This post was written by Jennifer Born PA-C, PPG – Sleep Medicine.
Is regular exercise on your list of goals for the year? Maybe you already have a set routine. Either way, you’ll be pleased to learn that, in addition to having a positive impact on your cardiovascular health, metabolic and cognitive function, and mental health, physical activity is highly beneficial for sleep! And healthy sleep heightens all those same essential functions. In fact, the American Academy of Sleep Medicine (AASM) states that sleep is essential and describes it as a biological necessity. In this post, we’ll unpack some of the specific wins that connect movement and rest.
How movement benefits sleep
It’s common knowledge that exercise brings a multitude of health benefits, but how does it improve sleep? Here are just some of the ways movement encourages good sleep hygiene:
- It decreases stress and improves mood naturally. This is beneficial because when we have excess stress and anxiety, our sleep can be negatively impacted.
- It helps regulate body temperature, which is an important mechanism involved with healthy sleep onset.
- It reduces daytime fatigue levels and makes it less likely that you will want to take a nap, which can influence sleep onset at bedtime in a negative pattern.
The 2024 Sleep Prioritization Survey conducted by the AASM reported that “more than half (53%) of Americans say exercising helps them sleep better.” Out of all age groups, it was found that Americans aged 25-34 years (62%) were the most likely to indicate that exercise helps them sleep better.
Is all exercise created equal?
While all movement is good, one research study reported that among participants, subjective sleep quality improved the most with exercises that also included stimulating the mind-body connection, such as tai chi, qigong, yoga and Pilates.
It’s thought that the combination of physical and mental exercise helps promote the parasympathetic nervous system, which leads to better regulation of awareness and attention. Although, sleep quality benefits were also noted with aerobic exercise and aerobic exercise combined with resistance exercise.
Timing
It’s important to know that when it comes to exercise and sleep, timing and intensity are everything. Studies have shown benefits in performing moderate physical activity at least three days per week for eight weeks or more can help with sleep onset and sleep quality.
It’s thought that this type of exercise influences melatonin production and circadian rhythm in a positive way. Melatonin is a hormone made the pineal gland in the brain, which helps to regulate healthy sleep/wake cycles. However, if the exercise is of vigorous intensity and within 90 minutes of bedtime, it can actually inhibit melatonin production shifting the circadian rhythm delaying sleep onset by quite a bit of time.
The verdict: Exercise is highly beneficial for sleep hygiene, so get moving! Just keep an eye on the clock and find a routine that works for your sleep/wake cycles.
If you have concerns about your sleep or suspect you might have a sleep disorder, talk to your primary care provider to see if they think you might benefit from a referral to PPG – Sleep Medicine or call 260-266-5260 to learn more.
