- Emma Sweeney
- The conversation*
November 4, 2022
Credit, Getty Images
Many people have trouble getting good sleep.
Too little sleep not only makes you tired the next day, it can also have a negative impact on other aspects of our health and wellbeing over the long term.
People hear a lot of things they can do to sleep better, from taking a hot shower at night to putting their cell phones down two hours before bed.
But one of the most common pieces of advice for people who struggle to get a good night’s sleep is to exercise regularly. And research shows that this is actually very good advice.
For example, a 2015 metaanalysis examined all current research on exercise and sleep duration and quality. She has shown that exercise, both regular (a few sessions per week) and occasional, can improve sleep.
This means that just one exercise can be enough to improve sleep quality and duration.
Research also shows what types of exercise can help improve sleep. For example, regular aerobic exercise has been shown to help people fall asleep faster, wake up less at night, and feel more rested the next morning.
These effects have been demonstrated in many different types of aerobic exercise, such as cycling, running, and even brisk walking. Even a simple 30minute aerobic exercise session can improve many aspects of sleep.
While not as intense as regular aerobic exercise, this session has been shown to increase sleep duration, decrease sleep time, and increase sleep efficiency (the percentage of time actually spent in bed). Higher sleep efficiency indicates better sleep quality.
Research on resistance exercise (like weightlifting) and its effects on sleep is more limited. But judging by the small number of studies that have been conducted, it appears that resistance exercise may also improve sleep.
Studies have found that people who do resistance exercise regularly (about three sessions per week) have better subjective sleep quality. Even the thought of getting a good night’s sleep can affect your performance throughout the day.
Regular resistance training can also help people with insomnia fall asleep faster and increase sleep efficiency. But there is still very little research in this area, so we have to be careful before jumping to conclusions.
The good news is that the benefits of sleep training seem to work for everyone, regardless of age or possible sleep disorders (like insomnia or sleep apnea).
The influence of exercises
Credit, David Madison
While research clearly states that exercise can improve our sleep, scientists are still not entirely sure how it works — but they have a few theories.
Our body’s sleepwake cycle follows an approximate 24hour period that is controlled by an internal “clock” in the body. As part of this cycle, a hormone called melatonin is released at night, which helps us feel tired.
Exercising during the day can trigger the release of melatonin earlier at night, which may be the reason people who exercise fall asleep faster.
Exercise also increases our body temperature. But when we finish an exercise, our body temperature starts to return to normal.
The drop in body temperature can also help us fall asleep. It may explain why, contrary to popular belief, early evening exercise can actually help some people sleep better.
Exercise can also improve sleep as it has a positive effect on mood and mental health, which can be linked to sleep quality. Because during exercise, the body releases moodenhancing substances called endorphins.
Regular exercise can also reduce symptoms of anxiety and depression. The positive effects of physical activity on mood and mental health can therefore contribute to falling asleep more easily.
While more research is needed to determine exactly why different types of exercise affect so many different aspects of our sleep, it’s clear that exercise can be beneficial for sleep. Just 3060 minutes of daily exercise can help you fall asleep faster, sleep through the night, and wake up more rested the next morning.
While just one exercise session can improve sleep, regular exercise is likely to yield even greater improvements. Because many types of exercise are related to improving sleep, you only need to choose a type that you enjoy, whether it’s running, swimming, weightlifting, or just a brisk walk.
*Emma Sweeney is Professor of Exercise, Diet and Health at Nottingham Trent University in the UK.