Exercises To Improve Your Sleep

There is no doubt that exercises play a significant role in the health of the people. The interesting thing is that exercises not only help you to stay active, healthy and lose weight but also contribute to improving your sleep. And sleep is an essential part of daily life. Without proper sleep, one cannot get the energy to work. Improper and interrupted good night sleep can lead to many health problems in the long run. Thus, a peaceful and quality sleep at night is extremely important. You just need to do as little as 10 to 15 minutes of exercises to improve your sleep at night.

How To Improve Your Sleep

How Can Exercise Affect Sleep?

If you exercise daily or at least 4 to 5 days a week, it can help you to reduce the risk of developing sleep disorders that can be troublesome. And these disorders are restless leg syndrome and sleep apnea. Some physical activities contribute to improving the quality of sleep and also increases the duration of sleep. Even the exercises reduce stress from your mind and help you to relax. It makes you feel tired too which helps you to fall asleep fast and get a great sleep without any stress. Early morning exercises are excellent to reset the sleep-wake cycle of your body. This is done by slightly raising the temperature of your body.

Exercise can help you to improve your health more if you do it outdoors. This will let your body absorb the much essential natural sunlight during the daytime. There is also a misconception that sleeping just before bedtime can over-stimulate your body and thus interferes to sleep. But researchers have proved this concept wrong. It doesn’t affect everyone, but it depends on from one person to another. For some, the exercise makes them so exhausted that they immediately fall down on a bed and fall asleep. So, if exercising at night helps you to fall asleep fast, then continue with that.

What Are The Exercises To Be Done?

Many people suffer from chronic insomnia, but this can affect your sleep as well as health in a huge way. Maintaining a good sleep at late night and waking up again in the morning does not let you get proper sleep at night. This can increase a lot of health problems, and some can get even serious with time. Thus, to improve your sleep quality, you need to make sure that you do your workout daily.

You don’t need to go to the gym or join a yoga class for this. You can simply do a moderate-intensity or high-intensity workout for about 15 minutes and improve the quality of your sleep.

Moderate intensity: For the moderate intensity workout you can go for a walk. A fast walking for 15 to 20 minutes in the morning or the evening can help you to have a great effect on the sleeping quality.

High-intensity: For the high-intensity aerobic workout you can go for a run. Running for 10 minutes can provide you a great exercise which will help you to get tired and fall asleep. You will be able to fight against insomnia efficiently.

There is no need for weight lifting exercises or other high-intensity workouts for improving your sleep. Cardio or aerobic exercises are enough for improving the sleep quality. But of course, if you regularly go to the gym then you must have to do all types of exercises. So, continue with that. For the people who will start from today or tomorrow should start with walking or a light running session.

Mechanism To Improve Sleep Quality

Though the exact mechanism behind the improvement of sleep is unknown, there are some possibilities.

One such possibility is that because of the heating effect in your body. This helps to reduce the severity of your insomnia especially when the workouts are performed after the noon or at night. Workouts trigger an increase in the temperature of your body, and then the drop of the temperature helps to promote good quality sleep.

Since insomnia is related to anxiety, depression, and stress, it is important to get over these problems to increase the quality and time. It has been proved under several types of research that exercising is the best way to cure any stress, anxiety, and depression. So, this can be another possibility also.

One more possibility is there, and that is the adjustment of the body clock. Exercises have a significant effect on the circadian rhythms which is popularly known as body clock. Since this body clock gets adjusted due to regular exercises, the insomnia is reduced effectively. Thus, it helps everyone to fall asleep.

Time To Exercise

Different exercise timings influences sleep in a variety of ways. The people who do morning exercises at 7 am or 8 am can fall asleep faster than those of the ones who hit the gym in the evening. Again, on the other hand, people who do exercise in the night at 6 pm or 7 pm get proper and better sleep throughout the night than the morning exercisers. So, if you want to sleep earlier, then the morning exercises are perfect for you as it will help you to sleep faster. And if you want to sleep late or in the midnight but sleep throughout the night then exercise in the evening. Either way, it will improve the quality of your sleep and will make you feel fresh and healthy.


These days, due to busy schedule or loads of work pressure many people do not get enough sleep at night. And this is not a good thing at all. In fact, this is the worst thing that you can do to make yourself unhealthy and weak. A good quality 7 to 8 hours sleep is very much essential for everyone, both male and female. So, if you are not getting that due to insomnia which can be because of stress, depression, and anxiety, then this is the high time you take a step. So, start exercising! Start with brisk walking and light running. 10 minutes of walking and jogging can help you to fall asleep faster and get a good quality sleep at night.

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