoting sleep.
Exercise is great, but not too late in the day. Look to exercise at least 30 minutes a day, if able, while being sure to finish your workouts no later than 2 to 3 hours before your bedtime.
