- Benefits of Exercise
- Potential Downsides of Exercise
- Tips for Avoiding Sleep Disruption
If you’re struggling to get a good night’s sleep, you might be wondering if working out is to blame. After all, exercise can be a great way to boost your energy levels during the day. But can it also make it harder to sleep at night?
Exercise is one of the best ways to improve your overall health, but too much of a good thing may have a negative impact on your body. A recent study from the University of Colorado Boulder indicates that vigorous exercise close to bedtime can negatively affect your sleep, including the amount and quality of rest you’re getting each night.
In this article, we’ll take a look at the research published in the journal Sleep Medicine Reviews and discuss how you can optimize your workout schedule for better sleep. We’ll also cover lifestyle changes that are associated with good sleeping habits and provide tips for managing physical activity so you don’t feel exhausted when trying to get some rest. With this information, you can be sure to get plenty of quality rest each night and still reap all of the benefits that regular exercise has to offer.
Benefits of Exercise
Exercise is an important part of a healthy lifestyle. It can help you stay fit, reduce your risk for chronic disease, improve your mood, and help you sleep better. Exercise can also provide you with more energy during the day and help you stay motivated to reach your goals. Let’s take a look at the benefits of regular exercise.
Improved mental health
Exercise has many mental health benefits, such as improved mood and reduced stress. Studies show that regular exercise can help prevent depression, anxiety and other mood disorders when done in moderate to high intensity intervals. Exercise has been found to be just as effective as prescription medications for treating depression – but without the side effects. Additionally, a consistent workout program improves cognitive functioning, allowing you to think more clearly and make decisions faster. Furthermore, it releases endorphins throughout the body which provide feelings of happiness and relaxation. All of these factors can lead to better quality sleep at night.
Increased energy levels
Regular exercise can lead to increased energy levels. Exercising on a regular basis can help activate hormones that will improve your overall sense of health, increase your natural endorphins, and boost cardiovascular and muscular fitness. Improved physical fitness leads to more energy as well as improved stamina during activity, which ultimately reduces stress and builds muscle strength. Engaging in low-impact exercises such as walking, swimming, and biking can help increase your energy level while reducing fatigue and allowing you to get more out of your day. Additionally, exercise may also help reduce the symptoms of insomnia by improving the quality of sleep you get when you do finally hit the hay.
Improved sleep quality
Regular physical activity is beneficial for overall health and well-being, and regular exercise can have a positive effect on sleep quality. Studies have found that those who engage regularly in physical activity typically report fewer sleep disturbances, shorter periods of time to fall asleep, increased satisfaction with their sleep quality and less daytime sleepiness than those who do not exercise. Exercise can help improve the duration, intensity and quality of your sleep cycle by promoting a healthy balance of hormones in the body. It promotes relaxation by releasing endorphins that act as natural painkillers, aids digestion through increased blood circulation and increases core body temperature – all beneficial to falling asleep easier. Regular aerobic exercise has also been linked to decreased sensitivity to cortisol, a stress hormone in the body that can interfere with deep stages of sleep cycles.
Overall, adding some form of regular physical activity into your daily routine will provide more energy through deeper more restorative levels of sleep throughout the night. This improved quality and duration will enhance one’s mood throughout the day as well as increasing productivity levels when faced with tasks or challenges. Regular exercise provides an ideal platform for better sleeping habits enabling us to face each day with renewed energy!
Potential Downsides of Exercise
Working out is often recommended to improve both physical and mental health, but it may come with some downsides as well. Exercise can be beneficial in aiding restful sleep, but an intense workout too close to bedtime can actually cause difficulty in sleeping. In this article, we will look at the potential downsides of exercise and how it affects your sleep.
Increased body temperature
Exercise increases your body temperature which can lead to physical discomfort if a person exercises too close to bedtime. When your body temperature is elevated, it takes longer for it to cool down and reach its optimal sleeping temperature. This makes it difficult to fall asleep and stay asleep since your body has more difficulty reaching a comfortable temperature during the sleep cycle. Generally, exercising vigorously (more than light activity) before bedtime can cause sleep disturbances and make it harder to go to sleep and stay asleep; therefore, it’s best to limit any vigorous physical activity as much as possible in the hour before Bedtime. Additionally, lighter activities such as yoga or Tai Chi can be beneficial toward calming the mind and body in preparation for sleep.
