FERNWOOD FITNESS - PULSE eMagazine - Issue#13 - Flipbook - Page 29
The Science Behind
Exercise and Sleep
Engaging in regular physical
activity doesn’t just bene昀椀t
your waistline; it plays a
pivotal role in enhancing
sleep. Studies have
consistently shown that
individuals who incorporate
exercise into their routines
experience improved
sleep quality and reduced
instances of insomnia. For
instance, a comprehensive
review highlighted that
various forms of exercise,
including aerobic and
resistance training,
signi昀椀cantly enhance sleep
quality in adults.
Finding Your Fit: Which
Exercises Promote
Better Sleep?
Not all exercises are created
equal when it comes to sleep
bene昀椀ts. Here’s a breakdown:
• Resistance Training:
Engaging in strengthbased exercises, such
as weightlifting or
bodyweight workouts,
has been linked to
improved sleep quality.
A year-long study found
that participants who
incorporated resistance
training into their routines
experienced better sleep
duration and ef昀椀ciency.
• Aerobic Activities:
Cardiovascular exercises
like walking, jogging,
or cycling can also
enhance sleep. A study
involving 490 adults
who committed to
walking 10,000 steps
daily reported signi昀椀cant
improvements in sleep
quality and duration.
• Mind-Body Practices:
Activities such as yoga
and tai chi not only
promote relaxation but
have been shown to
improve sleep quality,
especially in older adults.
Timing is Everything: When
Should You Exercise?
While exercise is bene昀椀cial,
the timing of your workouts
can in昀氀uence sleep:
• Morning or Afternoon
Workouts: Engaging in
physical activity during
these times can help
regulate your circadian
rhythm, making it easier
to fall asleep at night.
• Evening Exercise:
Contrary to popular belief,
exercising in the evening
doesn’t necessarily
disrupt sleep. However,
it’s advisable to avoid
vigorous workouts close
to bedtime, as they might
increase adrenaline levels
and body temperature,
potentially hindering
sleep onset.
The Mood Connection:
Exercise, Stress, and Sleep
Physical activity is a natural
stress reliever. By reducing
anxiety and depressive
symptoms, exercise creates
a mental environment
conducive to restful sleep.
The release of endorphins
during workouts not only
boosts mood but also
promotes relaxation, making
it easier to drift into slumber.
TIPS
TO HARNESS
EXERCISE FOR
BETTER SLEEP
Consistency is Key:
Aim for at least
150 minutes of
moderate-intensity
exercise per week.
Listen to Your Body:
Choose activities you
enjoy maintaining
motivation and
ensure sustainability.
Mind the Clock:
Schedule workouts
at times that align
with your personal
routine and don’t
interfere with your
sleep schedule.
Combine with
Good Sleep
Hygiene:
Maintain a regular
sleep schedule,
create a restful
environment, and
limit caffeine
and screen time
before bed.
