Exercise & Sleep

We all know that exercise is important to stay healthy but it can also improve your sleep patterns. Exercise will tire your body as well as improve your general fitness - both of which can help you sleep better. Exercise can also help you sleep more deeply, meaning you feel more refreshed the next day.

• You don’t have to be doing high energy workouts at the gym to benefit - you can do anything that raises your heart rate such as brisk walking, jogging, cycling, swimming or aerobics.
• You should aim to raise your heart rate for at least 20 minutes three to four times a week.
• Exercise can help you feel better and improve your sense of well-being if you’re stressed or anxious. This is because mood elevators called endorphins are produced by your body when you exercise.
• If you feel too tired to exercise, don’t put it off; moderate exercise when you’re tired can perk you up and make you feel better.

When should you exercise?

• Experts recommend exercising in the late afternoon and early evening to help you fall asleep.
• Late night workouts may stop you falling asleep as they make you alert. Exercise also heats up the body and it’s important to have a cool body temperature for sleeping.
• To allow yourself to cool down and slow down, experts advise leaving a minimum of 2 hours between heavy exercise and bedtime.
• Yoga, pilates and tai chi are gentler types of exercise. They can help you relax by taking your mind off your worries and also stretching out tense muscles. You can do these to help you wind down before bedtime.