Sweat Your Way to Dreamland: How Exercise Can Improve Sleep Quality
Get Moving, Sleep Better
We’ve all heard the phrase “they’ll sleep well tonight” after a kid spends the day running around. But did you know that even a small amount of routine physical activity can significantly improve the quality of your sleep? The American Academy of Sleep Medicine suggests that consistent exercise can lead to better sleep over time, especially for those with insomnia.
The Science Behind Exercise and Sleep
While we know that adequate sleep and regular exercise are both essential for our overall health, the connection between the two is still not fully understood. Research has shown that exercise can increase REM sleep, sleep continuity, and sleep efficiency in adolescents. In adults, regular exercise has been linked to improved total sleep time, sleep efficiency, and sleep quality.
Exercise and Sleep: A Dynamic Duo
Older adults seem to benefit the most from exercise when it comes to sleep quality. Studies have shown that consistent moderate-intensity exercise, such as yoga or brisk walking, can lead to significant improvements in sleep outcomes. Even a single exercise session can make a difference.
Timing is Everything
While it’s often assumed that evening exercise can disrupt sleep, research suggests that it’s not necessarily the case. However, it’s recommended to leave a window of at least 2 hours between exercise and bedtime to allow your body temperature to cool down and your endorphins to decrease.
Find an Activity You Enjoy
The key to using exercise to improve sleep is to find an activity you enjoy and can stick to consistently. Whether it’s outdoor activities like hiking or cycling, or indoor activities like spin class or dance, the most important thing is to make exercise a regular part of your routine.
How Much Exercise is Enough?
The Centers for Disease Control and Prevention recommend at least 150 minutes of aerobic and muscle-strengthening activity per week. While this may seem like a lot, you can break it down into smaller sessions and work your way up to your goals.
Commit to a More Active Lifestyle
It may take time to adjust to a new exercise routine and see improvements in sleep quality. But with consistent effort, you can reap the rewards of better sleep and improved overall health. So why not give it a try? Your body – and mind – will thank you.
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