Working out is excellent for your body and mind. It can control your weight, fight heart disease, boost your mood, and it can also help you get a good night’s sleep. Studies have shown that exercise does help you fall asleep more quickly and improves sleep quality. To get the greatest benefit from the exercise-sleep connection, it’s essential to understand why it works, how much activity you need to see benefits, and when to schedule a sweat session for maximum sleep results.
How Exercise Helps Sleep
Moderate aerobic exercise increases the amount of slow-wave sleep you get. Slow-wave sleep refers to deep sleep, where the brain and body have a chance to rejuvenate. Exercise can also stabilize your mood and decompress the mind, a cognitive process that is important for naturally transitioning to sleep.
The Right Time to Work Out
Traditionally, experts have recommended not exercising at night as part of good sleep hygiene. However, a new study, published Oct. 29, 2018, in Sports Medicine, suggests that you can exercise in the evening as long as you avoid vigorous activity for at least one hour before bedtime. The best times to be physically active depends on your habits, level of energy throughout the day, and what you want to achieve in your workout. For example, if you have trouble falling asleep, you should do your best to not hit the gym late in the evenings.
Making exercise part of your regular routine can contribute to healthier, more restful sleep—and may help improve sleep issues such as insomnia. Get out for a jog, cycle around your neighbourhood, hit the gym for some weight training or a cardio session on the treadmill. Every bit of exercise you commit can help you feel better during the day and sleep better at night.
Do not hesitate to contact us if you have trouble falling and staying asleep. Let’s find out together how you can improve your sleep quality and exercise habits.
Our Certified Personal Trainer, Colin Davis, can work with you to create a fitness program to get you moving! Colin is passionate about motivating his clients to adopt life-long health and lifestyle habits that provide lasting positive change. Email us now to learn more about our personal training sessions!
Certified Personal Trainer