One of the best things you can do to sleep better is working out. Even a brisk 15-minute walk during the day has a noticeable impact on how you sleep at night. 

Exercise helps you sleep longer and sleep more deeply as well (improved sleep quantity and quality). The result is that you wake up feeling well rested, you get the energy you need to keep exercising and you avoid the many and serious negative effects of poor sleep. 

In this article, we go into more detail on how exercising improves sleep. We look at the specific benefits of exercise on sleep that researchers have uncovered. 

Exercise Increases Sleep Drive 

Sleep drive is the body’s need for sleep. It increases gradually during the day, reaching a peak at night when we finally go to sleep. 

Physical exertion from work or exercise increases sleep drive. That’s because your body gets more tired and needs sleep to recover and heal. The result is that you fall asleep more easily and sleep more deeply. You may also find yourself sleeping for longer (you either feel sleepy earlier than usual or wake up later than normal).   

Exercise Regulates the Circadian Rhythm 

In our article on sleep and circadian rhythm, we discussed how important a functioning circadian rhythm is for sleep quality. If your internal clock is off, you’ll struggle with insomnia, fragmented sleep and other sleep issues. 

There are things that help align the circadian rhythm including light, meals and exercise. Working out during the day keeps your internal clock running smoothly, which in turn makes it easier to fall asleep at night. 

Tip: If you can exercise outside, even better. Sunlight exposure is super important for a functioning circadian rhythm.  

Exercise Improves Mental Health 

Mental health disorders like stress, anxiety and depression are some of the biggest causes of poor quality sleep. They cause or worsen insomnia, various sleep disorders like nightmares, and sleep deprivation. 

While exercise is not a cure-all for poor mental health, it’s been shown that regular exercise results in better emotional wellbeing. And with lower stress and anxiety, it’s easier to sleep at night.  

Exercise Makes Your Sleep More Deeply

Researchers are not sure about the exact mechanism, but they’ve found that exercise increases the amount and quality of slow wave sleep. This is the deep sleep stage that is essential for recovery, rest, memory and immunity. 

In other words, working out helps you sleep more deeply. This not only ensures you wake up well rested and refreshed, it also protects your health. 

According to researchers, it doesn't have to be intense exercise. Even a moderate workout like a brisk walk or some light swimming still improves slow wave sleep. 

The Virtuous Cycle of Sleep and Exercise

You may have heard about a vicious cycle, where you get trapped in a series of ever-worsening actions and consequences (e.g. stress makes sleep harder, which increases stress, which worsens sleep, which…). 

A virtuous cycle is the opposite of that and it’s what you want. When you work out, you sleep better and your body is able to fully recover. The next day, you’ll find you have an easy time working out again because you are rested and have plenty of energy. You then sleep great from all that exercise, and the cycle continues. 

So even if you are having a hard time working out because you feel tired and sleep deprived, just give it a try. Start with light and easy workouts — 10 minutes of cycling, a quick dance session at home, a walk around the neighborhood. 

As your sleep quality slowly improves, you’ll find that you can handle longer and more intense workouts. Soon, you’ll be able to go on runs, cycle further or swim for an hour. You’ll also notice gains at the gym. 

Other Ways to Improve Your Sleep

Don't do all that good work hitting the gym or going on a jog only to sabotage your efforts by drinking coffee late in the day, browsing on your phone till late at night or taking too much alcohol. 

Instead, complement regular exercise with other ways to improve your sleep such as having a bedtime routine, getting comfortable bedding like the Hercleon Jax sheets and eating your dinner at least 2-3 hours before bedtime.  

As you transition to a more active lifestyle, good sleep is more important than ever. It keeps you going, reduces the risk of injuries and protects you from health problems.