If you want to improve your health, you may include exercise in your daily routine. We all know the benefits of exercise for our physical health. But, did you know that it can also have a big impact on the quality of your sleep? Your sleep is a crucial part of your health. Therefore, you should discover ways to include exercise to improve your life. Discover more about the connection between sleep and exercise.
The Connection Between Sleep and Exercise
Exercise and sleep are more closely related than you might think. Regular physical activity can improve your sleep patterns and help you fall asleep faster, stay asleep longer, and enjoy more restorative slumber.
When you exercise, your body releases endorphins, which are natural mood lifters. It also helps to regulate sleep-inducing hormones like melatonin. This can lead to a more peaceful and restful night’s sleep.
Types of Exercise and Their Sleep Impact
Different types of exercise impact your body and your sleep in different ways.
Aerobic Exercise: The Sleep Booster
Aerobic activities like walking, jogging, swimming, and cycling can be particularly effective in improving sleep. These workouts increase your heart rate and body temperature. When done consistently, they can help regulate your sleep-wake cycle.
Strength Training: A Restful Night’s Helper
Strength training exercises, including weightlifting and resistance training, can also promote better sleep. These workouts can increase the time you spend in deep, restorative sleep. This is essential for physical recovery.
Yoga: Stress Buster and Sleep Enhancer
Practicing yoga can benefit sleep by reducing stress and promoting relaxation. These activities help lower cortisol levels–a hormone that can interfere with sleep when elevated.
Timing Matters: When to Exercise for Better Sleep
Also, the time you work out can alter how your body feels. It can also influence your sleep.
Morning Workouts: An Early Energy Boost
Exercising in the morning can provide an energy boost for the day. It can also help regulate your sleep-wake cycle. Morning workouts are ideal for people who struggle with falling asleep at night.
Afternoon Workouts: The Sweet Spot
Exercising in the late afternoon or early evening can be a great way to de-stress and promote better sleep. Just be sure to finish your workout at least a few hours before bedtime to avoid potential sleep disruption.
Night Workouts: Proceed with Caution
While some people can exercise at night without waking up, others may find it hard to wind down after intense workouts. Pay attention to your body’s signals and adjust your workout schedule.
Sleep Tips After Exercise
There are certain behaviors related to exercise that can help improve your sleep. After exercising, take a cool shower or relax in a cool room. Lowering your body temperature can signal to your body that it’s time to wind down and prepare for sleep.
Staying hydrated is essential. But, avoid drinking too much water close to bedtime. This will prevent waking up for bathroom trips during the night.