Can exercise help improve your sleep?

There is also the fact that exercise helps to release endorphins which we know have a beneficial effect on mood. If we are feeling positive, we are more likely to achieve a night of restful sleep, free from tossing and turning.

We also know that, in some cases, exercise may release the sleep hormone serotonin. This may make it easier to fall asleep and stay asleep.

With activities like Yoga, there is also a focus on breath work which may have a calming effect, thus helping to improve sleep.

Does it reduce stress? Does this improve sleep quality/ quantity?

Sleeplessness has become one of society’s biggest problems. Most of us have busy, hectic lives and it can be hard to tell if stress is keeping you awake or if exhaustion is making stress unmanageable.

Relationships with others and worries about work, money or the future, are all contributing factors that can result in sleepless nights.

When it comes to lower stress levels, exercise is at the top of our list. Although you might not realise it at the time, when you exercise your body produces endorphins, happy hormones that act as a natural painkiller, reducing stress and improving sleep! It’s even thought that exercise can help to reduce your secretion of stress hormones, regulating your mood.

Can it help regulate the sleep wake cycle?

Studies have found that moderate exercise can help to improve the sleep patterns of sedentary elders, reducing their insulin levels, which may have a positive influence on their blood sugar levels and metabolism

- Types of activity that can help improve sleep - Is strength training or cardio better or moderate intensity activity?

Aerobic exercises that get the heart and breathing rate up, including running, cycling and sports such as tennis, are some of the best forms of exercise for sleep. However, these should be done earlier in the day rather than later. Doing intensive exercise near to bed time can make it harder to fall asleep. Other exercises which can help you sleep better and are more appropriate for evenings include yoga and Pilates.

- Can exercising too close to bedtime disrupt your sleep? If so, how?

So, with various forms of exercise being very good for sleep, you may be thinking, great, I'll do my workout before going to bed.

Whilst moderate-level activities, such as an evening walk or a short Yoga session, haven't been seen to disturb sleep quality, we may want to avoid more vigorous activities right before bed.

When lots of endorphins are released during exercise this makes us feel upbeat and energised. Whilst this is great for our mood and overall wellbeing, it takes time for these chemicals to settle down which may make it more challenging to get to sleep.

- What is the best time to exercise?
If you want to exercise in the evening, make sure to do so a few hours before you go to bed, or practise simple, gentle exercises if you want to get moving closer to bed time.