You know exercising regularly contributes to a healthy mind and body — but did you know it can dramatically improve your sleep quality, too?
“Exercising consistently, regardless of the type of exercise, leads to falling asleep faster and having better quality sleep,” says Heather A. Milton, exercise physiologist supervisor at the NYU Langone Health Sports Performance Center in New York City. That’s because exercise releases feel-good chemicals such as endorphins and serotonin, burns energy, helps regulate our circadian rhythm, and helps us accumulate adenosine (a molecule that makes us feel tired) — all of which promote better sleep, explains Dr. Chester Wu, a board-certified psychiatrist and sleep specialist in Houston. “If you exercise on a consistent schedule, melatonin is going to more reliably start releasing in the early evening, and that primes you for bed as well,” he adds.
Regardless of whether you’re an early bird or a night owl, the good news is there’s no one best time to exercise. The most important thing is to actually make time for fitness. Ultimately, it comes down to your unique schedule, fitness goals, and when you feel you have the most energy for the best workout, says Luis F. Buenaver, Ph.D., assistant professor of psychiatry and neurology and director, Johns Hopkins Behavioral Sleep Medicine Program, in Baltimore. That being said, when it comes to taking full advantage of all the ways exercise can benefit your sleep, he recommends avoiding working out within three hours of your bedtime so that sleep isn’t affected. Exercise stimulates the sympathetic nervous system and increases blood flow to the brain, which can cause some people to feel more alert and awake and delay the onset of sleep, he explains. The best exercise routine for a good night’s sleep — and a healthy body — is one that includes both cardio and resistance training, says Milton. Read on for our experts’ favorite exercises to help you sleep better, how to build a fitness routine if you’re new to working out, and the science behind why these exercises benefit your sleep.
Brisk walk or jog
Some people like to run, but a brisk walk or jog appears to be equally effective in helping you fall asleep faster and enjoy better quality of sleep, reports Wu. For maximum benefits, maintain an increased heart rate and breathing rate for at least 30 minutes, instructs Milton. If you live in a wooded area (or near the woods), hiking also offers the anxiety- and depression-reducing benefits of surrounding yourself with nature, according to a study published in the Proceedings of the National Academy of Science.
If you suffer from joint problems or simply want to change up your routine, swimming laps at a vigorous pace for the same amount of time is equally beneficial, adds Milton.
Biking
Our experts all cite biking as another great way to get your sleep-promoting 30 minutes of cardio. Since you can cover ground more quickly on a bike than on foot, consider biking to work instead of driving, which can make exercise a consistent part of your workday routine and give you reflection time before a busy day. This swap also has the added benefit of helping the environment as well as your body, saving about 150 grams of carbon dioxide per kilometer, according to the United Nations Environment Programme. Or if biking to work is out of the question, consider biking around your neighborhood before work, if you like early morning workouts, or after work to help you unwind from a stressful workday. If you’re new to cardio exercise, start with 10 minutes of biking, jogging, or walking. Work up to exercising five days a week, Milton instructs, then add five minutes per session to increase your workouts to 30 minutes each.
Boxing
For the most effective exercise routine, Milton recommends getting cardio at varying levels of intensity (this guide can help you determine your heart rate ranges for low- to high-intensity exercise). Boxing is one of the high-intensity workouts she recommends since the very act of punching it out, mixed with cardio intervals, can “lead to getting rid of pent-up frustration and promote more peaceful sleep.” Additionally, the Cleveland Clinic points out the myriad health benefits of boxing, such as boosting endurance, reducing blood pressure, and leading to better agility and hand-eye coordination. Punching drills even have a meditative effect on some people and may reduce anxiety and depression as well as increase self-esteem.
High-Intensity Interval Training (HIIT)
HIIT workouts, which alternate between short bursts of intense activity and easy activity, offer similar benefits to boxing, according to Milton. They allow people to let go of stress and other tension, which leads to a more restful night’s sleep. HIIT training also has many other health benefits and is a very efficient workout for time-pressed people, allowing you to burn more calories in less time. In addition to benefiting your heart health and your sleep, HIIT workouts can help you regulate blood sugar and build muscle.
Resistance Training
“Lifting heavier weights can improve your feeling of empowerment and quality of life, as well as decrease anxiety and depression,” says Milton. “Sometimes anxiety causes insomnia…but resistance training can decrease the kind of anxiety that leads to less restful sleep.” If you enjoy Pilates reformer or barre classes, keep those in the mix — Milton says they enhance strength by targeting small muscle groups with many reps. But she also recommends incorporating heavy dumbbell routines with fewer reps once or twice a week to ensure you’re exercising major muscle groups such as your glutes, lats, and back. Strength training beginners should start with simple moves, such as chair sit-to-stand and modified push-ups, then progress to squats with weights, push-ups, rows, pulldowns, and so on, says Milton. Start with one set of 12 to 15 repetitions and progress to three sets of 10 to 12, she adds.
Yoga
Yoga can range dramatically in intensity, depending on the type you practice and your experience level. Strenuous practice may be better suited for earlier in the day (here are some yoga stretches we recommend for the morning time). However, a slower practice focused on breath and mindfulness may help “decrease anxiety, promote relaxation, reduce blood pressure, and contribute to a transition to a sleep state,” says Milton.
Tai Chi
For those who enjoy physical activity at night, Wu recommends “something more calming and relaxing like yoga, tai chi or stretching.” Tai chi is a wonderful way to practice mindfulness, he points out, and it has all the sleep benefits of a gentle yoga practice. In addition, it promotes strength, balance, and flexibility, reports Harvard.
