Adapted from "Exercising for Better Sleep" from Johns Hopkins Medicine here

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Exercising can improve sleep quality and help you fall asleep more quickly, but the timing of exercise may matter and can actually interfere with sleep.

How exercise helps

Researchers don’t know the exact mechanism for how physical activity improves sleep but we do know that moderate aerobic exercise is linked to slow wave (deep) sleep. Exercise also helps with mood stabilization and decompressing, making it important to help you transition to sleep

Timing matters

The timing of exercise may matter for sleep because aerobic exercise can cause the release of endorphins, which can keep some people awake, and also raises the core body temperature, which signals to the body that it’s time to be awake. It is recommended to exercise at least 1 to 2 hours before bedtime to allow endorphin levels to decrease and the body temperature to fall. Despite these biological responses to exercise, some people find that the time of day they exercise doesn't make a difference.

How much exercise

At least 30 minutes of moderate aerobic exercise is recommended for better sleep, but patients don't need to feel like they have to train excessively to become a better sleeper. People who engage in at least 30 minutes of moderate aerobic exercise may see a difference in sleep quality that same night, but it is more common that the benefits will be felt over the period of several months or even a year. Picking an exercise and sticking with it can help build the biological processes in the brain and body that contribute to better quality sleep.