Why is Physical Activity More Important Than Sleep?

Why is Physical Activity More Important Than Sleep?

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You will be aware of the benefits of exercise for weight management. But did you know it can also help with sleep? Physical activity can improve a person's sleep quality and the amount of sleep they get. Some experts recommend low-cost exercises to improve sleep.

The benefits of sleep exercises, including how your exercise habits can affect your night's sleep.

How exercise benefits your sleep

Adults with physically active lifestyles get better sleep. Exercise improves sleep quality, helps people sleep longer, and increases their ability to perform daytime activities. Being physically active has been linked to other benefits, such as stronger bones and a healthy brain.

Moderate levels of physical activity can also affect your body's sleep phase, circadian rhythm, and nighttime sleep temperature. Although researchers are still learning about the exact mechanisms, they have discovered several specific effects that exercise can have on sleep.

Sleep duration and quality

Research shows that moderate to vigorous exercise is associated with improved sleep quality, more deep sleep, and less daytime sleepiness. Additionally, prolonged exercise is likely to increase a person's total sleep time.

Exercise is associated with reduced sleep, which is the time taken to fall asleep. Similarly, regular exercise has been linked to increased sleep efficiency, including spending more time in bed than awake.

Not every study has proven a link between exercise and longer sleep. However, a comprehensive review of research studies shows that, overall, exercise improves both sleep quantity and sleep quality.

Sleep disorders

Exercise may reduce the likelihood of some sleep disorders or help people manage their effects. For example, one study found that exercise training improved sleep apnea symptoms.

Low physical activity is associated with a higher risk of insomnia. However, after four months of aerobic exercise, researchers found that older adults with insomnia reported better sleep and less daytime sleepiness. Additionally, people who exercised more moderately or vigorously were less likely to use sleep aids.

Stages of sleep

Both regular and short-term exercise induce shorter rapid eye movement (REM) sleep and longer non-REM (NREM) sleep. Exercise increases the time spent in slow-wave or deep sleep, which is the third stage of NREM sleep. This sleeping position helps the body feel refreshed upon waking up.

In contrast, another study found that after 12 weeks of continuous exercise, obese young adults spent longer REM sleep and less time in light sleep. It is unclear whether exercise has the same effects on all young adults or what role obesity may play in the relationship between exercise and sleep.

Weight management

Exercising can help people control their weight. The structure and size of a person's body are linked to the quality of his sleep. People who are overweight are more likely to have poor sleep quality than lean people. However, people who are overweight or obese may see improvements in their sleep quality after 15 weeks of exercise.

Is it bad to exercise before sleeping?

Your working hours play an important role in the quality of your sleep. Many experts caution against exercising in the evening. Exercise can increase your body temperature, making it harder to fall asleep if you exercise too close to bedtime. In general, it's best to avoid working within two to three hours of your scheduled bedtime.

However, some people may have a natural preference for exercising in the evening. Research shows that people with delayed chronotype may benefit from morning or evening exercise.

Chronotype is a person's natural tendency to sleep, wake, and behave periodically within a 24-hour day. Learning your timeline can provide insight into your biological clock and guide you to the best times to schedule various activities like sleep, eating, exercise, and work.

Best time of day to work

For most people, the best time to work out is the day before. Regular morning exercise will help you fall asleep faster at night. Scheduling your workouts during the day gives your body plenty of time to cool down from stimulation.

When you schedule exercise, try not to cut into your scheduled sleep time. And people with sleep problems should generally avoid working three hours before bedtime.

How much exercise is recommended?

The Centers for Disease Control and Prevention (CDC) recommends adults get 150 minutes of physical activity each week. To meet this recommendation, exercising for at least 30 minutes five days a week is enough. While even exercising for just 10 minutes a day can help, exercising for longer periods leads to better quality sleep.

Studies have shown that high levels of physical exertion during workouts can induce deep sleep without disrupting sleep quality. However, be careful not to put too much pressure on yourself. Overworking yourself at the gym and not giving yourself time to recover can reduce the quantity and quality of your sleep.

Before moving on to higher-intensity workouts, make sure you are comfortable doing moderate-intensity workouts. Take time to rest and recover after a workout and talk to a health professional if you have concerns about how safe exercise is for you.

Types of exercise

Strategies to increase your activity levels include going to the gym, taking walks, hiking, and playing sports. If you have trouble finding time to exercise, consider staying active by taking stairs and walking around more during the day. People who sit for less than eight hours a day get better sleep.

Moderate to high-intensity exercise may promote better sleep quality. But regular exercise and daily activity can give better results.

Cardio: Aerobic exercise is any physical activity that increases your heart rate, including walking, running, swimming, and sports like basketball and tennis. Long-term aerobic exercise can improve sleep problems and promote healthy sleep patterns.

Resistance training: Muscle-strengthening exercises are known to improve sleep quality. Resistance training may include lifting weights, using resistance bands, completing push-ups, or doing more yard work.

Mind-body exercises: Some data suggests that yoga, tai chi, qigong, and similar exercises may improve sleep in people with insomnia and other conditions such as Parkinson's disease.

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