The Benefits of Exercise – Exercise can help you sleep.

The Benefits of Exercise – Improve your Sleep.

Exercise has been associated with improved sleep.[i]

Recent trials have found exercise is associated with improved sleep quality, longer sleep times, more efficient sleep and a reduced time to fall asleep.[ii]

And the benefits can be quick acting. In the short term, exercise was found to improve many elements of sleep including a reduced time to fall asleep and increased sleep times.[iii]

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Exercise has also found to be associated with improved mood and less daytime sleepiness.[iv]

How does it work?

Again, the exact mechanisms are unknown but here are some theories.

It is thought that the energy used during exercise stimulates the process of recuperation during sleep.[v]

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Additionally, the raise in body temperature that happens when we exercise is thought to help it drop during sleep which improves sleep quality.[vi]

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As we have spoken about, before exercise also helps to reduce sleep and improve mood which can also help with falling asleep.[vii]

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How much exercise?

Well the great thing about exercise is it is cheap and available to the majority of adults.[viii] But how much exercise is recommended?

The National Sleep Foundation recommends about 150 minutes of moderate to vigorous exercise every week which works out to be about 5 sessions of 30 minutes. If that is too much, they say that even 10 minutes of walking, riding or swimming can help improve sleep.[ix] [x]

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So, if you are feeling tired or having trouble sleeping, after checking with your health professional, perhaps try getting your sweat on. It may just help you get the sleep you need and crave.

Conclusion

Exercise can help you fall asleep quicker, help you sleep longer and improve your quality of sleep. It is thought that energy depletion during exercise helps the restorative process, the change in body temperature improve sleep quality and improved mood and reduces stress helps us to fall asleep. Just 10 minutes can help. Give it a go.

[i] Kelley, G. A., & Kelley, K. S. (2017).

[ii] Kredlow, M. A., Capozzoli, M. C., Hearon, B. A., Calkins, A. W., & Otto, M. W. (2015).

[iii] Ibid.

[iv] https://www.webmd.com/sleep-disorders/news/20100917/exercise-helps-you-sleep#1

[v] Driver HS, Taylor SR. Exercise and sleep. Sleep Med Rev. 2000;4(4):387-402. doi:10.1053/smrv.2000.0110

[vi] Gilbert SS, van den Heuvel CJ, Ferguson SA, Dawson D. Thermoregulation as a sleep signalling system. Sleep Med Rev. 2004;8(2):81-93. doi:10.1016/S1087-0792(03)00023-6

[vii] https://www.sleepfoundation.org/articles/how-does-exercise-help-those-chronic-insomnia

[viii] Brady, T.J., Jernick, S.L., Hootman, J.M. & Sniezek, J.E. (2009) cited in Kelley, G. A., & Kelley, K. S. (2017).

[ix] https://www.sleepfoundation.org/articles/how-exercise-impacts-sleep-quality

[x] https://www.sleepfoundation.org/articles/study-physical-activity-impacts-overall-quality-sleep

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