Exploring Why Does Exercise Help Us Sleep Better

Introduction

Getting enough sleep is essential for a person’s overall health and wellbeing. Research has shown that lack of sleep can have significant negative impacts on physical and mental health, including increased risk of obesity, cardiovascular disease, depression and anxiety. Unfortunately, many people struggle to get a good night’s sleep, often due to stress, anxiety or poor sleeping habits. One way to improve sleep quality is through regular exercise. But why does exercise help us sleep better? In this article, we will explore the physiological benefits of exercise on sleep quality and examine how exercise can impact melatonin levels.

Exploring the Physiological Benefits of Exercise on Sleep Quality

Regular exercise has been shown to improve sleep quality and duration. A study conducted by the National Sleep Foundation found that regular exercise improved sleep in adults of all ages, regardless of their fitness level. The study found that those who exercised regularly reported better sleep than those who did not exercise.

So how does exercise help us sleep better? Regular exercise can improve sleep habits by increasing daytime energy and reducing fatigue. It can also help to reduce stress and anxiety which can interfere with sleep. Additionally, regular exercise can lead to improved mood and reduced tension which can make it easier to relax and fall asleep.

Exercise can also lead to longer and deeper sleep. Studies have found that regular exercise can increase total sleep time and decrease the number of awakenings during the night. This can lead to more restful sleep and an overall feeling of being rested and refreshed in the morning.

Finally, exercise can help improve sleep quality by releasing endorphins. Endorphins are hormones that act as natural painkillers and can reduce stress and anxiety. They can also help to promote feelings of relaxation, which can lead to improved sleep quality.

Examining How Exercise Impacts Melatonin Levels

Melatonin is a hormone produced in the brain that helps regulate the body’s sleep-wake cycle. When darkness falls, the body produces more melatonin, which encourages sleepiness. Exercise can affect melatonin levels in two ways. First, exercise can stimulate the release of melatonin, which can help promote sleepiness. Second, exercise can help to regulate the body’s circadian rhythm, which is responsible for the timing of when the body becomes sleepy and when it wakes up. By regulating the circadian rhythm, exercise can help to ensure that the body is ready for sleep when it is time to go to bed.

Exercise can also help to reduce stress and anxiety, both of which can interfere with sleep. Stress and anxiety can lead to difficulty falling asleep and restlessness during the night. Exercise can help to reduce these feelings, making it easier to relax and fall asleep.

Conclusions

In conclusion, regular exercise can help to improve sleep quality by increasing daytime energy, reducing fatigue, reducing stress and anxiety, and promoting feelings of relaxation. Exercise can also help to regulate the body’s circadian rhythm and stimulate the release of melatonin, which can help promote sleepiness. For those struggling with sleep issues, regular exercise can be an effective tool for improving sleep quality.

To improve sleep quality through exercise, it is recommended to engage in 30 minutes of moderate to vigorous activity at least 5 days per week. It is also important to remember that exercise should not be done too close to bedtime, as this can interfere with the body’s ability to relax and fall asleep. Finally, it is important to find an exercise routine that is enjoyable and sustainable.

References

Hirshkowitz, M., et al. (2015). National Sleep Foundation’s sleep time duration recommendations: methodology and results summary. Sleep Health, 1(1), 40–43.

Wright, K.P. Jr., et al. (2019). Impact of exercise on sleep. Sports Medicine, 49(2), 163–178.

Souissi, N., et al. (2018). Effects of exercise on sleep: a systematic review and meta-analysis. Sleep Medicine Reviews, 39, 79–87.