The Influence of Strength Training on Sleep

Strength training is a proven method of improving physical fitness, endurance, and strength. However, most people don’t realize that strength training also has the power to improve their sleep. During strength training, the body produces endorphins, which are hormones responsible for reducing stress and aiding in relaxation. People often utilize strength training to add structure to their day, providing them with the relaxation they need during the evening to have better sleep.

Strength training also has the ability to improve sleep by increasing the body’s core temperature. When a person engages in physical exercise, their body’s core temperature can rise. When the body’s temperature is naturally decreased and stabilized, it is more prepared to rest. People who engage in regular strength training are more likely to get more restful sleep on a nightly basis.

Finally, strength training can also reduce stress levels, allowing people to better relax and wind down before bed. Stress and anxiety are two of the biggest enemies of a peaceful night’s sleep. People who have more time for strength training throughout the week may find themselves feeling calmer and more relaxed, leading to significantly better sleep.

Strength Training before Bed

For those who are convinced of the influential power of strength training on sleep, it may be worth considering doing a short workout session right before bed. It is essential that strength training is done only a few hours before bed, not right before sleeping. This will allow the hormones in the body to settle down and reduce the body’s temperature in time for a peaceful night’s rest. However, if strenuous exercise is done close to bedtime, cortisol, the ‘stress hormone’, may still be too high, leading to restlessness.

If any strenuous exercise is done close to bedtime, individuals should focus on doing more relaxing activities such as light stretching or yoga. This will help relax the body and mind and provide a peaceful night’s sleep.

Mental Benefits

Aside from the physical implications, strength training can also greatly benefit mental health. Studies have shown that regular strength training can help reduce anxiety and depression. The improved cortisol levels, and the increased endorphins can both lead to better moods and overall outlooks on life. This mental clarity can then lead to better sleep quality, as the mind becomes less preoccupied with stressful thoughts at bedtime.

Another positive mental benefit of strength training comes in the form of improved confidence. For many, the physical results that come with strength training create a deeper sense of self-esteem and body confidence. This can then naturally lead to a more optimistic outlook, which in turn, can lead to more restful sleep.

Strength training can also help quieter the mind and body, leading to an overall feeling of relaxation. This relaxed feeling can then, of course, lead to a better quality of night sleep.

What Strength Training Activities?

• Weightlifting
• Yoga
• Pilates
• HIIT
• Swimming
• Cycling

Conclusion

Strength training has the ability to improve mental health, physical wellbeing, and sleep. Used correctly, strength training can help boost energy throughout the day and create a calming sensation throughout the evening, leading to a better and more restful night’s sleep. All those who’re interested in improving their sleep quality should seriously consider starting a strength training program.