Elevated heart rate
When you exercise, your heart rate naturally increases and stays elevated for a long time afterwards. This can have an effect on your sleep cycle since that increased heart rate means more metabolic activity and therefore, less restful rest. Furthermore, endorphins released during physical activity work to increase alertness and alertness is the opposite of sleep. You might be too excited from the exercise to get a good night’s sleep or you might become too active after exercising, using up energy stored from earlier in the day when you should be winding down for sleep. Therefore, it’s important to plan your workout routine so that it’s not too close to your bedtime. A cool-down period before bed may help reduce elevated heart rate levels so that you can drift off into dreamland in peace.
Working out does not necessarily prevent a person from sleeping; however, it can cause an increase in alertness due to endorphins from the activity. For example, the act of running may lead to the release of endorphins in the body, which stimulate and energize the body. This could lead to difficulties sleeping if physical activity is done too late at night or too close to bed time. Additionally, exercising outdoors can also present challenges if it is done too close to sunset as natural sunlight has alerting properties that will also inhibit sleep. If you do exercise close to bedtime, it is important that you relax afterwards and practice calming activities like stretching or breathing exercises in order to lower your alertness levels.
Tips for Avoiding Sleep Disruption
Working out can be a great way to stay in shape and stay healthy, but it can also lead to disrupted sleep patterns. Exercise can cause an increase in body temperature and heightened adrenaline which can cause insomnia or difficulty sleeping. It’s important to be aware of how your exercise routine might affect your sleep quality, so let’s look at some tips for avoiding sleep disruption due to physical activity.
Avoid exercising too close to bedtime
Getting regular exercise is one of the most recommended habits when it comes to maintaining good health, but did you know that exercising too close to bedtime can cause sleep disruption? Exercising soon before bed can increase your heart rate and body temperature, making it difficult to drift off into a restful sleep. Studies have shown that people who experience the highest quality sleep avoid strenuous physical activity within 3 hours of their bedtime. If you choose to get some kind of light activity in after dinner, such as a leisurely walk or calm stretching exercise, make sure you complete it by at least 2-3 hours before your planned bedtime.
Stick to moderate intensity exercise
It’s important to stick to moderate-intensity physical activity when exercising in the afternoon or evening, as too much activity at a high intensity level can lead to difficulty falling and staying asleep. Studies have found that vigorous exercise such as running or aerobic dance can keep you awake for longer periods of time than activities such as a brisk walk or jog. If you’re looking for an intense workout, try exercising earlier in the day. Furthermore, it is important to look at your daily routine and check if you are leading an active lifestyle by participating in various activities at different levels of intensity; too much of one type of exercise can lead to fatigue and potentially poor sleep. Additionally, make sure that you allow your body adequate cool down time after physical activity so your heart rate will return to normal before lying down. Avoid drinking caffeine up to 6-8 hours before going to bed, as this stimulant can increase alertness leading way more difficulty dozing off. Lastly, aim for regular sleep habits: establishing a consistent time for bed each night and waking up the same time each morning helps condition your body’s natural clock which makes it easier for you to fall asleep quickly when heading off for a good night’s rest.
Choose calming activities
Incorporating calming activities before you go to bed is key to avoiding sleep disruption. Step away from a bright screen, computer, and devices at least an hour before your planned bedtime. A warm bath or shower can relax your body for a smoother transition into sleep.
Listen to calming music or have a hot cup of tea (such as chamomile) before bedtime instead of caffeine-filled drinks that may prevent you from sleeping soundly. Alternatively, reading a book in low lighting can help wind down your body and mind from the day’s events. Other practices such as brewing essential oils in a diffuser with lavender are known to help induce sleep.
Relaxation exercises such as progressive muscle relaxation or guided imagery can be helpful too; these visualization techniques can reduce stress levels and promote well-being and restful sleep. Most importantly, make sure that any activities you choose are calming and engaging enough that they will help lull you into deeper sleep — avoid mentally taxing activity like balancing your budget!
The answer is, it depends on the type of activity and your individual preferences. Recent research indicates that exercise can be beneficial in many ways for sleep quality, but it’s important to listen to your body and find the best workout routine for you. Some people may benefit from lighter activities at night and others may find that high- intensity workouts help improve their sleep quality. To get a neat and well-rested appearance, try to prioritize getting 7-9 hours of sleep each night, in addition to a healthy diet and regular workout routine.
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