If you notice that you are restlessly moving throughout the night or cannot fall asleep as quickly- you may want to start incorporating some physical activity into your weekly routine. It has been shown that exercise and sleep share a bidirectional relationship. This means that a good night’s sleep can help you feel more motivated to exercise the next day, where a poor night’s sleep can negatively impact an individual in achieving an active lifestyle.
There have been multiple studies done that have shown people who exercise regularly end up having a better quality of sleep versus those who do not exercise. Physical activity can increase the amount of time individuals spend in deep sleep, which allows your brain to decompress and recover from a full day of thinking. Exercising also reduces sleep onset time and increases sleep duration, allowing you to fall asleep faster and sleep longer throughout the night.
The nice thing about exercising for better sleep quality is you do not have to do much before you start feeling the benefits of exercise. Exercising for at least 30 minutes a day can be enough to improve your sleep. You may have to try different kinds of physical activity to see what is most compatible with your sleep, but here are some good areas to start.
Resistance training:
This includes free weights, weight machines, resistance bands, body weight, etc.
Yoga:
Has several benefits that can improve sleep. It helps increase mindfulness, encourages meditation, and helps relax your muscles- putting you in a peaceful mental state.
Moderate intensity aerobic activities:
This can include brisk walking, water aerobics, bike rides, or dancing. Basically, anything that will get your heart rate elevated above resting levels.