We are always being told just how important regular exercise is when it comes to maintaining a healthy lifestyle. However, were you aware that exercise is a cornerstone that can significantly improve your quality of sleep?
It may sound counter-intuitive because many people talk about using mindfulness and relaxation techniques to get a good night’s sleep. However, you also need the right amount of exercise for your body. So, if you exercise a lot, you could benefit from incorporating mindfulness and relaxation techniques after your exercise session, spend a few minutes engaging in mindfulness or relaxation techniques, such as deep breathing or meditation. This can help transition your body and mind into a state of calm, making it easier to set the stage for better sleep later.
Making the effort to engage in physical activity has been proven to promote a better level of sleep by decreasing levels of stress, lowering your anxiety, and encouraging the release of your endorphins. It may seem like a stretch, but it’s really not. A little bit of exercise regularly in your life can go a very long way not just towards sleep but towards many other parts of your life too.
Expanding a bit more on the topic of exercise, you’re probably curious about exactly what kinds of exercise can lead you to better nights of sleep. Well, in this article, we’ll be working our way through the five very best forms of exercise that can assist you to achieve a better degree of sleep and have you waking up feeling more refreshed and fully rejuvenated.
1. Aerobic/Cardiovascular exercise
Aerobic or cardiovascular exercise is an excellent way to promote better sleep. This type of exercise is very easy to do and involves activities such as swimming, walking or jogging, going for hikes, and even dancing. Aim to get your heart rate above 110 beats per minute, for at least 150 minutes of moderate-intensity aerobic exercise per week to experience the sleep-enhancing benefits.
2. Various forms of yoga
Yoga is a holistic exercise that combines physical postures, breathwork, and mindfulness. It is well known for its ability to reduce stress, increase relaxation, and promote overall well-being.
Regular yoga practice has been shown to improve sleep quality by calming the mind, releasing tension in the body, and promoting mindfulness. Incorporate a gentle yoga routine into your daily or weekly schedule, especially in the evening, to prepare your body and mind for restful sleep.
Simple stretching could also be helpful if yoga is really not your thing.
3. Strength training
Strength training, also known as resistance training or HIIT (High Intensity Interval Training), involves working your muscles against resistance, such as weights or resistance bands. Engaging in strength training exercises not only helps build muscle and improve overall strength but also has positive effects on sleep quality.
Strength training improves sleep by reducing anxiety, promoting hormonal balance, and
increasing the release of growth hormones during sleep. If you are also doing other workouts, you don’t need to do strength training every day. A few days a week is more than enough.
4. Pilates
Pilates is a low-impact exercise method that focuses on core strength, flexibility, and body awareness. The controlled movements and emphasis on breathwork in Pilates help reduce stress and tension in the body, promoting a sense of relaxation. Regular Pilates practice can improve sleep quality by enhancing body awareness, promoting muscle relaxation, and reducing pain and discomfort. Incorporate Pilates into your exercise routine to reap the benefits of improved sleep.
5. Tai Chi
Tai Chi is an ancient martial arts from China that merges slow, mostly flowing movements with a combination of mindfulness and deep breathing exercises. This gentle exercise promotes balance, flexibility, and relaxation. Tai Chi has been found to improve sleep quality by reducing stress, anxiety, and promoting a sense of calm. Practice Tai Chi regularly to experience its soothing effects on both body and mind.
3 sleep exercise myths:
Timing of your exercise routine:
The research is inconclusive. Research shows that for some people, exercising in the morning is better than towards the end of the day, and for others, it’s the opposite. You will need to experiment a bit and see what works best for you. I prefer exercising in the morning. What we do know is that intensive exercise too close to when it’s time to go to sleep is not a good idea. Intensive exercise too close to bedtime can be stimulating and cause it to be much more difficult to drift off to sleep. Aim to finish your exercise session at least two to three hours before bedtime to allow your body to wind down.
Exercise when you feel like it:
With sleep consistency is key, and exercise is no different. Establish a regular exercise routine and stick to it, aiming for a balance of aerobic, strength, and relaxation-focused activities throughout the week.
Feel the pain and do it anyway:
Listen to your body and make adjustments, if you need to. While exercise is important feeling pain decreases the pleasure you may get from your workout. Notice how exercise affects your sleep and which types work best. If you find that certain types or intensities of exercise disrupt your sleep, adjust your routine accordingly. Everyone’s body is unique, so it’s important to find the exercise regimen that works best for you.
What exercises should you incorporate into your life?
Now that we’ve covered five different forms of exercise that you can implement into your life to help you get a better quality of sleep, you’re probably wondering what will work for you? As you went through these, you may have already recognized specific exercises that would be suitable for your physique, your lifestyle, and your schedule.
Putting in the effort to engage in regular exercise works to not only improve your overall physical fitness but as you can see, it can have a positive impact on your sleep quality as well. From the various aerobic exercises and all sorts of yoga, you should have no issue finding what you like.
You don’t have to overwhelm yourself with trying to add exercise into your routine, just see what you can do. Try a little something each day and figure out what gives you the best results. Most of all realize that you need to come up with the plan and actions that are most suitable for you. Having said that, with a little effort, some persistence, and commitment, you too can see the benefits of exercise when it comes to sleeping well.
Enclosed is a weekly planner so you can work out when to exercise given your schedule because often that is the biggest barrier.Â
If you would like to improve your sleep experience, please book in a confidential call so we can discuss your specific situation and explore potential sleep solutions for you.
