The Connection Between Exercise and Better Sleep

If you have trouble sleeping well, regular exercise could help. Studies show that being active can improve sleep quality and provide a natural way to get better rest. In this article, you’ll find out how exercise helps with sleep, which workouts and times are best, and how the YMCA of Greater Birmingham can support your wellness goals. The YMCA is here to help you add fitness to your routine for better sleep and health.

The Science Behind Exercise and Sleep

Exercise helps balance your body and mind, which can lead to better sleep. Regular workouts help set your internal clock, making it easier to fall asleep and wake up at the right times. After you exercise, your body cools down, which can help you fall asleep more easily. Exercise also lowers stress hormones like cortisol that can make it hard to sleep well.

Exercise can also help with anxiety and depression, which often make it hard to sleep. By improving your mood and reducing stress, being active can help you sleep better at night.

Studies back up these benefits. For example, one study found that getting 150 minutes of moderate to vigorous exercise each week improved sleep quality. Another study in the Journal of Clinical Sleep Medicine showed that people who exercised regularly fell asleep faster and slept more deeply than those who were less active.

These studies show that sticking to a regular exercise routine can really improve how well and how long you sleep. Making physical activity part of your daily life can help you get more restful sleep.

Best Types and Timing of Exercise for Restful Sleep

Picking the right type of exercise and the best time to do it can help you sleep better. Aerobic activities like walking, jogging, and cycling are good for your heart and help set your sleep schedule. Strength training builds muscle and boosts your metabolism, which also supports better sleep. Yoga and stretching are great for lowering stress and helping you relax, so they work well as part of your evening routine.

When you exercise, it also matters. Doing hard workouts right before bed can raise your adrenaline and body temperature, making it harder to fall asleep. For the best results, try to exercise in the morning or early afternoon. If you can only work out in the evening, choose calming activities like yoga or stretching to help you wind down instead of more intense exercises.

Actionable Tips to Integrate Fitness into Your Sleep Routine

Adding exercise to your daily routine can be simple. Set small, realistic fitness goals that work for you, and try to get about 30 minutes of moderate activity on most days.

Mixing up your workouts keeps things fun and helps you work on different parts of your fitness. Try to stick to a regular routine, since being consistent supports your natural sleep cycle.

Take it slow to avoid getting tired or hurt. Start with easy workouts and make them harder as you get stronger. This way, you’ll improve your health and sleep over time.

YMCA of Greater Birmingham: Your Partner in Health and Wellness

The YMCA of Greater Birmingham has many services and programs to help you with your fitness and wellness goals. You can use modern fitness centers, join group classes, or get personal training to stay active and healthy.

The YMCA is dedicated to your overall wellness and highlights how exercise can lead to better sleep. They help members work toward a balanced and healthy lifestyle.

Get Exercise at the YMCA of Greater Birmingham

Exercise can help you sleep better and is a natural way to get more restful nights. By understanding how it works, choosing the right workouts, and making fitness part of your daily life, you can improve your sleep and feel better overall.

​The YMCA of Greater Birmingham is here to support you on your health journey, with resources and help to reach your wellness goals. Check out what we offer and think about joining to live a healthier life.

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