Sleep and Exercise

Regular exercise is one of the most effective natural sleep aids. It improves both sleep quality and quantity. However, timing and intensity matter for optimal results.

Exercise:

• Reduces time to fall asleep (lower sleep latency)
• Increases deep sleep and REM sleep duration
• Reduces nighttime awakenings
• Improves overall sleep quality and daytime energy
• Helps regulate circadian rhythm

Best time to exercise: Morning to early afternoon. This syncs with your circadian rhythm and provides energy during the day.

Avoid: Intense exercise within 3 hours of bedtime. It's too stimulating and can delay sleep onset. Light stretching or yoga before bed is fine.

Moderate to vigorous exercise (150 minutes per week) provides the best sleep benefits. Examples:

• Brisk walking or jogging
• Swimming or cycling
• Team sports
• HIIT workouts (earlier in the day)

Aerobic exercise: Walking, running, cycling, swimming - most effective for sleep quality.

Strength training: Weight lifting, resistance bands - helps sleep quality when done earlier in day.

Flexibility work: Yoga, Pilates - good for relaxation, especially evening.

Regular daily exercise is better than occasional intense workouts. Aim for at least 150 minutes of moderate activity per week. It takes 2-4 weeks to notice sleep improvements from exercise, so be patient and consistent.