Are you someone who struggles with getting enough sleep at night? Or maybe you feel like you’re not quite getting the quality of rest you need to feel refreshed in the morning. If so, exercise might be the key to unlocking better sleep. 🚀

Exercise has been shown to have many benefits for your body and mind, including improving sleep quality and quantity. But why is this the case? Let’s take a closer look at the science behind it.

Exercise Helps to Regulate Circadian Rhythms 🌅🌉

Your body’s circadian rhythm is essentially a 24-hour internal clock that regulates when you feel awake and when you feel sleepy. Exercise has been shown to help regulate these rhythms and keep them consistent. This means that when it comes time for sleep, your body will be more prepared to enter a restful state.

One way exercise does this is by increasing your body temperature during the day. As your body temperature rises, it signals to your brain that it’s time to stay awake and alert. Then, as your body temperature cools down in the evening, your brain gets the signal that it’s time to wind down and prepare for sleep. 🌡️

A person looking at a clock

Exercise Can Help Reduce Stress 🧘‍♀️🧘‍♂️

Stress is one of the biggest enemies of a good night’s sleep, and exercise has been shown to help reduce stress levels. When you exercise, your body releases endorphins, which are chemicals that help to reduce stress and anxiety. Additionally, physical activity can help take your mind off of what’s causing your stress, allowing you to fully relax and prepare for sleep. 🧘‍♀️

A person is doing yoga in a park with a river and trees surrounding them

Exercise Promotes Relaxation and Sleepiness 🛌😴

When you exercise, you are essentially putting your body through physical stress. This stress sends signals to your muscles to repair and recover, which is why you might feel tired after a workout. This physical tiredness can translate to a mental state of relaxation and sleepiness, making it easier for you to fall asleep and stay asleep throughout the night. 🏋️‍♀️

Additionally, aerobic exercise in particular increases the amount of deep sleep you get at night. Deep sleep is the stage of sleep during which your body repairs itself and prepares for the next day. By increasing the amount of deep sleep you get, you’ll wake up feeling more refreshed and energized. 💤

A person sleeping next to a nightstand with a lamp and a book on top of it

Exercise Can Help Reduce Insomnia and Sleep Apnea 💤😴

Insomnia and sleep apnea are two common sleep disorders that can have a big impact on your quality of rest. Exercise has been shown to help reduce both of these conditions.

One study found that 150 minutes of moderate exercise per week can lead to improved sleep quality and a reduction in the symptoms of insomnia. Additionally, exercise has been shown to be an effective treatment for sleep apnea, as it can help improve lung function and increase muscle tone in the throat area. 💪

A person using a CPAP machine for sleep apnea

Conclusion 💭

Overall, exercise can have a huge impact on the quality and quantity of sleep you get each night. Whether you’re looking to fall asleep faster, stay asleep longer, or simply feel more refreshed in the morning, adding some physical activity to your routine can be a great place to start. From regulating circadian rhythms to reducing stress, the benefits of exercise for sleep are numerous and should not be ignored.

A person stretching in a park with the sun setting in the background