Flourish - Latest Edition - Flipbook - Page 37
The Science Behind Exercise
and Sleep
Engaging in regular physical
ac琀椀vity doesn’t just bene昀椀t
your waistline; it plays a
pivotal role in enhancing sleep.
Studies have consistently
shown that individuals who
incorporate exercise into their
rou琀椀nes experience improved
sleep quality and reduced
instances of insomnia. For
instance, a comprehensive
review highlighted that various
forms of exercise, including
aerobic and resistance training,
signi昀椀cantly enhance sleep
quality in adults.
Finding Your Fit: Which
Exercises Promote
Better Sleep?
Not all exercises are created
equal when it comes to sleep
bene昀椀ts. Here’s a breakdown:
• Resistance Training:
Engaging in strengthbased exercises, such as
weightli昀琀ing or bodyweight
workouts, has been linked
to improved sleep quality.
A year-long study found
that par琀椀cipants who
incorporated resistance
training into their rou琀椀nes
experienced be琀琀er sleep
dura琀椀on and e昀케ciency.
• Aerobic Ac琀椀vi琀椀es:
Cardiovascular exercises like
walking, jogging, or cycling
can also enhance sleep. A
study involving 490 adults
who commi琀琀ed to walking
10,000 steps daily reported
signi昀椀cant improvements in
sleep quality and dura琀椀on.
• Mind-Body Practices:
Ac琀椀vi琀椀es such as yoga
and tai chi not only
promote relaxa琀椀on but
have been shown to
improve sleep quality,
especially in older adults.
Timing is Everything: When
Should You Exercise?
While exercise is bene昀椀cial, the
琀椀ming of your workouts can
in昀氀uence sleep:
• Morning or A昀琀ernoon
Workouts: Engaging in
physical ac琀椀vity during
these 琀椀mes can help
regulate your circadian
rhythm, making it easier to
fall asleep at night.
• Evening Exercise: Contrary
to popular belief, exercising
in the evening doesn’t
necessarily disrupt sleep.
However, it’s advisable to
avoid vigorous workouts
close to bed琀椀me, as
they might increase
adrenaline levels and body
temperature, poten琀椀ally
hindering sleep onset.
TIPS
TO HARNESS
EXERCISE FOR
BETTER SLEEP
Consistency is Key:
Aim for at least
150 minutes of
moderate-intensity
exercise per week.
Listen to Your Body:
Choose ac琀椀vi琀椀es you
enjoy maintaining
mo琀椀va琀椀on and
ensure sustainability.
Exercise, Stress, and Sleep
Mind the Clock:
Schedule workouts
at 琀椀mes that align
with your personal
rou琀椀ne and don’t
interfere with your
sleep schedule.
Physical ac琀椀vity is a natural
stress reliever. By reducing
anxiety and depressive
symptoms, exercise creates a
mental environment conducive
to res琀昀ul sleep. The release of
endorphins during workouts
not only boosts mood but also
promotes relaxa琀椀on, making it
easier to dri昀琀 into slumber.
Combine with Good
Sleep Hygiene:
Maintain a regular
sleep schedule,
create a res琀昀ul
environment, and
limit ca昀昀eine
and screen 琀椀me
before bed.
The Mood Connection:
