Exercise Eases Sleepless Nights
New Study Reveals Top Workouts for Restful Sleep
For those battling insomnia, a recent analysis of numerous studies suggests that incorporating specific physical activities into your routine could significantly improve sleep quality.
The Science Behind Movement and Sleep
A comprehensive review of 22 clinical trials, encompassing 1,348 participants, investigated the effectiveness of 13 different interventions on sleep. Among these were seven distinct exercise categories, including yoga, tai chi, walking, jogging, combined aerobic and strength training, isolated strength training, aerobic exercise paired with therapy, and various aerobic regimens.
The findings, published in BMJ Evidence-Based Medicine, pinpointed yoga as particularly beneficial, reportedly extending total sleep time by nearly two hours and reducing fragmented sleep by almost an hour.
This connection between physical activity and better rest is substantial. Experts delve into how exercise primes the body and mind for sleep.
How Exercise Enhances Sleep
“Exercise can directly influence our brain activity during slumber, promoting more slow-wave sleep, which is crucial for restoration,” explains sleep research specialist **Greg Elder**. “This leads to more restorative and extended periods of rest.”
Furthermore, exercise impacts key hormones regulating sleep cycles. “It can influence melatonin, vital for sleep-wake cycles, and cortisol, a stress hormone,” **Elder** adds. Improved mood, often a consequence of regular exercise, also plays a critical role, as poor sleep is frequently linked to mood disturbances.
“Engaging in outdoor exercise, like a morning run, also exposes you to natural light, which positively regulates your internal body clock,” **Elder** notes.
Four Recommended Exercises for Better Sleep
If you’re seeking relief from sleeplessness, consider integrating these exercise types:
1. Aerobic Activities
Engaging in exercises like cycling or running that elevate your heart and breathing rates can facilitate falling asleep. “These activities help by lowering blood pressure and reducing stress,” says sleep expert **Hana Patel**. They can effectively combat nighttime anxiety.
However, timing is crucial. “Exercise can also cause an adrenaline surge, keeping you alert,” cautions health and wellbeing physiologist **Luke Cousins**. “For optimal benefits, aim to exercise five to six hours before bed, but no later than two hours prior to sleep.”
2. Strength Training
Incorporating weightlifting or resistance band workouts at home or the gym can also be advantageous. “A combination of aerobic and strength training offers the most benefit,” notes **Patel**. She advises starting gently and progressively increasing intensity.
3. Yoga
The practice of yoga, with its emphasis on stretching and breathing, is highly recommended for pre-bedtime relaxation. “Yoga enhances mindfulness and stress reduction, helping the body unwind and release tension,” **Patel** explains. Specific breathing techniques can calm the nervous system, promoting deep relaxation.
“Avoid any exercise that might cause mental strain before bed, as stress is detrimental to sleep,” **Elder** advises.
4. Walking
A brisk walk, particularly outdoors, can significantly alleviate stress and anxiety that interfere with sleep. “Walking is a powerful mood enhancer, helping to lower cortisol levels, which directly impacts sleep quality and energy,” states personal trainer **Samuel Quinn**. Exercising away from screens also contributes to reduced anxiety.
The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity per week for overall cardiovascular health, which indirectly supports better sleep patterns (American Heart Association).
