There is a strong and often overlooked connection between fitness and sleep quality. Regular physical exercise can have a profound impact on how well we sleep and how rested we feel upon waking.
Aerobic exercise, such as jogging, has been shown to improve sleep in several ways. When we engage in aerobic activity, our body temperature rises. After the workout, as our body cools down, it signals to the brain that it’s time to wind down and prepare for sleep. For example, going for a 30-minute jog in the evening can help to regulate your body’s internal clock and make it easier to fall asleep at night. Additionally, aerobic exercise helps to reduce stress and anxiety, which are common culprits of sleep disturbances. A person who is less stressed and more relaxed is more likely to have a peaceful night’s sleep.
Strength training also has benefits for sleep. Building muscle through strength training can increase your basal metabolic rate, which means your body burns more calories even at rest. This can lead to a more stable sleep cycle. For example, if your body is more efficient at using energy, it can better regulate processes like sleep and wakefulness. Moreover, the physical fatigue that comes from strength training can make you feel more ready for bed. However, it’s important to note that it’s best not to do intense strength training too close to bedtime as it can have the opposite effect and leave you feeling too energized to sleep.
Yoga and Pilates are great for improving sleep quality due to their focus on relaxation and body awareness. The deep breathing and stretching in these practices help to calm the nervous system. For instance, a bedtime yoga routine that includes gentle stretches and relaxation poses can help to release tension in the body and quiet the mind. The improved flexibility and balance that come from regular yoga or Pilates practice can also make it more comfortable to sleep, as you may experience less stiffness and pain in your joints and muscles.
It’s important to maintain a consistent exercise routine for the best sleep benefits. Erratic exercise patterns can disrupt your body’s natural rhythms. For example, if you exercise sporadically or at different times of the day, it can be harder for your body to adjust and optimize sleep. Ideally, aim for at least 150 minutes of moderate-intensity exercise per week, spread out over several days.
In conclusion, if you’re having trouble sleeping, consider adding regular fitness activities to your lifestyle. Whether it’s a daily walk, a few strength training sessions a week, or a regular yoga practice, the right exercise can help you sleep better and wake up feeling refreshed and ready to take on the day.