The Role of Regular Physical Activity in Promoting Sleep

Getting enough sleep is one of the most essential components of a healthy lifestyle. Unfortunately, for many of us, a good night’s sleep feels like an unreachable goal. Insomnia, nightmares, and general anxiety can all lead to difficulty falling asleep, and even if you manage an adequate amount of sleep, it may not always be restorative and refreshing.

Thankfully, regular physical activity can make a huge difference to your quality of sleep. Exercise releases endorphins which help to naturally lift your mood, and provides the perfect opportunity to clear your mind of any chaotic thoughts or worries that might keep you awake. When it’s time for bed, your stressed-out body and tired muscles will thank you for all the work you put in.

Physical activity not only helps you fall asleep, but also helps ensure a better quality of sleep. Exercise increases the depth of your next sleep cycle, leading to a more restorative and dream filled deep sleep. Allowing yourself to be tired and active throughout the day will leave you feeling ready for a good nights rest.

The Benefits of Excercise on Sleep Quality

Physical activity helps improve your overall sleep hygiene. Developing and adhering to a healthy bedtime routine can make a huge difference to how you feel throughout the day. Exercise, in a sense, helps to regulate your circadian rhythm which helps your body know when it’s time to fall asleep and when it’s time to wake up.

It also helps to reduce the levels of cortisol in your body. Cortisol is the hormone known for how it affects your stress levels, however, it can also disrupt your sleep if its levels are too high when it’s time to sleep. Regular physical activity helps reduce the amount of cortisol in your body, helping you get better rest.

Finding the Right Physical Activity

Not all physical activities are created equal when it comes to promoting sleep quality. It’s important to find activities that allow you to relax and are not overly strenuous or too physical. Low intensity activities such as walking, tai chi or yoga are perfect for helping to relax your body and provide a great transition to sleep.

More intense activities like running, HIIT training, or team sports can be beneficial, however, they need to be completed during the day and not too close to your bedtime to ensure that your body is well-rested and not too energized for sleep. Keeping mental check-ins during the activity to see how your body is managing will help you find the balance between physical activity and adequate rest.

It’s important to create a routine you can stick to which fits in with your lifestyle. Small changes such as walking or stretching in the morning can make a big difference to how you feel by bedtime.

The Benefits of Regular Physical Activity

• Improved mental health
• Reduced stress levels
• Controlled blood pressure
• A decrease in cortisol levels
• Better mood and productivity
• Reduced anxiety
• Stronger immune system
• A deeper, more restorative sleep

Conclusion

The positive effects of regular physical activity on your sleep hygiene are clear, as are the effects on your overall health and wellbeing. Taking the time to find the right physical activity and routine for your lifestyle can have both short and long-term physical and mental benefits when it comes to getting a good night’s sleep.