Getting enough sleep provides significant mental and physical health benefits, from improving your mood and memory function to contributing to weight management, says the National Sleep Foundation. Although exercise revs up your metabolism, boosts alertness and gives you energy, a well-timed workout may also help you get a good night's sleep. To reap the sleep-boosting benefits of physical activity, it's important to make exercise a regular part of your routine.
Timing
A daily dose of exercise can deepen your sleep and shorten the time it takes you to drift off, according to MayoClinic.com. However, if you exercise too close to bedtime, your workout may have the opposite effect. The National Sleep Foundation recommends that you exercise at least three hours before bedtime for the best results. Choose morning or afternoon workouts to improve your chances of sleeping well. Exercise raises your body temperature and keeps it elevated for up to six hours; your body needs time to cool down so that you can fall asleep faster.
Stress Factors
Increased anxiety and heightened stress levels interfere with sleep, keeping you alert and stimulated, says the Harvard School of Public Health. Exercise helps improve your mood, relieve stress, reduce tension and relieve mild anxiety symptoms. If stress is a culprit in your restless nights, regular exercise may help. However, if insomnia is accompanied by other signs of depression, such as irritability, changes in appetite, restlessness, loss of interest in activities you usually enjoy, fatigue and guilt, make an appointment to discuss your symptoms with your doctor.
Things to Try
While getting regular exercise may help you sleep better, other small changes in your habits and routine can also make a difference. Stick to a set bedtime and set your alarm for the same time each morning, for example. Eat your evening meal at least two hours before bedtime, steer clear of caffeine and alcohol in the evenings, implement a relaxing bedtime ritual and limit naps to no more than 30 minutes, advises MayoClinic.com.
Considerations
When you get enough exercise, you're more likely to get enough rest, and vice versa. One good habit fuels another. However, problems sleeping may be a sign of an underlying health issue. Occasional sleep disruptions are generally normal, but if your lack of sleep is severe enough to interfere with daily functions, see your doctor. Symptoms of insomnia include waking up often during the night, difficulty getting to sleep, increased errors, extreme concern about sleep, headaches, depression, daytime sleepiness and difficulty focusing.
References
- National Sleep Foundation; Diet, Exercise and Sleep; 2009
- MayoClinic.com; Seven Benefits of Regular Physical Activity; 2009
- Harvard School of Public Health: Sleep and Mood; 2008
- MayoClinic.com; Depression (Major Depression): Symptoms; 2010
- MayoClinic.com; Ten Tips for Better Sleep; 2009
- MayoClinic.com; Insomnia: Symptoms; 2011
