Exercise has a significant impact on sleep quality and overall sleep patterns. Regular physical activity has been demonstrated to improve both the duration and quality of sleep. Here’s how exercise influences sleep.
Sleep Duration
Engaging in regular exercise can help increase the total duration of sleep. People who exercise consistently often report sleeping longer than those who lead sedentary lifestyles.
Sleep Quality
Exercise promotes deeper and more restorative sleep. It helps individuals transition through sleep cycles, including reaching the important REM (rapid eye movement) stage associated with dreaming and cognitive restoration.
Sleep Onset
Exercising regularly can decrease the time it takes to fall asleep, known as sleep onset latency. Physical activity promotes fatigue and helps regulate the sleep-wake cycle, making it far easier to fall asleep at night.
Sleep Efficiency
Exercise improves sleep efficiency, which refers to the amount of time spent asleep compared to the total time spent in bed. Those who exercise tend to have higher sleep efficiency, meaning they spend a larger portion of their time in bed asleep.
Sleep Disorders
Exercise has been shown to relieve symptoms of certain sleep disorders, such as insomnia. It can help individuals fall asleep faster, stay asleep longer, and experience fewer disruptions during the night.
Mental Health
It is well known that exercise is known to have positive effects on mental health, lowering symptoms of stress, anxiety, and depression. By addressing these underlying factors, exercise indirectly improves sleep quality and promotes more restful sleep.
Circadian Rhythm
Regular exercise helps regulate the body’s circadian rhythm, the internal biological clock that regulates sleep-wake cycles. By aligning with natural light-dark cycles, exercise supports a more consistent sleep pattern.
How Much Sleep Should You Get?
The suggested amount of sleep varies depending on age, with other factors such as individual needs and lifestyle also playing a role. Here are the general guidelines for sleep duration:
- Adults (18-64 years old): Most adults require 7-9 hours of quality sleep every night to function optimally. However, individual variations exist, and some individuals may feel refreshed with slightly more or less sleep.
- Older Adults (65 years +): Older adults may need slightly less sleep, averaging around 7-8 hours per night. However, individual needs and health conditions should be taken into consideration.
- Teenagers (14-17 years old): Teenagers typically need 8-10 hours of sleep to support their growth, development, and overall well-being.
- School-Aged Children (6-13 years old): Children in this age group generally require 9-11 hours of sleep to support their physical and cognitive development.
- Preschoolers (3-5 years old): Preschoolers need 10-13 hours of sleep, which may include naps, to support their growth and development.
- Toddlers (1-2 years old): Toddlers generally need 11-14 hours of sleep, including naps, to support their rapid growth and learning.
- Infants (4-11 months old): Infants require 12-15 hours of sleep, including naps, to support their growth, development, and brain maturation.
What Are Some Other Ways Of Improving Your Sleep?
There are a number of ways – besides exercise – that you can improve your sleep. Here are some of these:
- Establish a Consistent Sleep Schedule: Set a regular sleep schedule by going to bed and then waking up at the same time every single day, even on weekends. This helps regulate your body’s internal clock, making it far easier to fall asleep and wake up naturally.
- Create a Calming Bedtime Routine: Develop a relaxing routine before bed to signal to your body that it’s time to wind down. This may involve activities such as reading a book, taking a warm bath, practicing relaxation techniques like deep breathing or meditation, or listening to calming music.
- Create a Sleep-Friendly Environment: Make your bedroom a sleep-friendly environment. Keep the room cool, dark, and quiet, and invest in a very comfortable mattress, pillows, and bedding. Use curtains or blinds to block out excess light and consider utilising earplugs or a white noise machine to drown out any disturbing sounds.
- Limit Exposure to Electronic Devices: The blue light that is emitted by electronic devices, such as smartphones, tablets – as well as computers – can interfere with sleep. Avoid using these devices at least one hour before bed or use blue light filters or apps that reduce the blue light emission.
- Avoid Stimulants: Limit your consumption of stimulants such as caffeine and nicotine, particularly in the evening. These substances can affect your ability to fall asleep and stay asleep. Opt for decaffeinated beverages and avoid smoking or using nicotine products close to bedtime.
- Manage Stress: High levels of stress can disrupt sleep. Explore stress management techniques such as mindfulness, journaling, or speaking with an entrusted friend or therapist. Engaging in relaxation exercises before bed can help calm the mind and promote a more peaceful sleep.
- Create a Comfortable Sleep Environment: Pay attention to your sleep environment to make it as comfortable as possible. Make sure that your mattress and pillows are supportive and comfortable for your specific needs. Consider using breathable bedding materials and adjusting the temperature to suit your preferences.
- Avoid Heavy Meals and Excessive Fluid Intake: Eating a heavy meal near the time that you go to bed can cause discomfort and disrupt sleep. Similarly, consuming excessive fluids before bed may result in frequent trips to the bathroom. Try to have your last meal at least a few hours before bedtime and limit fluid intake in the evening.
- Limit Daytime Napping: If you have trouble sleeping at night, limit daytime napping or avoid it altogether. If you must nap, keep it short (around 20-30 minutes) and avoid napping too close to bedtime.
It’s important to note that individual responses to exercise and sleep can vary. It’s recommended to engage in moderate-intensity exercise earlier in the day, as high-intensity exercise close to bedtime may have stimulating effects that interfere with sleep. Consulting with a healthcare professional can provide personalized advice regarding exercise and sleep management.
Contact Trifocus Fitness Academy
If you want to discover out how to become a personal trainer, you really need to do one of our personal training courses. For more information, please follow this link.
Frequently Asked Questions
High-intensity exercise right before bed can stimulate the body and make it more difficult to fall asleep. It’s best to finish exercise at least a few hours before bedtime for optimal sleep quality.
Regular exercise can lead to improvements in sleep quality within a few weeks. Consistency is key, as long-term exercise habits yield more significant benefits to overall sleep patterns.
Yes, exercise can be beneficial for individuals with insomnia. It helps reduce anxiety and promotes relaxation, making it far easier to fall asleep and stay asleep throughout the night.
Exercising earlier in the day is generally recommended for better sleep. This allows for ample time for the body to wind down before bed, and the natural post-exercise drop in body temperature promotes sleepiness.
Yes, exercise can positively affect sleep disorders like sleep apnea and restless legs syndrome. It can help regulate breathing patterns and reduce the frequency of leg movements, leading to improved sleep quality.