Best Exercises for a Better Night's Sleep

Moving your body, getting your heart rate up and working up a sweat is the complete opposite to what you want when it comes to sleep. Sleep is all about relaxing, getting comfortable, breathing slowly and deeply and resting your body. But sleep and exercise are closely related. If you want to get a better night’s sleep, here are some exercise tips, types and tricks that can help you.

Best Types of Exercises for Sleep

Not all exercises are created equally when it comes to sleep. Two of the best types of exercises for sleep are yoga and aerobics. 

Yoga for Sleep

Yoga is often focused on breathing, stretching, connecting with yourself and slowing your mind. Each of these things mirror meditation - which can be very helpful for those who struggle with sleep. Benefits of yoga include increased flexibility, strength and balance. Some chronic injuries or pain can be eased with regular yoga practice. 

It is the slower movements and focus on breathing that can help slow the nervous system and relax the mind which can ultimately improve your quality of sleep. Easing tight muscles or pain can make it easier to fall asleep quicker. The push to slow down  your mind and body can ease stress - one of the biggest causes of insomnia. Yoga is one of the best types of exercises for a better night’s sleep

Aerobics for Sleep

Aerobics is the opposite of yoga. It involves much more cardio work, more repetitive movement and strength training. In fact, aerobic means “living” “Active” or “in the presence of oxygen respiration”. This is why aerobic exercises often cause you to huff and puff - it’s meant to work your breathing and cardiovascular system.

Aerobics for sleep is a different beast than yoga. Instead of using this exercise to slow down your mind and body and prep for sleep, aerobics is best done during the day to get your heart rate up, to release endorphins and to get your body working.

Regular aerobic exercise can make you feel more awake during the day and reduce daytime sleepiness. Being more awake and energized during the day can mean that by the times it’s time for bed, you’re actually ready to sleep. 

There is one thing to take note of here though. Sleep experts recommend not working out at night as getting your heart rate up before bed can have the opposite effect. Of course, all things impact different people in different ways so take note of how your exercise habits impact your sleep. 

How Much Exercise Do You Need To Benefit?

General guidelines recommend about 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity a week. You can also combine the two.

Moderate activities include a brisk walk, swimming or even mowing your lawn. Vigorous activity is more high-intense activity. HIIT - or high intensity interval training, running, or even dancing are higher intensity forms of activity. 

One way to moderate it is by seeing how you can speak while you’re exercising. When doing moderate activity, you could talk but not sing. During vigorous activity, you shouldn’t be able to day more than a few words without needing to breathe. 

Overall Health and Sleep

Health and sleep go hand in hand. Therefore, by incorporating exercise into your daily routine, you can begin to live a healthier life and find better quality sleep. Workingout leads to a stronger cardiovascular system which can improve sleep quality. Regular exercise can also help to reduce insomnia. 

Of course, exercise is known to improve your self image, reduce stress levels, help to fatigue your muscles and burn off extra energy. All of these can lead to more regular sleep patterns and a better night’s sleep. 

Working Out During COVID

If you want to introduce exercise to your sleep-care routine or into your daily wellness habits, don’t let COVID stop you. YouTube has many free online exercise videos, many which don’t require any machines or materials.  Many gyms have started to provide online classes for those who aren’t comfortable going into the physical space. There are also a number of downloadable apps and online resources provide workout programs or more one-off exercise videos. 

Videos and machines aren’t the only way to get exercise. Going for walks, playing with your children, having a living room dance party and simply getting your body moving  is all beneficial. Team sports and physical activities are another great way to get your body moving. The big win with exercise is to find something that you enjoy doing. 

Get Moving to Get Sleepy

Sleep and exercise go hand in hand. If you struggle with daytime sleepiness, falling asleep and feeling rested when you wake up in the morning, then incorporating exercise into your weekly routine could be for you. Don’t underestimate the value of moving your body if you seek a better night’s sleep.