How To Enhance Your Exercise Routine For Improved Sleep

If you have experienced a satisfying workout followed by a restful night’s sleep, you are already familiar with the connection between exercise and better sleep. Specialist in clinical psychology, Michael J. Breus, PhD, also known as The Sleep Doctor, explains that regular exercise can lead to deeper stages of sleep, longer duration of sleep, and reduced stress levels, all of which contribute to better quality sleep. The key lies in understanding how to tailor your exercise routine to optimize your sleep, as certain types of workouts can have varying effects depending on the time of day they are performed, similar to the impact of consuming coffee.

While engaging in physical activity generally enhances sleep quality, there is ongoing discussion about the optimal timing of cardio workouts. The Johns Hopkins Center for Sleep suggests that individuals who engage in at least 30 minutes of moderate aerobic exercise daily may experience an improvement in their sleep quality on the same night. However, the timing of exercise can be crucial due to its effect on core body temperature. Dr. Breus explains that the body naturally begins to cool around 10:30 pm, signaling the release of melatonin to initiate sleep. Exercising too close to bedtime, within three to four hours, can raise body temperature and interfere with the natural sleep process.

Another factor influencing post-workout alertness is the release of neurochemicals like endorphins during exercise. These endorphins can create a sense of wakefulness, particularly after prolonged and intense workouts that lead to spikes in endorphins and cortisol levels, the stress hormone which is usually lower during sleep. Consequently, high-intensity activities such as running are not recommended before bedtime to avoid disruptions in sleep patterns.

If you find it challenging to fall asleep after exercising, it might be beneficial to schedule your workout earlier in the day. Alternatively, if exercising close to bedtime is unavoidable, Dr. Breus suggests opting for low-intensity activities like balance work or yoga. Incorporating meditative breathing exercises and stretching into your routine can also help slow down the heart rate and promote relaxation, enhancing the quality of your sleep.

Consider trying this yoga flow designed to enhance sleep quality before bedtime:

In conclusion, while exercise can enhance sleep quality, it is advisable to refrain from engaging in strenuous workouts within three to four hours of bedtime to ensure uninterrupted rest. It may be best to save high-intensity workouts for the morning hours to support a peaceful night’s sleep.