There’s a lot of evidence that exercise affects your sleep. But the exact effect seems to depend
on what exercises you do and when you do them. A fast walk after work can help you doze off
faster at night and sleep more soundly. But if you postpone your walk until the late evening, you
might find yourself tossing and turning in bed. So, why does the timing of your workout matter?
It’s simple. Your body temperature goes up during exercise and then drops off afterward. This
post-exercise dip is beneficial because the cooler your body temperature is, the more likely you
are to feel sleepy. The catch is it may take up to six hours for your body temperature to fall. So
if you want to maximize the sleep benefits of exercise, it’s best to work out five to six hours
before going to bed. If that isn’t possible, however, don’t worry about it. Exercising at other
times of day is still great for your overall health. Just try to avoid working out during the last
couple of hours before bedtime so you aren’t wide awake when you should be getting drowsy.
You don’t have to exhaust yourself to reap the reward of better sleep. In fact, moderate-intensity
cardio activities seem to be beneficial to a good night’s rest.
One way exercise may help you sleep is by giving your mood a boost. Exercising regularly
helps ease stress, anxiety and depression—all problems that can interfere with getting a restful
night’s sleep.
Staying physically active is also crucial for taking charge of your weight. Being overweight
increases your risk of developing sleep apnea, a common disorder that leads to little pauses in
your breathing while you snooze. These little pauses can stir you from deep sleep into lighter
sleep. Repeated throughout the night, they can wreck the quality of your sleep and leave you
tired the next day. If you’re overweight and have sleep apnea, losing even a few pounds through
regular exercise and heathy eating helps improve your slumber.
The relationship between exercise and sleep is a two-way street. When you get enough sleep,
you’re more likely to feel motivated to exercise the next day. Sleep loss may make you feel as if
you’re working harder and getting tired sooner during exercise. On the flip side, getting plenty of
sleep might improve your workouts.
Sleeping and exercising are two of the best things you can do for your body. Regular physical
activity helps you sleep, and sleeping well helps you stay active. It’s a positive cycle that can
enhance your life in multiple ways.
