We’ve all experienced it: Tossing and turning in bed that results in little to no sleep. Formally called insomnia, a prolonged loss of sleep can feel like a nightmare, affecting everything from our appetite levels to our ability to concentrate.
Now researchers are asking the question: Could exercise affect our ability to sleep?
While some experts say that exercising at night can make it harder to sleep–physical activity raises adrenaline, which can stimulate you–researchers are saying it’s actually not a bad idea at all.
“There is anecdotal evidence that some people have difficulty falling asleep after vigorous bouts of late-night exercise,” says Tom DiChiara, a contributor to the lifestyle website UpWave.com. “For most people, however, exercising close to bedtime doesn’t appear to adversely affect sleep quality in the slightest.”
So what’s the evidence?
- A 2011 study reported in the Journal of Sleep Research found that men who exercised for 35 minutes a few hours before their bedtime did not experience any sleep disturbances when compared to men who did not exercise at all. In fact, the men slept just as soundly regardless of how they exercised–showing that a bout of physical activity before bed wasn’t a bad idea.
- In a 2013 poll conducted by the National Sleep Foundation, researchers asked 1,000 participants to explain how sleep affected their sleep cycles to surprising results. An overwhelming 83 percent of participants reported sleeping better, not worse, after exercising right before bed, showing that the effects of exercise really are more than skin deep.
- A 2010 study looking at the effects of different intensities of exercise found that those who opted for moderate-intensity aerobic workouts before bed fell asleep faster, showing that it wasn’t actually detrimental for insomniacs. However, the same couldn’t be said for those who did a vigorous workout routine–they reported having a harder time snoozing off.
So What’s the Winner?
At least scientifically, there’s a clear winner here: Exercise improves sleep. For the best sleep possible, researchers recommend fitting in a 30 minute bout of moderate-intensity exercise a few hours before bed. However, even some vigorous exercisers still seem to benefit when it comes to sleep, according to DiChiara.
“More than 50% of vigorous and moderate exercisers slept better on days when they worked out than they did on days when they skipped exercise completely,” says DiChiara. “And only 3% of late-day exercisers said they slept worse on days when they exercised, compared to days when they didn’t. So if right before bed is the only time when you can squeeze in a workout, do it! Not everyone is a morning go-getter who likes to sprint through the pre-dawn streets, Rocky-style.”
Remember, any type of exercise is better than no exercise at all–it’s best to fit it in whenever you can.
Readers: What else do you do to improve your sleep? Have you made any diet or lifestyle changes to sleep better?
Sources:
How Does Exercise Help Those With Chronic Insomnia? – SleepFoundation.org
Question: Does Exercise Help or Hurt Sleep? Experts Have the Answer – CNN.com
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