How Exercise Impacts Your Sleep

When it comes to sleep, exercise can feel like a double-edged sword. It's known to improve sleep, but many believe that working out too close to bedtime can make it harder to fall asleep. So what's the truth?

Poll

What's your go-to workout time?

Morning

Afternoon

Evening

The Link Between Fitness and Rest

Sleep is crucial for your overall health. Experts recommend seven to nine hours a night to lower the risk of cardiovascular disease and diabetes, improve mental health, and prevent accidents.

Yet, about 25 percent of Canadians report they aren't getting enough.

Exercise is a common recommendation for better sleep. Studies overwhelmingly show that regular exercisers sleep better than their sedentary peers, a finding that holds true across different ages and genders.

High levels of physical activity are almost always linked to better sleep satisfaction.

However, the effect of a single workout on that same night's sleep is less clear. While mostly positive, the results aren't as strong as those from a consistent fitness routine.

Many studies also focus on young, fit, healthy men, which doesn't represent the general population, especially those who struggle with sleep.

"The effects of acute exercise on sleep may vary according to the characteristics of the individual and exercise bout," notes Christopher Kline of the University of Pittsburgh’s Centre for Sleep and Circadian Science.

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How to Use Exercise for Better Sleep

Despite the common advice to avoid exercise within three hours of bedtime, the idea that a late-night workout will keep you awake has been repeatedly challenged.

One study found that 90 percent of people who exercised less than four hours before bed reported sleeping the same or better than on non-exercise days.

Even a workout just 30 minutes before bed didn't seem to harm sleep quality. If the only time you can fit in a workout is late in the evening, you should feel confident doing so.

Aerobic exercise is often studied, but weight training and mind-body exercises like yoga and tai chi are also beneficial.

A recent review of 22 studies found that yoga, tai chi, walking, and running all led to notable improvements in sleep quality for people with insomnia.

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Patience is also key. For some, especially older adults or those with existing sleep issues, improvements might not be immediate.

One large study reported that sleep began to improve eight weeks after starting a regular exercise program, while another noted changes after 10 weeks.

The duration of the workout also matters, with more consistent results seen from workouts lasting longer than an hour.

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Finding What Works for You

With so many variables, finding the right exercise routine to improve your sleep may take some trial and error.

It’s also important to remember that sleep quality isn't just about duration. Taking less time to fall asleep, waking up fewer times during the night, and feeling more refreshed in the morning are all signs of better sleep.

Whether you prefer walking, running, cycling, or yoga, regular exercise can help you achieve longer and more restful sleep.

Source: montrealgazette

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.