Enhancing Sleep through regular Physical Activity
Written in Collaboration with Sleep Consultant Onyi Agu
In our fast-paced world, the importance of sleep is often underestimated. Yet, it plays a crucial role in maintaining our overall health and well-being. One powerful tool to improve sleep quality is regular exercise. Numerous studies have highlighted the connection between physical activity and better sleep, emphasizing that exercise is not just beneficial for our physical health but also for our sleep patterns.
How Exercise can improve Sleep
Regulates Circadian Rhythms:
Exercise helps regulate the body's internal clock, known as the circadian rhythm. Engaging in physical activity, especially in natural light, signals to the brain when it is time to be awake and when it is time to sleep. This regulation can lead to more consistent sleep patterns and better overall sleep quality.
Reduces Insomnia Symptoms:
Regular exercise has been shown to reduce the symptoms of insomnia (lack of sleep). Physical activity can decrease the time it takes to fall asleep and increase the total duration of sleep. This is particularly beneficial for those who suffer from chronic sleep disorders.
Improves Sleep Quality:
Exercise not only helps in falling asleep but also enhances the quality of sleep. Individuals who engage in regular physical activity experience deeper and more restorative sleep phases, which are essential for physical and mental recovery.
Alleviates Anxiety and Stress:
Anxiety and stress are common culprits of poor sleep. Exercise acts as a natural stress reliever by reducing the levels of cortisol, the body's stress hormone. The release of endorphins during physical activity also promotes a sense of well-being, making it easier to relax and fall asleep.
Regulates Body Temperature:
Physical activity increases the body's core temperature. Post-exercise, as the body cools down, this drop in temperature can signal the brain that it is time to sleep, aiding in the onset of sleep.
Timing of Exercise
The timing of exercise can impact its effectiveness in promoting sleep. Generally, engaging in physical activity earlier in the day is more beneficial for sleep quality. Morning or afternoon workouts are ideal as they help regulate the circadian rhythm and provide the body with ample time to wind down before bedtime. Evening workouts can still be beneficial, but it's best to avoid vigorous exercise within a few hours of going to bed as this can be stimulating and will lengthen the time the body needs to wind down, relax and fall asleep.
