In the height of summer, it can sometimes seem impossible to get a good night’s sleep.
It can also be difficult to fit into your normal exercise routine, as your schedule becomes increasingly filled with social engagements and trips to the park or pub garden look so much more appealing than the gym.
However, the two are interrelated, and exercise could potentially be the key to a good night’s rest.
How can exercise affect sleep?
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“Moderate aerobic exercise increases our slow wave or ‘deep sleep,’ in which the brain and body can be refreshed and revitalized,” explains Dr. Sarah Davies, consultant in exercise, sports and musculoskeletal medicine at the Institute of Sport , Exercise and Health (ISEH), in association with HCA Healthcare UK.
“Exercise also helps calm your mood and calm your mind, preparing you for restful and satisfying sleep.”
Haydn Elliott, trainer and co-owner of F45 Soho, oxford circus Y Kensington High Streetagrees with this idea of exercise for the mind.
“Exercise can ease anxiety and depression, helping the mind relax and allowing for a good night’s rest,” he says.
While for Dr. Hagar El-Habti, general practitioner of King Edward VII Hospitalthe most important reason is because exercise can prevent conditions that can cause insomnia and therefore give you a better night’s sleep.
“Various diseases such as obesity, depression and pain, to name a few, can cause people to suffer from sleep problems, but regular exercise and staying fit can alleviate symptoms in some cases,” he says.
You might think exercise would make you more tired during the day, but El-Habti explains: “Being on a regimen and exercising can also combat daytime sleepiness and fatigue and actually increase your energy levels, which means they’ll be more tired at bedtime and fall asleep faster, which promotes higher-quality sleep.”
What type of training should you do?
“There is no ‘one size fits all’ exercise recipe for sleep hygiene,” says Davies. “Listen to your body and remember to warm up and cool down before and after exercise, to avoid the build-up of metabolites that can keep you up at night,” and ask your GP if you have any questions.
If anxiety is keeping you up at night, you can focus your exercise regimen to address that. El-Habti says, “Aerobic exercises that increase your heart and breathing rates, such as brisk walking, running, or cycling, can make falling asleep easier by lowering blood pressure and reducing anxiety.”
And if you really want to get a good night’s sleep, he recommends exercising outdoors. [This] can increase your body’s circadian rhythm [and] exposure to daylight from a brisk walk or playing sports can help you stay alert during the day, and when the sun goes down it can trigger the body’s production of melatonin, which is what makes us feel sleepy.”
Does the time of day matter?
We’re all different, and El-Habti says what works for you might depend on whether you’re a night owl or an early bird, as well as any underlying health conditions.
He adds: “It is recommended to stop exercising at least 90 minutes before going to bed, as this allows endorphin levels and core body temperature to return to levels favorable for sleep.”
If you can only do one evening workout and find yourself too jittery after something like HIIT, Elliott says, “There are so many different types of exercises you could try, from stretching, resistance, and cardio. Eliminating all of these would be a huge mistake, as you may find that they actually help you sleep since you’ve used up all your energy for the day.”
Any mistakes to avoid when it comes to exercise and sleep?
“If you choose to train later in the day, you need to think about how you’re going to fuel before and after your workout,” says Elliott. “Opting for caffeinated beverages to keep you energized for your evening workout is great, until you try to go to bed that night.”
When it comes to exercise, a lot of it is trial and error, figuring out what works for you and adjusting accordingly. For example, El-Habti says, “If you’re waking up continuously during the night, it’s possible that strenuous exercise early in the evening is raising your core body temperature too high, and in turn, affecting the quality of your sleep.
“With that in mind, resistance exercise, light aerobics, or yoga may be your best option, as you get the benefits of exercise, without raising your body temperature too much.”