How Exercise Can Improve the Quality of Your Sleep - SMT Official Store

How Exercise Can Improve the Quality of Your Sleep

Audio Version

Working out is beneficial for our mind and body and benefits getting a good night's sleep. But in some circumstances exercising late at night can interfere with the sleep quality at night.

But according to the available research working out does help with the sleep quality and benefits in overcoming the problems like insomnia.


How exercise benefits the sleep

According to the research, there is no clear evidence explaining how physical activity improves sleep quality. There is no exact mechanism that can explain how exercise is directly related to sleep. 

However, it is known that moderate exercise benefits the slow-wave sleep we are getting. Slow-wave sleep is when the body is in a deep sleep, and the body and brain are rejuvenating. Exercise also benefits in decompressing your mind and stabilizing the mood. It’s a cognitive process that’s vital for natural transitioning to sleep.


Exercise timing matters

For some people exercising close to their bedtime keep them awake during the night. Here is the detail of how working out timing affects your routine.


Aerobic exercise releases endorphins

These chemicals create a level of activity in our brain that keeps some people awake. Such exercises must be done 1 to 2 hours before going to bed so that the endorphin levels can wash out with time.


Exercise increases your core body temperature.

For some people, exercise plays the role of a hot shower that wakes you up in the morning. A rise in body temperature after exercise signals the body that it’s time to wake up. After about 30 to 90 minutes of exercise, the temperature falls. This decline in the core temperature benefits quality sleeping.


Despite these biological responses, some people don’t find any effect of their workout timing on their sleep. They say exercise is beneficial in the morning or the evening, close to bedtime.

It’s best to know what your body is trying to tell you. Exercise is beneficial either in the morning or evening. It’s not scripted.


How much exercise is vital for better sleep?

People often ask how much exercise they need for better sleep and how many months, years, or weeks will it take to show the benefits. The good news is that 30 minutes of engagement in moderate aerobic exercise wills benefits the sleep quality the same night. You will not have to wait for months and years to see the results. And fortunately, you will not have to train yourself as a marathon player to get better sleep.

Besides, many studies focus on aerobic exercise for better sleep but picking an activity that you like will benefit you in sticking with the routine. Powerlifting and yoga are beneficial in creating biological processes in the body and brain, elevating heart rate, and contributing to better sleep quality.

You have to stick to your exercise routine and be mindful of whether the timing of exercise is affecting your sleep quality or not.


This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.

 Verified by Erin Miller

Erin Miller is a freelance writer who enjoys helping people live healthier lifestyles through educational content. Is a nutrition consultant, journalist, and author specializing in nutrition, health, and wellness.

Back to blog

Leave a comment

Please note, comments need to be approved before they are published.