Exercise Your Way to Better Sleep
Do you have trouble falling asleep at night? Do you wake up in the middle of the night and find yourself unable to get back to sleep? You are not alone.
More than one-third of adults in the United States report either trouble falling asleep or daytime drowsiness.
- Not only is insomnia frustrating but it can take a toll on your productivity during the day.
- While pharmacy shelves are full of products promising help, a regular exercise routine can help you fall asleep faster naturally and provide you with deeper and better sleep.
At our clinic, we understand how challenging it can be to get the quality sleep you need, especially when you’re stressed.
But the good news is, there’s hope—and it may be easier than you think.
Why Exercise Helps Improve Sleep
When stress and anxiety take over, it can be incredibly difficult to relax enough to fall asleep.
Exercise:
- Is a natural way to relieve stress,
- Can calm your nervous system, and
- Signals to your body that it’s time to wind down.
Insomnia can result from stress, anxiety, medical conditions, medications, stimulants and even age.
While treatments for insomnia range from behavioral therapy to relaxation techniques, one of the most effective and accessible treatments is adopting a regular exercise routine.
Even just 10 minutes of aerobic exercise a day—such as walking or cycling—can significantly improve your sleep quality.
It may sound simple, but it works, and it’s an approach that comes with added benefits for your overall health.
What Research Has to Say About Sleep
Published in the journal Mental Health and Physical Activity, a 2011 study of more than 2600 adults found that people who get the nationally recommended 150 minutes of moderate to vigorous activity per week report a 65% improvement in sleep quality and less sleepiness during the day.
They also report fewer leg cramps while sleeping and less difficulty concentrating while tired.
Additionally, the study found that exercise increased productivity at work and helped people stay more attentive in school. It’s clear that regular exercise can make a big difference in how well you sleep and how you feel during the day.
Of course, exercise has a host of other benefits beyond better sleep, including:
- Burning calories
- Reducing your risk for heart disease, high cholesterol, diabetes and other chronic diseases.
- Boosting energy levels and making people feel happier and more relaxed.
If you’ve been struggling with sleep issues, it might be time to give exercise a chance.
With our guidance, you can start an exercise routine that will not only improve your sleep but also increase your energy and reduce stress.
How to Get Started: Actionable Steps to Better Sleep Through Exercise
We understand that starting something new, especially if you’re already feeling stressed or exhausted, can feel overwhelming.
But the key is to start small and stay consistent.
Here are some actionable steps to help you get started with exercise and improve your sleep.
1) Start Small and Build Gradually
If you’re new to exercise or haven’t been consistent, don’t feel like you need to jump into an intense workout routine.
Begin with just 10 minutes a day. A brisk walk, a short bike ride, or gentle stretching are great ways to get moving without overwhelming yourself.
The goal is consistency, not intensity.
2) Set a Time for Exercise
Finding a time that fits into your day is key.
Try to set a regular time each day to move your body. For many, exercising in the morning or afternoon can provide an energy boost for the rest of the day.
However, avoid vigorous exercise too close to bedtime, as it might leave you feeling too alert to fall asleep.
3) Add Movement to Your Routine
If you’re struggling to find time for a full workout, try adding small bursts of activity to your day.
- Take the stairs instead of the elevator,
- do a few stretches while watching TV,
- or take a walk during your lunch break.
Every little bit helps—and it will add up over time!
4) Try Relaxing Exercises Before Bed
Not all exercises need to be intense.
Yoga, Tai Chi, or simple stretching can be a great way to unwind and prepare your body for sleep.
These exercises focus on relaxation and deep breathing, which can calm your mind and ease physical tension, making it easier to fall asleep.
5) Be Consistent
Like sleep, exercise is most effective when it becomes a regular part of your routine.
Start by setting a small, achievable goal—like 10 minutes a day—and gradually increase the duration as you feel comfortable.
Over time, you’ll start to notice the improvements in both your sleep and your overall mood.
6) Track Your Progress
Consider keeping track of your sleep patterns and exercise habits.
This will help you stay motivated and give you a clearer picture of your progress. There are plenty of sleep-tracking apps that can help you monitor how much rest you’re getting.
You’ll be amazed at the difference even small changes can make!
7) Don’t Stress Over Perfection
Life happens, and there will be days when you miss a workout or have a bad night of sleep.
That’s okay!
The important thing is to stay committed and be patient with yourself.
Your body will adjust, and as you continue incorporating exercise into your routine, you’ll begin to notice gradual improvements in your sleep quality.
Additional Benefits of Exercise Beyond Sleep
Exercise isn’t just about improving your sleep—it’s also a powerful tool for improving your overall health.
- Regular physical activity can help you manage stress, improve your mood, and boost your energy levels.
- It also reduces your risk of chronic conditions like heart disease, diabetes, and high cholesterol.
- When you exercise, your body releases endorphins—your brain’s “feel-good” chemicals. This can leave you feeling more relaxed, happier, and less stressed, all of which contribute to a better night’s sleep.
Let Us Help You Achieve Better Sleep
If you’re struggling with sleep, we’re here to help.
At our clinic, we can create a personalized exercise routine that works with your schedule and any physical conditions you may have.
Together, we’ll design a plan that will not only help you sleep better but also improve your energy, reduce stress, and enhance your overall quality of life.
If you’re ready to take the next step toward better sleep and improved health, contact us today to schedule an appointment. We’re here to support you every step of the way.
Looking to take your exercise program to the next level? Check out our partners at Explosive Performance!
Remember: You deserve restful, rejuvenating sleep. Exercise could be the natural, effective solution you’ve been searching for. We’re here to help guide you through it—one step at a time.