“ Research shows this type of exercise increases serotonin production in the brain and reduces levels of cortisol, decreasing stress and improving sleep.” Resistance types of workouts can include weights, resistance bands, push-ups, and the like, Lee says. “With aerobic, exercises like cycling, jogging, and swimming greatly improve sleep,” she tells TZR in an email. She says there are three main types of exercises that have been shown to help sleep: aerobic, resistance, and stretching. Jenny Lee, founder of, is also a physical therapist and women’s health fitness expert. “That said, the amount of exercise is just as important as the timing of it,” he says. However, because sleep is so personalized and individual needs and responses vary, it’s hard to have a one-exercise-fits-all approach.” He adds that if the exercise goal is simply to promote sleep, a general recommendation is 30 to 40 minutes of mild cardio, yoga, stretching, or light weights to accomplish the goal. “A mild cardio workout, yoga, and stretching routines are forms of exercise that are often used to promote sleep. “There are a few things we often recommend to patients in the sleep clinic,” he says. Peter Polos, M.D., Ph.D., sleep medicine specialist and sleep expert for Sleep Number, has some ideas, too. These exercises are enough to decrease the severity of sleep-disordered breathing conditions, such as obstructive sleep apnea.”ĭr. “Moderate-intensity aerobic exercises increase your heart rate and make you sweat, such as a long walk or water aerobics. “Aerobic exercises are measured by intensity,” she says. Like Kollias, Perlus states that any regular aerobic exercise for a prolonged period can improve your sleep quality and reduce any excessive daytime sleepiness. “Therefore, it’s essential to listen to your body and figure out what works best for you and your sleep schedule.” Types Of Exercises To Do “However, everyone’s body is different, and for some, they may not notice a difference in their chosen time of day to exercise,” she adds. It takes about half an hour to an hour and a half to fall back to normal and eventually facilitate sleepiness. Plus, exercise increases your body’s core temperature, she says, and the elevation can signal your body clock, telling you it’s time to be awake. “ Aerobic exercises cause the body to release endorphins, which can cause you to stay awake,” she explains. But, like Kollias, Perlus warns not to exercise too close to your desired bedtime. “Exercising every day can increase sleep quality and decrease the amount of time you lie in bed awake,” she tells TZR in an email. Haley Perlus, Ph.D., a sports and performance psychology expert, says you should engage in about 30 minutes of moderate exercise per day to see a difference in your sleep quality. Shutterstock How Much Exercise To Get Per Day To Help Your Sleep Quality Later Ahead, sleep doctors and fitness experts share their best tips for doing so. In the meantime, though, you can maximize your workouts so you’ll get more quality zzz’s at night - or at least try. A sleep coach can work with you to develop practices that improve sleep quality and quantity. “You can also get help from a sleep coach to implement basic techniques and any recommendations by the sleep specialist,” she says. However, the best thing to do is talk to your doctor and ask to get referred to a sleep clinic or sleep specialist, Kollias explains. She suggests doing so about four to six hours before bed so you don’t get too revved up before lying down for the night. She recommends 30 minutes of moderate-intensity aerobic exercise - where you can still talk without much difficulty during the exercise - daily for optimum sleep and health. “In general, exercising regularly helps normalize circadian rhythms, tone down the sympathetic nervous system, and regulate endocrine function,” she explains in an email to TZR. But why isn’t it working for you? Well, according to Helen Kollias, Ph.D., science advisor for Precision Nutrition, there is no fitness-for-better-sleep strategy that will work for everybody. You heard you can maximize your workouts for improved sleep, which people with various sleep disorders sometimes try. It’s happening again: You’re staring at the ceiling, wide awake in the middle of the night.
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