Exercise and Sleep: How Physical Activity Impacts Rest

Sleep is an important aspect of health, right alongside exercise and nutrition. But finding the balance between these pillars can be tricky with our different lifestyles and responsibilities. In fact, for most of us, exercise and sleep are as different as night and day. However, that is not the case. That is why we want to enlighten you on how the two link at Kooi Beds. In this blog we’ll explore just how integrating exercise into your daily routine can influence your sleep.

The Science Behind Exercise and Sleep

Sleep and physical activity are connected through natural effects on the body and the mind. When you exercise, your body goes through several changes that impact your sleep. These include:

1. Regulates Circadian Rhythm:  Circadian rhythm is the process in the body that lets you know when to sleep or wake up. Physical activity signals to the body that it’s time to be awake. This, in turn, makes sleeping at night easier. Hence, it enforces a steady sleeping pattern.
2. Reduces Stress and Anxiety: Did you know that getting your fitness on is a good stress reliever? It sure is! Moving your body and getting your heart pumping releases ‘feel-good’ hormones. These hormones are known as endorphins. So when you feel good, it is hard to also feel stressed or anxious. In fact, physical activity puts you in a state of relaxation, both mind and body. This makes you easily drift off to Lalaland. 
3. Promotes Sleep-Enhancing Chemicals: Endorphins are not the only hormones released by the body during exercise. Chemicals such as adenosine are produced by the body while you exercise. Adenosine helps put the body in a relaxed state, which encourages sleep. These chemicals do not work right away. The body produces them, and they build up throughout the course of the day (or in a few hours). They help improve the duration and quality of your sleep. 
4. Improvement of Sleep Disorders: Insomnia and sleep apnea are sleep disorders. While insomnia deprives you of sleep, sleep apnea disrupts your sleep. Aerobic exercises help your body regulate your breathing and relax your mind. This then allows you to fall asleep quicker and for an extended period of rejuvenation.   

How Fitness Improves Sleep Quality

1. Deeper Sleep: There are many  benefits of sleep. But one we can all appreciate is deep sleep. Have you ever been asleep and been aware that you are asleep? It almost feels like you’d much rather be awake, right? However, when you exercise you prolong the deep sleep state. This is because your body and mind are relaxed, thus enabling proper restoration and recovery.
2. Shorter Sleep Delay: Have you ever been tired and in need of sleep but your brain refuses to shut off? You keep tossing and turning, hoping to eventually catch some ‘zizz’. It sucks! However, physical activity promotes quicker sleep. You see, exercise and sleep go hand in hand.
3. Less Fragmented Sleep: Staying in the deep sleep phase longer means you needn’t worry about loss of sleep. Your muscle tissue regenerates and your body produces growth hormone, which helps rejuvenate cells, during deep sleep. Therefore, incorporating fitness into your routine affords you longer and more restful sleep.

A tranquil state promoted by exercise, allowing you to experience restorative and enjoyable sleep.

Practical Tips for Incorporating Exercise into Your Routine

We know there is just so much to do, in what feels like so little time. With social commitments, work, and family, where can fitness possibly fit? Well, worry not. We’ve got you. Here are some practical and bearable ways you can integrate exercise into your routine:

1. Start Small: There is no need to overwhelm yourself at all. Set manageable goals for yourself. It could be a 6–10-minute walk around the yard or to a friend’s/neighbour. Then slowly increase the distance or the time as you deem comfortable. 
2. Make It Fun: Do physical movement you enjoy. It could be sports, hiking, or ‘catch-up’ walk sessions with a friend or partner. You are most likely to stick to the exercise if it’s something to which you genuinely look forward.
3. Incorporate Exercise into Your Daily Life: What if we used “a flight of stairs a day gives the hips a long-term sway”? It sounds silly but also funny. And it’s also true. Find opportunities throughout your everyday routine to be more active. Take the stairs instead of the elevator. Or walk instead of driving to nearby appointments. You could even take up the task of walking or playing with the dog to get some steps in. 
4. Listen to Your Body: Be aware of how your body feels during certain physical activities. Also pay close attention to the time at which you are most active and how your body reacts at bedtime later on. This way, you can find out what activities work best for you, and when. For some, it is better to train early in the day to have better sleep, while others will exercise and sleep directly afterwards.

Get Better Exercise and Sleep with Kooi

There are so many physical activities to choose to incorporate into your routine. That means there is more than one way to sleep better. Choosing when and how to exercise can enhance not just your sleep but improve your overall well-being. Quality sleep also depends on the quality of your mattress. Investing in our comfortable and supportive Kooi Hospitality Gentle Mattress and exercise can ensure a restorative sleep. So, on your marks. Get set. And go get active to experience how well exercise and sleep go together in your life!