How Regular Exercise Is Linked to Reduced Insomnia
Can’t sleep? Try exercise! Weight loss and weight maintenance are often the first things that come to mind when we think of working out. However, quality sleep is linked to whole-body health. Even a single workout can help you fall asleep, stay asleep, and achieve deep and restorative sleep. The more consistent you are with your workouts, the less likely you are to experience insomnia.
Be mindful that insomnia can be caused by a variety of factors, so explore the connection between sleep and physical activity—but let your physician know if your insomnia persists.
How Exercise Reduces Your Insomnia Risk?
Have you ever had a physically active day and slept like a baby when you got home or to your hotel? Maybe after a long day of swimming, snorkeling, and water sports while on vacation. This isn’t just physical exhaustion, it’s a biological response that you can leverage to improve your sleep.
According to Healthline, physical activity is scientifically proven to:
Minimize physical tension and pain: Exercise eases physical tension from stress and poor posture. It boosts circulation, which can minimize the pain of old and new injuries.
Slow your racing mind: Exercise can be meditative, providing an opportunity to clear your mind. If you don’t find exercise meditative, it releases negative energy while boosting hormones that improve your mood.
Regulate your sleep cycle: Getting your circulation pumping helps the body regulate a variety of hormones, including those that negatively and positively affect sleep. This promotes deeper sleep.
Minimize daytime sleepiness: One workout can help you sleep better, but working out regularly for 12 weeks helps you feel energized throughout the day.
Does Exercise Timing Matter?
In addition to the overall connection between sleep and physical activity, when you exercise can improve your quality of sleep. Schedules are busy, so what’s most important is that you find time to break a sweat.
Exercise boosts energy levels and raises your body temperature, so traditional workouts should be limited to no more than 1 to 2 hours before bedtime. However, stretching, yoga, and PM workouts designed to release tension or stimulate the vagus nerve may support a healthy sleep cycle.
When you can, strategize when you sleep according to your sleep goals and the suggestions below from the Sleep Foundation:
Morning: Aerobic exercise or strength training in the morning may boost melatonin in the evening to help you fall asleep.
Afternoon: High-intensity cardio in the afternoon may improve sleep quality and help you sleep through the night.
Evenings: PM workouts and gentle stretching in the evening may help you sleep through the night.
Beyond Sleep and Physical Activity
Modern lives are increasingly sedentary, especially if you work a desk job. So, try to stand while working, look for opportunities to move more throughout the day, and work out. It’s ok if the gym isn’t for you, a 30 minute brisk walk 5 days a week will do. Or walk the dog, play with the dog, or play with your kids. Also explore gym alternatives such as yoga, dance, swimming, hiking, and cycling.
Nutrition can contribute to insomnia. A diet high in refined sugar, refined carbohydrates, high-fat foods, alcohol, and high amounts of caffeine can disrupt your sleep. Nutrients including fiber, tryptophan, antioxidants, and magnesium can improve your sleep.
Reach out to NNV to discuss how your diet may be negatively impacting your sleep, energy level, physical endurance, and ability to focus!