Improved Sleep Duration: Regular exercise can help increase the amount of time spent in deep sleep, which is essential for restorative rest. Deep sleep is associated with physical and mental recovery, memory consolidation, and overall well-being.
Reduced Sleep Latency: Exercise can help reduce the time it takes to fall asleep, also known as sleep latency. Physical activity promotes the release of endorphins, which can help calm the mind and reduce feelings of stress or anxiety that may interfere with falling asleep.
Enhanced Sleep Efficiency: Sleep efficiency refers to the percentage of time spent asleep while in bed. Regular exercise can improve sleep efficiency by promoting more consolidated and uninterrupted sleep throughout the night.
Regulated Circadian Rhythms: Exercise can help regulate the body's internal clock, or circadian rhythms, which govern the sleep-wake cycle. Regular physical activity during the day can promote more regular sleep-wake patterns and help synchronize the body's natural rhythms with the external environment.
Reduced Symptoms of Insomnia: Studies have shown that regular exercise can help reduce symptoms of insomnia, including difficulty falling asleep or staying asleep. Exercise may help alleviate stress, anxiety, and depression, which are common contributors to sleep disturbances.
Improved Sleep Quality in Older Adults: Regular exercise has been particularly beneficial for improving sleep quality in older adults, who may experience age-related changes in sleep patterns and sleep architecture. Physical activity can help maintain mobility, cognitive function, and overall health, which can contribute to better sleep in older age.
Reduced Risk of Sleep Disorders: Engaging in regular exercise may help reduce the risk of developing certain sleep disorders, such as sleep apnea and restless legs syndrome. Exercise can help maintain healthy body weight, improve respiratory function, and promote relaxation, all of which can contribute to better sleep.
Timing and intensity of exercise may alter sleep quality. Moderate-intensity aerobic activity helps sleep, but excessive exercise close to bedtime may stimulate and make it harder to fall asleep. Exercise at least a couple hours before bedtime to help the body relax and prepare for sleep.