Does More Exercise Mean Better Sleep?: A Psychologist's Guide About The Relationship between Sleep And ExerciseOne of the things that you keep hearing is that you must exercise frequently. While this might seem repetitive, the benefits of exercise cannot be overstated. Many health issues that we face today can be taken care of by eating, sleeping and exercising properly. What is more interesting is that these aspects are connected to each other. Many studies have established the bidirectional relationship between exercise and sleep.
You do not have to do heavy exercise to seek its benefits. You can choose your way of moving your bodies, be it running, dancing, taking a morning walk or hitting the gym. This can instantly improve your mood, build your physical strength and eventually increase the quality of your sleep.
Let us get into the details of how regular exercise can help us sleep better and longer.
- Reduces Stress and Anxiety:
Stress is known to worsen the quality of sleep.
It is here exercise comes with its benefits as it naturally alleviates stress. When we exercise, our bodies release neurotransmitters like endorphins, serotonin, and dopamine that actively reduce feelings of stress and anxiety. The low levels of stress can make it easier to fall and stay asleep at night.
- Promotes Relaxation:
If you are not into intense exercises, you can switch to exercises like yoga and tai chi that emphasise on the need for relaxation. As it involves gentle movements and deep breathing, it can help the body feel relaxed.
You can also choose to meditate and use prayer if you are comfortable with those options. All these activities can be including into your routine to create a clutter-free headspace that is prepared for sleep.
- Regulates Sleep-Wake Cycle:
Regular exercise helps regulate our body’s internal clock, known as the circadian rhythm, which governs our sleep-wake cycle. By being active during the day, we signal to our bodies that it’s time to be awake and alert, making it easier to fall asleep at night and wake up feeling refreshed in the morning.
- Improves Sleep Quality:
Several studies have depicted that an increase in exercise regularly leads to an improvement in slow-wave sleep. Slow-wave sleep refers to the phase of deep sleep which allows your body and mind to feel rejuvenated. It also reduces sleep latency, i.e. the amount of time it takes to fall asleep once you go to bed.
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- Increases Energy Levels:
There is a widespread notion that exercise can make one feel more tired. However, if done properly, it is not the case. As a matter of fact, it can significantly improve our mood and heighten our energy levels. This could result in being active and focused during the day and ready for sleep at night.
Now, we will look at how much exercise one needs to reap the benefits of sleep? You can definitely start from something small. Taking small steps like 30 minutes of moderate-intensity exercise most days of the week makes you much closer to your health goals. You do not have to follow conventional methods but stick to whatever is comfortable with you. You can take stairs instead of using the lift, you can join Zumba classes or go for a walk during your breaks. The key to a deep, happy sleep is to keep moving your body for a fulfilled life.
Summing up, you now know that exercise and sleep are connected to each other. Exercise improves your quality of sleep, but more than that it improves your overall physical health and mental well-being. Do not give it a second though, get your body in a groove and enjoy the added benefits of exercise and most importantly, a good night’s sleep!
(Henna Ayoob is a highly regarded Consultant Psychologist and entrepreneur in Calicut, Kerala, specialises in psychological well-being. With a focus on sleep science, she is known for her expertise in guiding individuals toward optimal mental health. Henna is committed to fostering a healthier and more balanced lifestyle for her clients.)