Optimal and Suboptimal Exercise Hours for Enhancing Nighttime Rest
Revamped Guide to Snoozing Soundly: Unwind with the Power of Exercise
Exercise plays a significant role in promoting not just physical and mental wellbeing, but a restful night's sleep too. Here's how you can unlock the secret to a better kip.
The Magic of Movement
Exercise orchestrates physical and emotional balance through multiple mechanisms, aiding deeper, more restorative slumber while reducing the time it takes to doze off. According to Carleara Weiss, Ph.D., MS, RN, sleep science advisor at Aeroflow Sleep, the primary reason behind this is the release of endorphins, which lessen stress and anxiety, leading to relaxation and, ultimately, improved slumber. Additionally, exercise ups serotonin levels - a melatonin precursor - thereby aiding the sleep-wake cycle.
A thermogenic factor also comes into play. Physical activity increases blood flow to your muscles and, in turn, raises your core temperature. Later on, as your body cools down, it signals that it's time to rest, making it easier for you to relax and nod off.
The Time is Right
Though your ideal exercise time depends on your personal sleep patterns, there's a general consensus that morning workouts are a winner for better sleep, being particularly effective at syncing your body with its natural circadian rhythm. "As you wake up from a night of peaceful shuteye, your sleep drive gets depleted, and exposing yourself to good light is an ideal way to set your circadian rhythm," says Andrew Colsky, JD, LPC, LMHC, sleep science expert, and founder of National Sleep Center.
Exercising early in the day helps line up your body's rhythms with the day-night cycle, keeping you energetic during the day and helping you wind down at night. Danielle Wall, MD, internal medicine physician at the University of Vermont, and resident sleep advisor at Sit 'n Sleep, echoes this sentiment by adding that early afternoon workouts are an excellent choice too for aligning your body temp with your sleep patterns.
Pre-Bedtime Gym Sessions - Yay or Nay?
If you're aiming for sleep improvement, pre-bed workouts might not be your go-to, despite moving your body always being superior to lazing around. As Charles A. Odonkor, MD, MA, assistant professor at Yale School of Medicine, Department of Orthopedics and Rehabilitation, explains, working out too close to bedtime can hike sleep latency (the time it takes to snooze), compromise sleep quality, and shorten sleep duration due to elevated core body temperature, heightened sympathetic tone, and increased heart rate. These effects are especially noticeable after intense workout sessions, which trigger the body's fight-or-flight response instead of the restful state you desire. To avoid bumping heads with sleep, Odonkor recommends opting for light resistance training or yoga if you're exercising in the evening and completing your routine at least two hours before you hit the hay.
Adapting to Your Body Clock
When it comes to exercise scheduling, your chronotype matters. Early risers benefit from engaging in high-intensity morning or afternoon workouts as they align with their natural circadian rhythm. Night owls, however, may find exercising later in the afternoon or early evening more comfortable, provided they finish at least 90 minutes before bed. If you're a night owl looking to drift off earlier, morning workouts might be the answer. "Exercising during the early phase of the circadian day triggers cortisol release and reinforces wakefulness, helping reset your body clock," explains Odonkor.
If you're an early bird or a night owl, working out between 7 a.m. and 9 a.m. can help shift your internal clock earlier and enhance sleep latency. And, if you fancy some Vitamin D alongside your sweat session, get outside for a touch of morning light. "Morning light exposure suppresses melatonin earlier in the day, signaling the brain to realign your sleep-wake cycle," says Odonkor.
On the Mat – Switch Off with Yoga
If stress-induced sleep disorders are what's keeping you awake, yoga is your friend. By triggering the parasympathetic nervous system, yoga aids relaxation while helping combat insomnia.
When picking your exercise routine, remember consistency is the key to a healthier sleep pattern, so make it a habit. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of high-intensity exercise per week. It's also important to listen to your body – discover what works for you and stick with it.
With these insider tips, you're well on your way to a more restful night's sleep thanks to the power of exercise.
- Exercise, particularly in the morning, helps promote deeper, more restorative sleep by orchestrating physical and emotional balance, reducing stress and anxiety, and synchronizing the body with its natural circadian rhythm.
- According to sleep science advisor Carleara Weiss at Aeroflow Sleep, the release of endorphins during exercise is a key factor in improving sleep quality.
- Engaging in exercises that increase blood flow, like physical activity, can signal to the body that it's time to rest, making it easier to relax and fall asleep.
- Night owls may find exercising later in the afternoon or early evening more comfortable and beneficial for their sleep patterns, as long as they finish at least 90 minutes before bed.
- If stress-induced sleep disorders are an issue, yoga can aid relaxation and combat insomnia by triggering the parasympathetic nervous system.
- To reap the full benefits of exercise for sleep improvement, aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of high-intensity exercise per week, and remember to listen to your body and discover what works best for you.
