National Sleep Helpline
National Sleep Helpline

Exercise and Sleep

It’s well known that people who exercise regularly tend to sleep better. And elite athletes pay as much attention to their sleep regimes as they do to their diet and exercise routines.

Working out effectively can tire your body out gently, promoting a better night’s sleep. Releasing pent up tension through exercise is also highly beneficial, helping to banish stress before bedtime. Exercising is also followed by a drop in your body’s temperature, which induces better sleep.

Not only is exercise good for sleep but sleep is good for exercise. If you’re consistently sleep-deprived you don’t feel motivated to exercise and your ability to adapt is lessened, due to alterations in the processes required for muscle tissue and growth hormone.

Best time to exercise

Ideally exercising in the morning or afternoon is best. Too much exercise – especially too close to bedtime – could have an impact. Bedtime should be a time to wind down and relax – all the more important for anyone experiencing difficulty in switching off. However, exercising in the evening is much better than not exercising at all!

Wind down routine

Make sure you allow for adequate wind down time after you exercise.  A gentle stroll or yoga could help you relax as part of your wind down routine. The most important thing is to feel fitter and healthier. If you are experiencing sleeping problems, try to exercise a little more or change the type of activities you do.

How often should we exercise?

Three sessions of around 20-30 minutes each per week will do the trick providing you do aerobic exercise which boosts oxygen consumption, improves breathing and strengthens your heart and circulation.

Type of exercise

Moderate to aerobic exercise like walking has been found to help people fall asleep more quickly. Swimming can help to relax your body and mind which in turn can help with your sleep. Aerobic exercise boosts oxygen consumption, improves breathing and strengthens your heart and circulation. Yoga is also renowned for its relaxation and sleep benefits. If you suffer with tension, gentle stretching before going to bed can really help.

Don’t overdo it

As with all things, extremes can have unintended consequences. Contrary to popular belief, wearing yourself out physically is not likely to induce sleepiness. In fact, it can often be counterproductive, leading to additional alertness when trying to sleep.