Exercise can have a major impact on our sleep quality and quantity. Regular physical activity improved the quality and duration of one’s sleep, making them feel more awake and ready for the day ahead. It can also help reduce insomnia and improve sleep in those who face difficulty sleeping, such as those suffering from sleep apnea.
Sleep can also be impacted by anxiety, stress, and general fitness. When we exercise regularly, it not only helps us physically, but can act as a way of de-stressing and having us better equipped to rest through the night. Exercise regulates our energy level, allowing us to feel more energetic during the day and thusly go to sleep easier.
Plus, physical activity can increase our production of endorphins. The endorphins released help combat insomnia, regulate sleep cycles, reduce stress, and improve overall body functioning throughout the day.
The Benefits of Sleep After Exercise
Sleep is the body’s natural way of recovering and rechargeing energy levels. Exercise relies on stored energy, which is why quality sleep and rest are so important after physical activity. Deep sleep helps to reduce inflammation and muscle soreness, as well as aiding muscle development.
A lack of sleep after exercise leads to fatigue, lack of concentration, decreased strength, and a increased risk of developing an illness. All of this is avoidable through getting enough sleep and resting up after working out.
Maximizing Your Sleep Quality Through Working Out
In order to fully reap the rewards of this relationship between exercising and sleep, it is important to pay attention to when you exercise. Working out two to three hours before bedtime can interfere with falling asleep at night. So, if you do plan on flexing your muscles late at night, aim to do it in the late afternoon, and leave the late night workouts for the morning time.
Another key factor to fullfill when trying to maximize your sleep quality is to avoid caffeine and other stimulants close to bedtime. Having caffeine 6-8 hours before going to sleep can interfere with sleep and reduce your sleep quality tremendously. So above all, make sure to have a well balanced sleeping routine and schedule your workouts accordingly.
Lastly, avoid working out too close to bedtime, and opt for something low-intensity instead. If you push yourself too hard too close to bedtime and don’t give your body time to cool off and relax, it will be difficult to fall asleep once you hit the hay.
Tips to Help You Sleep Better After Exercise
- Engage in light exercise a few hours before bedtime.
- Avoid stimulants, like caffeine, close to bedtime.
- Opt for a relaxing activity such as reading or stretching.
- Create a pre-bedtime routine and stick to it.
- Keep your bedroom cool and dark for optimal sleep.
- Avoid workouts close to bedtime, and opt for low-intensity options.
Conclusion
Exercise and sleep are essential to a healthy lifestyle. A well-balanced sleep routine, coupled with regular physical activity, can help to improve our quality and duration of sleep. By paying attention to when we workout and avoiding caffeine and stimulants close to bedtime, we can maximize our sleep quality afterwards and make sure we rest up correctly.