The Sleep-Exercise Connection

Can exercise help you sleep better? Improving your sleep can help improve your health. Writer Eric J. Wallace explores the sleep-exercise connection.

Medical experts agree that a good night’s rest plays a crucial role in overall health—and is just as important as diet or exercise in maintaining our holistic wellbeing.

The National Institute of Health says regular, high-quality sleep brings a cornucopia of benefits, like reduced signs of aging, better skin, and improved mental function, immuno-response and cardiovascular health. Not getting enough impairs cognitive performance and – among a laundry list of other detrimental effects – boosts the risk of serious medical issues like heart disease, excessive weight gain, diabetes, depression, stroke, and dementia. Poor sleep also leads to greater stress , which has been shown to increase anxiety levels and, in turn, make it harder to fall and stay asleep.

Of the many factors that affect sleep quality, physical activity is among the most important. Recent studies have found people who exercise at least 30 minutes a day fall asleep more quickly and sleep more soundly through the night.

“We have solid evidence that exercise does, in fact, help you fall asleep more quickly and improve overall sleep quality,” said Charlene Gamaldo , Johns Hopkins Center for Sleep medical director.

How does the sleep-exercise connection work?

“Moderate aerobic exercise significantly increases the amount of slow wave – or ‘deep’ – sleep we get,” said Gamaldo. That’s the time the brain and body uses to rejuvenate and flush out toxins. Exercise also helps “stabilize mood and decompress the mind, a cognitive process that’s important for naturally transitioning to sleep.”

Gamaldo called the findings especially important for adults over the age of 50.

That’s because, over time, the aging process decreases the brain’s ability to create and secrete the hormone melatonin, which makes us feel sleepy and signals the body it’s time for bed. Aging also makes it harder to move into deep sleep, leading to more fragmented and less restful sleep. Lastly, older people tend to be less active, making them more susceptible to excessive weight gain—and thus at higher risk of developing disorders like obstructive sleep apnea .

Regular exercise pushes back against all of these issues and more, healthy aging expert Susan Stiles, told the National Council on Aging earlier this year. It produces relaxing, mood-enhancing endorphins while lowering cortisol and adrenalin levels, which are related to our body’s stress response. It boosts melatonin and helps regulate our body temperature. Regular exercise also slashes the risk of excess weight gain.

“I liken the effects to taking a natural sleeping pill,” said Stiles. “It really can be that effective.”

Related: Bedtime Snacks to Avoid

Does time of day matter?

But there is a slight caveat: Biological responses to exercising at different times of the day can vary from person to person. Some find that engaging in physical activity an hour or two before bed makes them feel excited and have a harder time falling asleep. For others, the gradual, slight decrease in body temperature that comes after a workout has a sedative effect. Still others find time of day doesn’t matter at all.

Gamaldo, the John Hopkins Center For Sleep director, urged patients to experiment and find what works best for them. “Know your body and know yourself,” she said. “Doctors definitely want you to exercise, but when and how you do it is not scripted.”

The good news is: Whether it’s a brisk morning walk, afternoon swim, or a fun game of evening tag with your grandkids, those who incorporate just 30 minutes of heartrate-elevating aerobic activity into their daily routines are likely to reap swift rewards.

“It generally doesn’t take months or years to see a benefit,” said Gamaldo. And folks “don’t need to feel like they have to train for the Boston Marathon to become a better sleeper.”

The key is to pick an exercise and time of day that works for you and stick with it.

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