Many of us incorporate fitness into our everyday routine, whether that’s hitting the gym in the morning, taking a run after work or opting for a relaxing yoga session in the comfort of our homes. Any and all exercise is a great way to keep active, but some forms of fitness might be stopping us from getting a peaceful night’s sleep.
Regular physical exercise not only helps with aspects like heart health and bone strength, but it also plays a key role in regulating the body’s circadian rhythm, reducing stress, and promoting deeper, more rejuvenating sleep. Martin Seeley from MattressNextDay (mattressnextday.co.uk) elaborated: “Exercise plays a crucial role in improving sleep, partly by influencing body heat regulation. Physical activity raises your core body temperature, and as the body cools down post-exercise, this drop in temperature signals the brain that it’s time to prepare for rest.”
However, the intensity of your workout and the time you choose to exercise can impact your sleep schedule. Personal trainer James Brady from OriGym revealed: “High-intensity workouts, such as HIIT and Hyrox late in the evening, are often overrated when it comes to promoting better sleep. These types of exercises can raise adrenaline levels and elevate your heart rate, making it difficult for your body to relax and transition into a restful state.
(
Getty Images)
“While these activities are excellent to your overall fitness and endurance, their stimulating effects can work against the calm needed for quality sleep, especially if performed too close to bedtime. To maximise both your fitness and sleep benefits, it’s better to schedule these sessions in the morning or earlier in the day, allowing your body ample time to wind down before you turn in for the night.”
Martin also advises that the best time to exercise is typically 1-3 hours before going to bed. This helps “maximise sleep” and “gives your endorphins time to calm down,” he explained. In a bid to help you get the best night’s sleep without compromising your fitness regime, Martin shared his training tips…
Aerobics
“Aerobic exercise, more commonly know as ‘cardio’, relates to any exercise that increases your heart rate, breathing and blood flow, such as walking, jogging and cycling. Studies have shown that regular aerobic exercise for prolonged periods can improve your sleep quality because it has on being able to reduce stress,” Martin shared.
“Additionally, a study from Sleep Medicine Reviews found that moderate aerobic exercise can help decrease sleep-disordered breathing conditions such as sleep apnoea, which is estimated to effect around 20% of the population.”
Yoga and stretching
Martin Seeley from MattressNextDay explained: “Yoga is a popular exercise among Brits and its easy to see why, it’s one of the only exercises that combines physical postures with breath control and meditation, which helps to foster relaxation and stress relief, which in turn contributes to positive sleep quality. Likewise, for people who may specifically struggle with sleep, certain poses, such as child’s pose, savasana and legs-up-the-wall before bed can activate the parasympathetic nervous system, leading to calmness and sleep readiness.
“Another trend that has risen in the yoga community over recent years is ‘hot’ yoga, this is where people practice yoga under hot and humid conditions, typically in a large tent. The combination of heat and stretching creating the perfect atmosphere for relaxation, contributing to a better night’s sleep.”
(
Getty Images)
Resistance training
He also shared: “When it comes to thinking about the groups of people who get the best night sleep – weightlifters and bodybuilders might get overlooked, and it’s easy to see why. With their high food and protein concentrations, it might be easy to think of weightlifters as being up all night. However, strength training enhances sleep by improving mood and reducing symptoms of depression and anxiety,y which both negatively affect sleep. So, while the exercise itself might not specifically relate to sleep, they act as a positive side effect.
“Studies are conflicted on whether aerobic exercises are better for you than resistance training, however most people that resistance training has a slight advantage due to the additional muscle groups being worked.”
Tai Chi
“Tai Chi, often described as ‘meditation in motion,’ is a centuries-old practice that combines gentle, flowing movements with focused breathing and mindfulness,” Martin said. “The deliberate pace of Tai Chi encourages practitioners to concentrate on each motion, fostering a deep sense of awareness and connection between the mind and body. This meditative quality not only calms the nervous system but also promotes a state of relaxation that is ideal for reducing stress and anxiety, creating an ideal combination for a perfect night’s sleep.
“The mind-body exercise is even backed by science, as a study from Sleep Medicine found significant sleep quality improvements among participants that regularly practised Tai Chi.”
(
Getty Images)
Gentle evening activity
Last but not least is light evening activity, which can be one of the best ways to help get a peaceful slumber. The expert revealed: “If you are somebody who doesn’t enjoy regular or intense exercise, gentle stretching or light yoga could be the perfect combination to help you lightly relax the muscles and transition the body into a restful state.
“Light exercise is also perfect for people with pre-existing conditions, who might be conscious of raising their heart rate too much, but still want to improve sleep and reduce the onset of nighttime awakenings.”
