The health benefits of a good night’s sleep have long been touted by researchers and medical professionals. While you’re catching z’s, your body is hard at work maintaining your physical and mental health. It does so by repairing and boosting your cardiovascular and immune systems, plus regulating your metabolism. Your brain also consolidates memories and processes information from the day. Yet while experts recommend getting at least seven hours of sleep per night, nearly 40% of adults reported getting less than this required amount between 2013 and 2022, according to the US Centers for Disease Control and Prevention. That’s alarming, since sleep deficiency can lead to injuries, physical and mental health problems, less productivity, and an even greater chance of dying, according to the National Institutes of Health. But if you’re part of that 40%, there’s hope. A raft of evidence shows regular exercise helps you sleep better, and quality sleep makes it easier and more enjoyable to work out. “The majority of people report that when they exercise, they sleep better,” said Dr. Eric Olson, president of the American Academy of Sleep Medicine and a professor at the Mayo Clinic Alix School of Medicine in Rochester, Minnesota. “That can mean they fall asleep more easily, enjoy deeper sleep or sleep in bed more efficiently, which means actually sleeping rather than lying awake.” Exercising enhances sleep for a variety of reasons, according to a 2023 systematic review published in the Cureus Journal of Medical Science. Physical activity increases melatonin production, a hormone that regulates your sleep-wake cycles. It reduces stress, which often keeps people tossing and turning at night, plus boosts your mood. Finally, it helps regulate your body temperature, which is key to sleeping well. The review concluded that regular exercise not only improves your sleep quality, but it may even help manage various sleep disorders, such as insomnia. Exercise can definitely help combat insomnia, Olson said, along with sleep apnea. People with sleep apnea experience repeated shallow breathing during sleep, and may even stop breathing at times. (If you think you might have sleep apnea, head to your medical provider right away. It can be dangerous.) “Apnea is often predicated on one’s weight,” Olson explained. “So if exercising helps with weight management, it may also reduce sleep apnea and snoring. Exercising may also help combat restless legs syndrome, another sleep disorder, where you have a compelling urge to move your legs — although some find exercise exacerbates it.” Cooling down before bed is key One key to using exercise to help improve the quality of your sleep is making sure your body temperature has cooled down before heading to bed. This is because a drop in core body temperature signals to your brain that it’s time to sleep. Exercising in the morning or afternoon is ideal, then, as your body has the bulk of the day to cool down. But if evening workouts are a better fit for your schedule, it’s fine to exercise then. You just need to give yourself 60 to 90 minutes post-workout for your body temperature to lower before going to bed, said Dr. Sara E. Benjamin, medical director of the Johns Hopkins Center for Sleep and Wellness in Columbia, Maryland. If you don’t have that much time to spare for an evening cooldown, skip that vigorous run and try a gentle workout instead, such as tai chi or yoga. “Yoga before bed can be relaxing, and sometimes it’s good to move around before bed so you’re not as stiff and are more comfortable sleeping,” Benjamin said. When your sleep improves, your workouts should, too Once your sleep improves thanks to regular physical activity, you may notice your workouts feel easier and are more enjoyable. “When you don’t get enough quality sleep or a sufficient duration of sleep, your stamina and strength will be reduced, which can impair your workouts,” Olson said. “Also, when you’re overly tired because the quality and duration of your sleep aren’t adequate, it will be harder to get motivated to work out.” To further the symbiotic relationship between exercise and sleep, consider exercising outdoors rather than at the gym. “Being outside and having natural light exposure is helpful,” Benjamin said. That’s because exposure to natural light is imperative to the operation of your body’s circadian rhythm, or internal clock. Your circadian rhythm is a 24-hour cycle that regulates a variety of physiological processes in your body. It’s primarily influenced by light and darkness, which cue your body that it’s time to wake up or prepare for bed. Yet the link between good sleep and exercising at times is a personal one. Some people will be able to fall asleep even if they exercise right before bed or ingest caffeine, for example. And younger people may find exercise more beneficial to quality sleep than older adults, who tend to have sleep issues. Still, some form of exercise should help most people improve their sleep. And a good night’s sleep should make your workouts — and pretty much everything else in your life — more enjoyable. Melanie Radzicki McManus is a freelance writer who specializes in hiking, travel and fitness.
Why exercise helps you sleep and why sleep is good for your fitness routine
TruthLens AI Suggested Headline:
"The Interconnected Benefits of Exercise on Sleep Quality and Fitness"
CNN
8.3
TruthLens AI Summary
Sleep plays a crucial role in maintaining both physical and mental health. During sleep, the body engages in various restorative processes, including the repair of the cardiovascular and immune systems, as well as the regulation of metabolism. It is also during this time that the brain consolidates memories and processes information from the day. Despite the recommendations for adults to get at least seven hours of sleep each night, statistics from the US Centers for Disease Control and Prevention reveal that nearly 40% of adults fell short of this goal between 2013 and 2022. This sleep deficiency poses significant risks, including increased likelihood of injuries, mental and physical health issues, reduced productivity, and even heightened mortality rates, according to the National Institutes of Health. Fortunately, evidence indicates that regular exercise can improve sleep quality, while also making physical activity more enjoyable and effective. Dr. Eric Olson, president of the American Academy of Sleep Medicine, notes that many individuals report improved sleep following exercise, which may manifest as falling asleep more easily, experiencing deeper sleep, or simply spending more time asleep rather than lying awake in bed.
