Millions of people struggle with sleep disorders, which significantly impact their quality of life. Fortunately, there are natural remedies you can use to get more ZZZs, and physical activity is at the top of the list.

How Working Out Improves Sleep

Physical activity sets the stage for a good night’s rest. Here’s how:

• • Re-adjusts your circadian rhythms: Your body has an internal clock that controls your sleep-wake cycle, known as the circadian rhythm. Exercising before the evenings makes it easier for your body to know when it’s time to be awake and when to nod off, especially if you work out at the same time each day.
  • Enhances deep sleep: Research suggests that exercise increases slow-wave sleep. This is the deep-sleep stage where your body repairs and restores itself. You wake up feeling more refreshed and energized.
  • Tires you out: Getting moving is bound to make you tired. Because you’ve burned off a lot of your energy, you may find it easier to get to sleep at night.
  • Reduces stress: Working out triggers the release of feel-good chemicals in your brain that act as natural painkillers and mood elevators. Regular exercise reduces the production of the stress hormone cortisol, enhancing mental well-being. Lower anxiety levels make it easier to fall and stay asleep.

Exercises for Better Sleep

Not all exercises are created equal. Some aim to boost circulation and build muscle mass, while others focus on mindfulness. Similarly, certain types of exercise promote how quickly you nod off and how soundly you sleep.

1. Get That Cardio

Also known as aerobics, cardio exercises increase your heart rate, promoting circulation. The gentle exhaustion you feel afterward helps your body prepare for sleep — almost like a natural pre-bedtime lull.

To incorporate cardio into your routine, begin with short, manageable sessions like a 20-minute walk if you’re new to exercise. Get at least 150 minutes of cardio weekly. Prioritize moderate-intensity activities like:

• Jogging
• Swimming
• Cycling
• Tennis
• Brisk walking at a speed of about 2.5 miles per hour
• Dancing, including Zumba
• Gardening

2. Incorporate Resistance Training

Resistance training involves weightlifting, resistance bands, and bodyweight exercises like squats and push-ups. These strength workouts aim to build muscle, which supports the body’s recovery processes post-session. People who engage in muscle-building exercises report better, deeper sleep — they sleep 17 minutes longer than those who do cardio within the same time frame.

3. Gentle Yoga

Yoga uses posture, breathing exercises and meditation to help you relax and sleep soundly. Practicing certain types of yoga supports mental health. When you’re in a relaxed head space, you sleep better. Some poses also help relieve joint, muscle and bone pain so you experience less discomfort, making you less likely to wake up during the night.

The workout also promotes good health behavior. A recent study reveals a single session of Hatha-style yoga significantly reduces the craving for a cigarette among adult smokers. Limiting habits like smoking and alcohol consumption improves your health, including your sleep quality.

4. Mindful Movement

Looking for a low-impact path to better sleep? Mindful movements like tai chi and qigong combine slow, flowing motions with meditation and deep breathing. These ancient Chinese practices improve sleep quality by inducing relaxation and reducing stress. Mindful movement activities are ideal if you’re a newbie to exercise or have limited mobility.

Exercise Tips for Better Sleep

Other than establishing a regular workout routine, there’s more you can do to improve your sleep:

• Time your workouts: The best time to work out is earlier in the day, as it helps regulate the circadian rhythm. It also gives the body ample time to wind down and get ready for sleep. Exercising too close to bedtime can leave you more energized, making it harder to rest.
• Maintain consistency: Aim to exercise every day.
• Mix it up: Combine different types of workouts to maximize the benefits. Doing so keeps your routine interesting.
• Hydrate: Drink plenty of water during exercise to maintain hydration levels, but limit intake before bedtime to avoid waking up at night.
• Listen to your body: Pay attention to how your body responds to exercise. If a particular workout leaves you too sore to sleep, consider replacing it with a gentler alternative.

Whenever possible, do your workouts outside. Exercising in natural daylight boosts the release of serotonin — a compound that helps regulate sleep and mood. It synchronizes the sleep-wake cycle, improving your quality of rest.

Sleep Better With Exercise

The best exercise to boost sleep is the one you enjoy and will stick with. Experiment with cardio, yoga, resistance exercises and even Tai Chi to find what works for you.

While physical activity is a powerful tool for better sleep, it’s not a magic spell. If your problems persist, consult a health care professional for specialized diagnosis and treatment.

Author: Beth Rush