We have all stared at the ceiling in the middle of the night, watching the clock tick by, wishing for rest that refuses to come. In the UK, sleep issues are becoming increasingly common, with millions of adults struggling to get the recommended seven to nine hours of shut-eye. While many of us focus on buying better pillows or cutting out caffeine, we often overlook one of the most potent tools for better rest: physical activity.
The relationship between sleep hygiene and exercise is deeply interconnected. Moving your body during the day does not just improve your physical fitness; it is a critical signal to your brain that helps regulate your internal clock. However, getting the balance right is essential. Exercise too late, or too intensely, and you might find yourself more awake than ever.
In this guide, we will explore how to optimise your daily routine to harness the power of exercise for better sleep, backed by science and expert advice.
Understanding Sleep Hygiene
Before diving into the specifics of exercise, it is important to understand what we mean by ‘sleep hygiene’. This term refers to the habits, behaviours, and environmental factors that you can control to improve your sleep quality. It is not just about cleanliness; it is about creating the perfect conditions for rest.
Good sleep hygiene involves consistency. It means going to bed at the same time, ensuring your bedroom is dark and cool, and managing your exposure to light. You can learn more about setting up your room in our guide to creating a sleep sanctuary. According to the NHS, regular exercise is a pillar of good sleep hygiene, acting as a natural sedative that can be as effective as medication for some individuals.
How Exercise Affects Your Sleep Quality
Why exactly does a run in the park or a session at the gym help you doze off? The science behind it is fascinating and involves several biological mechanisms.
1. Temperature Regulation
When you exercise, your core body temperature rises. After you finish your workout, your body begins to cool down. This drop in temperature mimics the natural change that occurs in the body before sleep, signalling to your brain that it is time to rest. This process helps regulate your circadian rhythms, the internal clock that manages your sleep-wake cycle.
2. Chemical Changes
Physical activity triggers the release of endorphins, which can alleviate symptoms of anxiety and depression—two major culprits behind insomnia. Furthermore, exercise increases the production of adenosine, a chemical that builds up in the brain throughout the day to create ‘sleep pressure’, making you feel tired by bedtime.
3. Deep Sleep Enhancement
Studies highlighted by PubMed suggest that moderate-to-vigorous physical activity can increase the amount of slow-wave sleep (deep sleep) you get. Deep sleep is the phase where your body repairs tissues, strengthens the immune system, and recharges energy stores.
The Best Types of Exercise for Sleep
Not all movement is created equal when it comes to snoozing. While any activity is better than none, certain types of exercise are particularly beneficial for sleep hygiene.
Aerobic Exercise (Cardio)
Activities that get your heart rate up, such as running, brisk walking, cycling, or swimming, are excellent for tiring the body out in a healthy way. Regular aerobic exercise has been proven to improve the quality of sleep in people with insomnia.
- Recommendation: Aim for at least 150 minutes of moderate activity per week, as per GOV.UK guidelines.
- Benefit: Reduces the time it takes to fall asleep.
Resistance Training
Lifting weights or using resistance bands helps build muscle and can also aid sleep. Some research suggests that resistance training might be even more effective than cardio for those with anxiety-related sleep issues.
- Recommendation: Two to three sessions a week.
- Benefit: Lowers cortisol (stress hormone) levels over time.
Yoga and Pilates
If high-intensity workouts aren’t for you, fear not. Mind-body exercises like yoga and Pilates focus on breathing, flexibility, and relaxation. These are particularly good for reducing cortisol levels and calming the nervous system.
- Recommendation: A short session in the evening can be part of your evening wind-down routine.
- Benefit: Directly combats stress and relaxes tight muscles.
Timing Matters: When Should You Exercise?
One of the most debated topics in sleep hygiene is when to exercise. For years, experts warned against evening workouts, fearing the adrenaline rush would keep people awake. However, modern research offers a more nuanced view.
Morning Workouts
Exercising in the morning, particularly outdoors, exposes you to natural daylight. This is crucial for setting your biological clock. It suppresses melatonin (the sleep hormone) during the day, ensuring it is released at the correct time at night.
