Sleep And Fitness: How Sport And Exercise Influence Our Night's Rest

A healthy lifestyle includes both sufficient sleep and regular exercise. But how exactly does exercise affect our nighttime sleep? When is physical activity conducive to restful sleep – and when can it potentially disrupt it? In this article, we explore the role exercise plays in our sleep quality and how we can optimally integrate exercise into our daily routine.

The positive effects of exercise on sleep

Regular physical activity brings numerous benefits – from increased fitness to improved mental health. Our sleep also benefits significantly from exercise:

1. Fall asleep faster: Studies show that people who exercise regularly take less time to fall asleep. Exercise promotes the natural sleep pressure that makes us tired and makes it easier to fall asleep.
2. Deeper sleep phases: Exercise can help the body spend more time in the regenerative deep sleep phases, which are essential for physical recovery, the immune system, and cognitive functions.
3. Reduced stress levels: Exercise helps reduce stress hormones like cortisol and promotes the release of endorphins, the so-called "happy hormones." This can lead to overall more restful and relaxed sleep.
4. Regulating the circadian rhythm: Our biological rhythm (circadian rhythm) controls when we are tired and when we are awake. Regular exercise can stabilize this rhythm and prevent sleep disorders.

When can exercise disrupt sleep?

While exercise has numerous benefits for sleep, exercising at the wrong time or exercising too intensely in the evening can have the opposite effect. Particularly problematic are:

1. Late workouts: Intense physical activity in the evening can cause your body temperature to remain elevated and your nervous system to become activated—both factors that can make it difficult to fall asleep.
2. Overtraining: Exercising too much without adequate recovery can increase cortisol levels and stress levels. This can lead to sleep problems and reduced sleep quality.
3. Adrenaline and heart rate: High-intensity training or competitive sports can increase the release of adrenaline, which leads to restlessness and delays sleep.

The optimal time for sport and exercise

To maximize the positive effects of exercise on sleep, exercise time should be aligned with your natural circadian rhythm. The following recommendations will help you achieve the best possible combination of exercise and sleep:

• Morning and mid-morning: Exercise in the morning can help get your circulation going and boost your energy levels for the day. Endurance sports like running or swimming are especially ideal.
• Afternoon: The afternoon is a good time for training sessions because body temperature and muscle strength are at their highest during this time of the day.
• Evening: Light activities like yoga or relaxing walks can help prepare the body for sleep. Intense workouts, however, should be completed at least three hours before bedtime.

Conclusion: Exercise as the key to better sleep

Exercise and physical activity are crucial factors for healthy sleep. Regularly active individuals often fall asleep faster, experience deeper sleep phases, and feel more rested overall. However, it's important to choose the right time for exercise and maintain a balance between activity and rest. By considering these factors, you can use exercise to sustainably improve your sleep quality.

Tip: In addition to exercise, a high-quality sleeping environment can also make a difference. Our Akroma Premium Weighted Blanket offers additional relaxation by calming the nervous system through gentle pressure, thus contributing to deeper, more restful sleep.

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