Over the years, researchers have looked at the link between exercise and sleep. According to previous research, regular exercise might help you overcome sleep-related issues and obtain enough rest. Insufficient or poor-quality sleep has also been linked to reduced levels of physical activity the next day, according to new study.
As a result, specialists now believe that sleep and exercise have a reciprocal relationship. In other words, improving your exercise regimen may help you sleep better, while having enough sleep may lead to higher levels of physical activity during the day.
What Impact Does Exercise Have on Sleep?
Regular exercise has several advantages. Reduced risk of illnesses like cancer and diabetes, enhanced physical function, and a higher quality of life are just a few of them. Exercising can also be beneficial to specific groups of people. Pregnant women who engage in regular physical activity, for example, are less likely to acquire excessive weight or have postpartum depression, while elderly individuals who exercise are less likely to be hurt following a fall.
Many people find that exercising helps their sleep. Adults can improve their sleep quality by lowering sleep onset – or the time it takes to fall asleep – and reducing the amount of time they spend awake in bed during the night by engaging in moderate-to-vigorous activity. Physical exercise can also assist with daytime drowsiness and, in certain cases, minimize the need for sleeping pills.
The optimal activity for improving sleep is primarily determined by your age. For example, some studies have revealed that moderate exercise training over many weeks can increase sleep quality and length in teenagers, but strenuous activity over the same time period has been shown to reduce sleep duration in certain tens.
Healthy individuals who exercise regularly can sleep better. While acute physical activity might have a little impact on sleep quality and length, regular, moderate exercise can increase sleep duration, enhance sleep quality, and shorten sleep onset time.
Similar findings were found in the 2013 Sleep in America poll, which polled persons between the ages of 23 and 60 and focused on “Exercise and Sleep”. Approximately 76-83 percent of those who exercised lightly, moderately, or vigorously said their sleep quality was excellent or satisfactory. This ratio fell to 56% among people who did not exercise. Exercisers were also more likely to acquire more sleep over the week than they required.
Manual labor jobs7, as compared to exercise, may not give the same alleviation for sleep issues. One explanation for this is because many physically demanding occupations can cause musculoskeletal aches and pains, which can interfere with sleep. Furthermore, manual labor that requires lengthy hours might put an individual at risk for stress and fatigue8. When physical work or strenuous exercise has a negative influence on sleep quality, finding the appropriate mattress for your sleep preferences and body type can help relieve discomfort and improve recovery.
Can Exercise Before Bed Be Harmful?
According to one study, the majority of persons who exercise until 8 p.m. or later11 fall asleep fast, get enough deep sleep, and wake up feeling rested. Late-night exercisers reported similar percentages for these categories, indicating that late-night exercise may help some persons.
Similar findings have been seen in other investigations. In one study, people who exercised in the evening12 reported greater slow-wave sleep and higher latency for rapid eye movement sleep, as well as less stage 1 (or light) sleep, compared to the control group. However, greater core temperatures – which can occur after intense exercises – were linked to decreased sleep efficiency and longer time awake following sleep onset, according to the researchers.
However, according to certain studies, the great majority of people do not exercise one hour before night. The National Sleep Foundation’s 2005 Sleep in America poll, which polled persons aged 18 and up, is one example. 4 percent of those polled said they exercised within an hour of going to bed on a daily basis, 7% said they did so a few times a week, and 5% said they exercised before bed a few times a month. The remaining respondents either did not exercise an hour before night or did not react at all.
Because study findings among late-night exercisers were mixed, you should base your exercise timings and intensity on what works best for your sleep routine.
Other Health Benefits of Physical Activity
In addition to helping, you sleep better, regular exercise also provides the following benefits :-
- Muscle Mass and Bone Strength: Weightlifting and other strength-building workouts can help you gain muscle mass. Physical exercise maintains bones and joints in good health in older persons. This can help to prevent the natural loss of bone density that comes with aging and reduce the chance of a hip fracture during a fall.
- Increased Balance and Flexibility: Balance activities such as tai chi make walking on uneven terrain simpler and lower your chance of falling and harming yourself. Yoga and other stretching activities might help you maintain your body’s flexibility.
- Improved Endurance: Some aerobic exercises can raise your heart and breathing rates7, which is beneficial to your cardiovascular, respiratory, and circulatory health. Running or brisk walking, swimming, and cycling are all endurance workouts.
- Weight Management: Exercising assists you to burn the calories you absorb when eating and drinking. Because some people require more physical activity to burn calories, the appropriate quantity of exercise varies on your body type. Most adults, however, should engage in 30 minutes of moderate aerobic activity five times each week.
- Longer Lifespan: People who exercise for 150 minutes each week are 33% more likely to live longer than those who do not. Keep in mind that being healthy does not necessitate excessive physical exercise. Even short bursts of moderate to strenuous exercise can help you improve your overall health.
- Reduced Health Risks: Exercising regularly can help you avoid a variety of illnesses and medical disorders. Cardiovascular disease, stroke, diabetes, and some forms of cancer are among them. Physical activity can also help you avoid mental illnesses such as sadness and anxiety.
What Are the Best Times to Exercise?
When it comes to sleeping, the time of your workout is critical. Aerobic activities done early in the morning have been found to improve sleep quality more than workouts done later in the day or evening. Exercising first thing in the morning has also been connected to increased slow-wave sleep. A 10-minute or longer stroll throughout the day can also help you sleep better that night.
Avoid vigorous activity within three hours of your scheduled bedtime, as a general rule. Working out late in the day raises your body temperature, which might affect your sleep onset and quality. High-intensity workouts within an hour of night have even been shown to reduce sleep time and efficiency in some studies.
Yoga and other stretching activities, which create feelings of relaxation and can enhance sleep quality, may be more appropriate evening workouts. Alternatively, you can use progressive muscle relaxation, meditation, and other relaxation techniques to relieve physical stress before going to bed.
