She Strengthens

Sleep Better Tonight: The Surprising Impact of Exercise on Your Rest

Are you tired of feeling like a zombie due to lack of sleep? Have you tried every trick in the book, from ditching afternoon coffee to sporting a sleep mask, but still can’t seem to get a good night’s rest? Before you resign yourself to a life of sleep deprivation, consider this: your workout routine might be the key to unlocking better sleep.

The Exercise-Sleep Connection

According to physical therapist Grayson Wickham, incorporating any type of exercise into your routine can improve sleep quality. However, there’s a catch: the exercise must be “dosed appropriately.” Overexertion can lead to overtraining syndrome, a condition marked by too much exercise and too little recovery. This can cause a range of unpleasant symptoms, including insomnia and reduced sleep quality – the exact opposite of what you’re trying to achieve.

Timing is Everything

The time of day you exercise can also impact your sleep quality. Exercise naturally increases cortisol levels, which can disrupt your body’s natural sleep-wake cycle. Working out in the morning, when cortisol levels are already high, can support your body’s natural rhythm. On the other hand, exercising before bed can cause cortisol levels to spike when they’re supposed to be dipping.

The Best Workouts for Better Sleep

So, what are the best workouts for promoting better sleep? Here are some tips:

• Morning: Strength training can be beneficial, but try to avoid it close to bedtime. Instead, opt for morning strength training sessions to give your body time to wind down before sleep.
• Midday: Running can be a great way to get some exercise, but try to limit high-intensity runs to before lunchtime. Casual jogs, on the other hand, shouldn’t interfere with your sleep schedule.
• Night: Gentle Hatha yoga or stretching exercises can help your body relax before bed.

Additional Sleep Tips

Exercise is just one piece of the puzzle when it comes to getting a good night’s sleep. Here are some additional tips to try:

• Dim the lights: Avoid blue-green light exposure after dinner by dimming the lights in your home and wearing blue light glasses when using electronic devices.
• Get on a sleep schedule: Consistently waking up and going to bed at the same time can improve sleep quality, digestive health, hormone function, and productivity.
• Manipulate temperature: Keep your bedroom cool by wearing light clothing and adjusting your thermostat to around 65°F.

The Bottom Line

Exercising can lead to better sleep quality, but it’s not a magic bullet. By timing your workouts correctly and incorporating additional sleep-promoting habits into your routine, you can improve the quality of your rest and wake up feeling refreshed and revitalized.