What can impact our ability to sleep well?
Achieving restful sleep isn’t always easy, and several factors can interfere with our ability to fall asleep and stay asleep. Here are some common causes of poor sleep:
- Stress and anxiety: Persistent worries or high stress levels can make it difficult to relax and fall asleep.
- Irregular sleep schedules: Inconsistent bedtimes and wake-up times disrupt the body’s natural sleep-wake cycle.
- Excessive screen time: Exposure to blue light from phones, tablets, and computers before bed suppresses melatonin production, making it harder to fall asleep.
- Caffeine and alcohol consumption: Caffeine is a stimulant that can interfere with sleep, while alcohol may disrupt sleep cycles, leading to poor sleep quality.
One natural and highly effective way to improve sleep is through regular physical activity. Research has consistently shown that exercise can enhance sleep quality, help people fall asleep faster, and even alleviate sleep disorders such as insomnia and sleep apnea. In this article, we explore the many ways exercise contributes to better sleep and the science behind its impact.
Exercise and Sleep Quality: The Science Behind the Connection
Multiple studies have demonstrated that exercise has a profound effect on sleep. A study published in the National Library of Medicine found that adults who engaged in at least 30 minutes of exercise per day slept an average of 15 minutes longer than those who did not exercise. Furthermore, regular physical activity has been shown to reduce daytime sleepiness and improve sleep efficiency, ensuring more time is spent in restorative deep sleep.
Individuals who experience poor sleep tend to be less active than those with healthy sleep patterns. This correlation is particularly evident in people with sleep disorders, such as insomnia, who are generally less likely to engage in regular physical activity.
Last year, we were fortunate to welcome Lisa Artis, Deputy CEO of The Sleep Charity, to our wellbeing webinar series.
She spoke widely about the profound benefits of exercise on sleep:
“Exercise is incredibly beneficial for sleep. It helps people fall asleep more quickly and improves sleep quality, particularly deep sleep, which is essential for recovery and emotional regulation. Professional athletes now place as much emphasis on sleep as they do on training and nutrition because they recognise its impact on performance.”
The Physiological Impact of Exercise on Sleep
1. Regulating the Sleep-Wake Cycle
The body’s circadian rhythm, or internal clock, plays a crucial role in determining sleep patterns. Exercise, especially when completed in the morning or afternoon, helps regulate this natural cycle by reinforcing wakefulness during the day and promoting drowsiness in the evening.
2. Reducing Stress and Anxiety
Stress and anxiety are common culprits behind sleep difficulties. Physical activity reduces levels of cortisol (the stress hormone) and increases the production of endorphins, which improve mood and relaxation. This makes it easier to unwind and fall asleep at night.
3. Enhancing Deep Sleep
Exercise has been linked to an increase in slow-wave sleep, the most restorative phase of sleep. Slow-wave sleep is essential for physical recovery, immune function, and emotional regulation. The more time spent in this stage, the more rejuvenated a person feels upon waking.
4. Improving Breathing and Reducing Sleep Apnea
Regular exercise strengthens the respiratory system, reduces inflammation, and helps maintain a healthy weight—all of which contribute to better breathing during sleep. This is particularly important for individuals with sleep apnea, a disorder characterised by repeated interruptions in breathing during sleep. Studies suggest that moderate-intensity exercise can significantly reduce the severity of sleep apnea symptoms.
Timing Matters: When Should You Exercise for Better Sleep?
While exercise is beneficial for sleep, the timing of workouts can play a significant role in sleep quality. Lisa Artis also emphasised that exercising earlier in the day is ideal since high-intensity workouts too close to bedtime can interfere with sleep.
“Ideally, we encourage people to exercise earlier in the day, as intense exercise late at night can interfere with sleep. However, we understand that for many people, evening workouts are the only option. If exercising in the evening, it’s important to allow time to wind down before bed—at least two hours if possible.”
The reason behind this is that vigorous exercise raises core body temperature and stimulates the nervous system, making it harder to fall asleep immediately after. However, lower-intensity activities like yoga, Pilates, or a gentle evening walk can promote relaxation and prepare the body for rest.
The Best Types of Exercise for Sleep
Certain forms of exercise are particularly beneficial for improving sleep quality:
- Aerobic Exercise (Cardio): Activities like running, cycling, and swimming have been shown to enhance sleep duration and efficiency.
- Strength Training: Resistance exercises can help regulate stress hormones and contribute to overall physical fatigue, promoting better sleep.
- Yoga and Stretching: These activities encourage relaxation and have been proven to reduce stress and anxiety, leading to improved sleep.
- Walking: Even low-impact activities such as walking can contribute to better sleep by reducing stress and gently increasing physical fatigue.
During our earlier mentioned webinar on The link between sleep, exercise and employee wellbeing, Lisa Artis also noted the importance of listening to your body when choosing an exercise routine:
“Certain exercises, like swimming, walking, yoga, and Pilates, can be particularly beneficial for sleep. Studies show that these activities help people fall asleep more quickly and improve sleep quality.”
Practical Tips for Using Exercise to Improve Sleep
If you’re looking to leverage exercise as a tool for better sleep, consider the following strategies:
- Exercise at the Right Time: Aim for morning or early afternoon workouts to maximise the benefits of exercise on sleep.
- Incorporate Relaxing Activities: If evening workouts are necessary, opt for lower-intensity exercises like yoga, stretching, or walking.
- Be Consistent: Regular exercise is key. Even small amounts of daily movement can contribute to improved sleep patterns.
- Listen to Your Body: Choose a workout routine that aligns with your lifestyle and energy levels while ensuring enough time to wind down before bed.
Conclusion: Move More, Sleep Better
Exercise is a powerful, natural tool for improving sleep quality, regulating the sleep-wake cycle, and reducing sleep disturbances. Whether it’s a brisk walk, an intense workout, or a calming yoga session, moving your body regularly can lead to longer, deeper, and more restorative sleep. While timing and intensity matter, the key takeaway is that any form of physical activity is better than none.
So, if you’re struggling with restless nights, consider making exercise a priority—it could be the game-changer your sleep routine needs.
Beyond Sleep: The Workplace Benefits of Staying Active
The benefits of exercise extend beyond sleep and into workplace performance. Employees who engage in regular physical activity experience better sleep, improved mood, and increased energy levels throughout the day. Well-rested employees are more focused, efficient, and less likely to experience burnout.
For employers, this means significant cost savings. When employees sleep well and are more productive, businesses see lower absenteeism rates, reduced healthcare costs, and higher overall performance. Workplace wellness initiatives that promote exercise can lead to a healthier, happier, and more engaged workforce.
At Hussle, we make it easy for employees across the UK to stay active—anytime, anywhere. With access to thousands of gyms across 94% of UK postcodes, Hussle’s flexible fitness memberships are the ultimate employee wellbeing benefit. By providing flexible fitness solutions, companies can empower their employees to exercise regularly, sleep better, and perform at their best.
Find out more about how Hussle can support your team’s wellbeing here