The relationship between exercise and sleep is multifaceted. A systematic review published in the Cureus Journal of Medical Science highlights several mechanisms through which physical activity enhances sleep quality. Exercise increases melatonin production, reduces stress, and aids in mood regulation, all of which contribute to better sleep. Furthermore, it helps regulate body temperature, a crucial factor for achieving restful sleep. For individuals suffering from sleep disorders such as insomnia or sleep apnea, exercise can be particularly beneficial. Dr. Olson emphasizes that weight management through exercise can also alleviate symptoms of sleep apnea, while gentle exercises like yoga may help with conditions such as restless legs syndrome. Timing and type of exercise matter, too; morning or afternoon workouts allow for adequate body temperature cooling before bedtime, while evening exercises should be followed by a cooldown period. Ultimately, as sleep improves, so does the quality of workouts, creating a positive feedback loop that enhances overall well-being. Regular physical activity not only promotes better sleep but also enhances the enjoyment and effectiveness of exercise routines, leading to a healthier lifestyle overall.
TruthLens AI Analysis
The article addresses the significant relationship between exercise and sleep, emphasizing the critical health benefits of both. It highlights how regular physical activity can enhance sleep quality and, conversely, how sufficient sleep can improve fitness routines. The article cites various studies and expert opinions, presenting a clear narrative about the benefits of integrating exercise into daily routines for better sleep outcomes.
Purpose of the Publication
The intent behind this article seems to be to educate the public about the interconnectedness of exercise and sleep. By reinforcing the idea that physical activity can improve sleep quality, the article encourages readers to adopt healthier lifestyles. This approach may be aimed at addressing the increasing concerns over sleep deprivation and its associated health risks.
Public Perception
The article seeks to foster a positive perception of exercise as a remedy for sleep issues, which can resonate with a wide audience, especially those struggling with sleep-related problems. By presenting exercise as a solution, it may also encourage individuals to view physical activity in a more favorable light.
Omissions or Hidden Agendas
There doesn't appear to be any overtly hidden agendas in the article. However, it focuses primarily on the benefits of exercise without addressing potential barriers to consistent physical activity, such as time constraints, injuries, or mental health issues. This omission could create an oversimplified view of the topic.
Manipulative Elements
While the article is largely informative, it could be argued that it employs a certain degree of manipulation by emphasizing the benefits of exercise without equally weighing potential downsides. The language used is encouraging, promoting a proactive approach to health that may overlook the complexities involved in lifestyle changes.
Credibility of the Information
The article cites credible sources, including the American Academy of Sleep Medicine and systematic reviews published in recognized journals. This lends a high degree of reliability to the information presented. The statistics regarding sleep deprivation also align with widely acknowledged research, further supporting the article's credibility.
Societal Implications
The insights provided could have broader implications on societal health initiatives, encouraging programs that promote physical activity as a means to combat sleep deprivation. If more people act on these recommendations, it might lead to improved public health outcomes, reduced healthcare costs, and enhanced workplace productivity.
Target Audience
This article likely resonates with a diverse range of communities, including fitness enthusiasts, individuals struggling with sleep disorders, and the general public interested in health and wellness. Its approachable tone may attract those who are looking for practical solutions to improve their lifestyle.
Economic Impact
As the health and wellness industry continues to grow, articles like this may influence consumer behavior, driving demand for fitness-related products and services. Companies in sectors such as fitness equipment, sleep aids, and wellness programs could benefit from a heightened awareness of the importance of exercise and sleep.
Geopolitical Context
While the topic itself is largely health-focused, the growing emphasis on public health can reflect broader trends in governmental policies towards healthcare and wellness initiatives. In times of global health crises, such narratives become increasingly relevant.
Potential Use of AI in Writing
Given the structured format and the way information is presented, it is conceivable that AI tools were employed in drafting this article. Models like GPT could be utilized to synthesize information and present it in an engaging manner. The clear organization of content and the use of expert quotes suggest an effort to maintain reader interest while delivering informative content.
Manipulation Assessment
Although the article aims to inform, the language used may lean towards persuasion, encouraging readers to adopt exercise as a solution to sleep issues. This could be seen as a manipulation of the narrative, as it does not fully address the challenges some may face in implementing these changes.
The article serves as a valuable resource for those looking to understand the benefits of exercise on sleep and vice versa. Its overall reliability and the credibility of its sources make it a trustworthy piece of information.