Afternoon Slump
Training in the afternoon can be optimal for performance as your body temperature is naturally higher. It can also help you push through the post-lunch energy dip without reaching for caffeine, which can disrupt sleep later.
Evening Exercise
For most people, exercising in the evening is absolutely fine, provided you leave a buffer zone. The The Sleep Charity recommends finishing vigorous exercise at least 1 to 2 hours before bedtime. This allows your heart rate and body temperature to return to baseline levels. If you must exercise late, opt for lighter activities like yoga or stretching.
Signs You Are Overtraining
While exercise is beneficial, it is possible to have too much of a good thing. Overtraining can actually lead to sleep disturbances. If you are pushing your body too hard without adequate rest, your stress hormones may remain chronically elevated.
Symptoms of overtraining include:
- Persistent fatigue despite sleeping.
- Difficulty falling asleep (insomnia) or restless sleep.
- Irritability and mood swings.
- Decreased performance in your workouts.
If you notice these signs, it is vital to prioritise rest days. Recovery is just as important as the workout itself. The British Journal of Sports Medicine frequently highlights the necessity of recovery periods to prevent injury and burnout.
Creating a Sleep-Friendly Exercise Plan
Building a routine that supports your sleep hygiene does not require a gym membership or expensive equipment. It requires consistency and listening to your body. Here is a step-by-step approach to getting started.
Step 1: Start Small
If you are currently inactive, do not aim for a marathon. Start with a 20-minute daily walk. The Mental Health Foundation notes that even short bursts of activity can improve mood and sleep.
Step 2: Find What You Enjoy
You are more likely to stick to a routine if you enjoy it. Whether it is dancing in your kitchen, gardening, or joining a local football team, find an activity that brings you joy. This positive association helps reduce mental stress.
Step 3: Schedule It
Treat your exercise time with the same respect as a work meeting or a doctor’s appointment. Put it in your diary. Consistency helps stabilise your circadian rhythm.
Step 4: Monitor Your Sleep
Keep a sleep diary or use a tracker to see how different workouts affect your rest. You might find that a swim tires you out perfectly, while a late-night run leaves you wired. You can read our reviews on top sleep trackers to find one that suits you.
Overcoming Common Barriers
We know that life gets in the way. Work, family commitments, and fatigue can make exercise feel like a chore. However, reframing exercise as a prescription for sleep can help boost motivation.
“I’m too tired to exercise.”
This is a common paradox. You are too tired to exercise, but you need exercise to stop feeling tired. Try light movement, like a gentle walk. Often, energy produces energy. The World Health Organization (WHO) emphasises that sedentary behaviour exacerbates fatigue.
“I don’t have time.”
High-Intensity Interval Training (HIIT) can be done in 15-20 minutes and is highly effective. Alternatively, incorporate movement into your commute or household chores.
“I have physical limitations.”
Always consult a GP before starting a new regime. Resources like Versus Arthritis offer excellent advice for exercising with joint pain or mobility issues.
When to Seek Professional Help
While improving sleep hygiene and increasing exercise helps most people, it is not a cure-all for clinical sleep disorders. If you have been practising good sleep habits and exercising regularly but still suffer from chronic insomnia, sleep apnea, or restless leg syndrome, you should consult your GP.
Persistent sleep issues can be a sign of underlying health conditions. You can check your symptoms against the Patient.info insomnia guide. Do not suffer in silence; sleep is fundamental to your health.
Additionally, if anxiety is the primary barrier to your sleep, consider looking into Cognitive Behavioural Therapy for Insomnia (CBT-I), which is the gold standard treatment recommended by the Royal College of Psychiatrists.
The Bottom Line
Exercise and sleep are the two pillars of health that support each other. Better sleep gives you the energy to exercise, and exercise ensures you are tired enough to sleep deeply. It is a virtuous cycle that, once established, can transform your physical and mental wellbeing.
Remember, you do not need to become an elite athlete to reap the benefits. A brisk daily walk, a bit of gardening, or a yoga session can make a significant difference to the quality of your rest. By prioritising movement, you are prioritising your recovery.
Start today—not by running a 10k, but perhaps by taking a walk this evening instead of watching television. Your future self, well-rested and energised, will thank you for it.
