How Exercise Can Help You Sleep Better and Wake Up Focused.
Exercise is one of the most natural ways to improve your sleep. The Mayo Clinic reports that exercise can help reduce stress, improve mood, and improve sleep quality. Regular exercise can help you sleep better even if you don’t have a sleep disorder.
One of the key benefits of exercise is that it releases endorphins. Endorphins are hormones that can improve your mood and help you relax. They’re also responsible for your body’s natural “high” after exercise.
Many Americans are directly impacted by sleep conditions like insomnia, which make it difficult to fall and stay asleep consistently. There are tons of natural remedies when it comes to treating insomnia, but very few are as effective as exercise.
If you’ve been diagnosed with insomnia, the last thing that’s probably on your mind is expending more energy that you don’t have by participating in an exercise routine. Yet, there is plenty of evidence that suggests that exercise can boost the quality of sleep that you’re getting each night.
To understand how exercise impacts sleep, you need to think about how exercise impacts the body and mind.
Take a look at how the effects of exercise can result in greater sleep quality.
- Exercise can burn energy and make you tired. No matter what type of exercise you’re performing, you’ll be burning calories and depleting your body’s energy reserves. When you have less energy within your body, your arousal levels will dramatically decrease, and you’ll be more likely to fall asleep at night.
- Exercise can reduce stress. If you’re the type of person that experiences insomnia as a result of lingering anxiety and stress, the best way to tackle this issue is by eliminating these factors. Exercise is capable of reducing stress and anxiety levels while also boosting your ability to fall and stay asleep.
- Exercise increases body temperature. When your heart rate and blood pressure increase as you exercise, your body temperature also rises. With an increase in internal body temperature, you’re more likely to become fatigued and fall asleep.
- Exercise can regulate your circadian rhythms. At all times, your body is following a sleep-wake cycle that affects all functions within the body. When you participate in an exercise routine, your body is able to manipulate your circadian rhythms, which can ultimately impact your ability to sleep at night.
Though exercise can improve your ability to fall asleep at night and reduce the symptoms of insomnia, there are other factors that you have to take into consideration. In particular, there seems to be some evidence that the actual timing of your workouts can cause different effects when it comes to your sleep schedule.
Timing is everything.
Whether you’re exercising as soon as you wake up in the morning, on your lunch break, or on the way home from work, you’ll experience the physical and mental effects associated with exercise. However, some scientists believe that when exactly you fit exercise into your schedule can be vital in improving your sleep quality.
Before we make recommendations for the best time to exercise when you’re looking to improve your sleep quality, you must understand that there are benefits to exercising at all times of the day.
In the list below, we’ll overview how timing your workout can impact all aspects of your health and wellness. That’ll allow you to strategically plan out your workouts to achieve the goals you’re targeting.
- Morning workouts. While you might not have enough energy in the morning to get the most out of your workout, there are many perks associated with exercising at the beginning of your day. By exercising early in the morning, you can better target your body’s metabolism and even promote further weight loss. This can also help to boost your energy levels throughout the day and reduce your stress.
- Afternoon workouts. When you exercise in the afternoon, your body has much more energy stored to help you get the most out of your workout. There also seems to be some evidence that working out in the afternoon can help you burn more calories during your workout, mostly because you’ll be able to apply much more effort now that you’re properly fueled.
- Night workouts. Most people think that exercising at night will give them more energy and make it harder for them to sleep, but these are just fitness myths. Exercise at night can encourage weight loss and help you burn up any lingering energy in your body. Your sleep shouldn’t be influenced by exercise if you don’t do it just before bed.
In general, exercise at any time during the day can greatly enhance your ability to sleep at night. However, there are more sleep advantages during a specific time of day.
When you exercise in the morning, you effectively position yourself for better sleep once nightfall comes. Include a morning workout in your daily plan if insomnia symptoms are currently interfering with your sleep schedule to determine whether it makes a noticeable difference.