THE EFFECT OF EXERCISE ON SLEEP

It seems as though these days everyone struggles to get enough sleep. Between life stressors, screen dependence, and dealing with crazy schedules, it can feel impossible to get enough rest. According to the CDC, 1 in 3 U.S. adults reported not getting enough sleep every day. Sleep deficiency impacts social functioning, your performance in school or work, driving safety and your mood. Chronic lack of sleep is linked to many chronic health problems such as increased risk of heart disease, stroke, obesity, high blood pressure and depression. Lack of quality sleep has also been linked with an increased risk of injuries, as well as increased likelihood of car accidents or work related accidents. 

Alternatively, studies show that quality sleep improves your brain function by improving problem-solving skills and learning ability, as well as increasing attentiveness and creativity. Quality sleep influences healthy hormone function, such as the hormones ghrelin and leptin that help to cue hunger and fullness in the body, and how your body reacts to insulin, the hormone that helps to regulate blood sugar. Quality sleep allows the body to better recover and grow, supports a healthy immune system and helps decrease risk of health problems.

So we know that quality sleep is important to our daily function and our health. But the question arises: how do we fix bad sleep?

There are a lot of things you can do in order to improve the quality of your sleep, such as limiting stimulants like caffeine within six hours of bed time, reducing screen time within an hour of when you plan to fall asleep, and creating a night time routine. An often overlooked component of improved sleep, however, is regular exercise. 

Increasing your exercise and physical activity is proven to improve sleep in a multitude of ways. The first way that regular exercise can increase your sleep quality is by increasing the production of melatonin. Melatonin, often taken as a dietary supplement, is a naturally occurring hormone in the body that influences sleep/wake cycles. Exercise has been shown to increase the nighttime production of melatonin, thereby allowing you to fall asleep faster and sleep better. Furthermore, regular physical activity has been shown to reduce stress, which is known to make it more difficult to both fall asleep and stay asleep. Therefore, by decreasing stress, exercise improves sleep quality. Last but not least, physical activity regulates body temperature, which is key to getting superior sleep. 

There are several studies trying to determine what is the optimal duration, intensity and timing of exercise for best results on sleep duration and quality, however there are no definitive conclusions reached as to what is the ‘perfect’ combination. This is because these studies have shown that regardless of exercise duration, time of day exercise is performed, or the intensity level of the activity, there is still an improvement on sleep. That is great news for you, as it means you are able to keep up the habits that best work for your lifestyle and schedule while still being able to reap the benefits of improved sleep quality. 

If you have been noticing a decline in your sleep quality and feel it beginning to impact your daily life, it may be time to start implementing regular physical activity into your routine. Beyond the numerous other health benefits that come with adopting an exercise routine, you will also find that your sleep is improved and you wake up feeling more refreshed and capable of tackling your daily tasks.

Written by Coach Anna Hoots; M.S.E.S, CSCS, CPT

We do not claim to be medical professionals or claim to give medical advice. You should consult your physician or doctor if you have any questions or concerns regarding this information.