Gina Johnson
There is a bidirectional relationship between sleep and exercise. While a good night's sleep can help you feel more motivated to exercise the next day, exercising can also help you sleep better. However, the time of day one exercises can make a difference. Morning workouts, especially outdoors, are ideal as they help regulate your body's natural sleep-wake cycle or circadian rhythm. Working out in the morning also contributes to the nighttime decline in blood pressure, which is crucial for deep sleep. That said, some people find that the time of day they exercise doesn't affect their sleep. While cardio workouts can help promote deeper sleep, resistance training is more effective than aerobic exercise when it comes to improving sleep quality.
| Characteristics | Values |
|---|---|
| Effect on sleep | Doing cardio can help you sleep better, reduce stress, and improve your overall health. |
| Timing | It is recommended to do high-intensity workouts at least three hours before going to bed. |
| Duration | 30 minutes of moderate aerobic exercise may improve sleep quality. |
| Types of cardio | Power lifting, active yoga, walking, and swimming laps are some examples of cardio exercises. |
| Other benefits | Cardio increases the amount of slow-wave sleep, which refers to deep sleep where the brain and body rejuvenate. It also stabilizes your mood and decompresses the mind. |
| Tips | Stay hydrated, stretch before and after your workout, and relax after exercising. |
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What You'll Learn
Cardio can improve sleep quality
It is well-known that exercise has a positive impact on sleep quality. However, the relationship between the two is complex and not yet fully understood by researchers. While the type and timing of exercise can influence sleep patterns, it is clear that cardio exercises play a significant role in promoting deeper sleep and improving overall sleep quality.
The Impact of Cardio on Sleep
Cardio exercises, also known as aerobic exercises, are particularly beneficial for sleep. A single session of cardio can promote deeper sleep and increase slow-wave sleep, which is the deepest level of sleep where the brain and body rejuvenate. This is achieved by increasing slow-wave sleep stability in the early sleep phases. Even if an individual does not subjectively feel that their sleep has improved, their post-workout sleep may include more time spent in the deepest sleep cycle.
Timing of Cardio Workouts
The timing of cardio workouts can be crucial. While morning workouts are ideal for enhancing sleep potential and boosting cardiovascular conditioning, evening workouts can also be beneficial as long as they are timed appropriately. It is recommended to finish vigorous cardio workouts one to two hours before bedtime to allow the body temperature and heart rate to drop and for endorphin levels to decrease, facilitating the natural transition to sleep.
Overall Benefits of Exercise on Sleep
Exercise has a bidirectional relationship with sleep, meaning that optimizing exercise routines can improve sleep quality, and getting adequate sleep can promote healthier physical activity levels during the day. Exercise can also help regulate the body's circadian rhythm, or natural sleep-wake cycle, and stabilize mood and decompress the mind, making it easier to transition to sleep. Additionally, physical activity can reduce the need for sleep medications and alleviate daytime sleepiness.
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Timing of cardio workouts matters
While cardio exercises are proven to improve sleep quality, the time of day one chooses to work out can have varying effects on sleep. Traditionally, experts have recommended avoiding exercise at night to ensure good sleep hygiene. However, recent studies suggest that the time of day one chooses to exercise may not be as important as previously thought.
Some individuals find that exercising close to bedtime keeps them up at night. This is because aerobic exercise releases endorphins, creating a level of brain activity that may interfere with sleep for certain individuals. For this reason, it is recommended to leave at least one to two hours between exercising and going to bed, allowing endorphin levels to decrease and giving the brain time to wind down.
However, this is not the case for everyone. Some people find that the time of day they exercise does not affect their sleep. According to Charlene Gamaldo, M.D., medical director of Johns Hopkins Center for Sleep at Howard County General Hospital, "Whether it's in the early morning or close to bedtime, they'll see a benefit to their sleep. Know your body and know yourself." Similarly, a small study published in Sports Medicine found that evening exercise did not negatively impact sleep quality and even helped people fall asleep faster and spend more time in deep sleep.
While the optimal time of day to exercise may vary from person to person, it is generally recommended to plan high-intensity workouts at least three hours before bedtime. Lower-intensity cardio workouts, such as walking or swimming laps, can be done closer to bedtime and may even help improve sleep quality.
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Cardio can help reduce stress
Cardio exercises, such as aerobic exercises, are an excellent way to reduce stress and improve your overall health. They can help you sleep better and stabilise your mood.
Aerobic exercises increase the amount of slow-wave sleep you get, which refers to deep sleep where the brain and body rejuvenate. Slow-wave sleep is associated with the deepest level of sleep that occurs during NREM cycles. Even a single session of cardio can promote deeper sleep, and you may see a difference in sleep quality that same night.
Cardio exercises cause the body to release endorphins, which can create a level of activity in the brain that may keep some people awake. Therefore, it is recommended to exercise at least 1 to 2 hours before bedtime to give the brain time to wind down. However, some people find that the time of day they exercise does not make a difference in their sleep quality.
To ensure you are getting the most out of your cardio workouts for better sleep, here are some tips:
- Stay hydrated by drinking plenty of water or electrolytes before and after your workout.
- Stretch your muscles before and after your workout to reduce leg cramps that can interfere with sleep.
- Get enough sleep. Aim for at least seven hours of sleep per night to feel energised for your cardio workouts.
- Relax after your workout by doing deep breathing exercises, taking a warm bath, or listening to music.
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Cardio may not subjectively feel like it improves sleep
While cardio has been proven to improve sleep quality, some people may not subjectively feel like it improves their sleep. This could be due to the fact that vigorous exercise can increase the level of endorphins and activity in the brain, which may keep some people awake. Additionally, doing cardio too late in the day can interfere with how well some people sleep at night.
A study by Park et al. (2021) found that participants who engaged in an hour of cardio during the day reported no change in their sleep quality, despite objective measurements showing improved slow-wave sleep quality. This suggests that people may not always perceive the benefits of cardio on their sleep.
Similarly, a study by Vogt et al. from the University of Tsukuba's International Institute for Integrative Sleep Medicine found that regular moderate exercise may lead to a more significant improvement in perceived sleep quality than occasional vigorous exercise. This indicates that consistency in cardio workouts may play a role in how individuals subjectively experience the impact on their sleep.
It is important to note that the time of day one engages in cardio can also influence how it affects sleep. Some people may find that exercising close to bedtime interferes with their sleep, while others may not notice a difference. Therefore, it is recommended to listen to your body and choose a workout routine that aligns with your personal preferences and sleep habits.
Overall, while cardio has been shown to improve sleep quality objectively, the subjective experience may vary from person to person. This could be due to factors such as the timing of the workout, the intensity of the exercise, and individual differences in how endorphins affect the brain.
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Resistance training may be better for sleep
While cardio exercises are great for health, they might not be the best option for improving sleep quality. Resistance training, on the other hand, has been found to be more effective in promoting better sleep.
Research suggests that resistance training improves sleep quality more effectively than cardio or aerobic exercises. A study conducted by Iowa State University found that participants who regularly engaged in resistance training slept better and longer than those who participated in cardio exercises. This is supported by another study that found that resistance training improved sleep efficiency, which is the total amount of time spent asleep while in bed.
Resistance training works on strengthening muscles and has been shown to improve the duration and quality of sleep. Angelique Brellenthin, an assistant professor at Iowa State University and co-author of a study, stated that their research was "one of the largest and longest exercise trials in a general adult population to directly compare the effects of different types of exercise" on sleep. The study found that participants who did muscle-building exercises slept an average of 17 minutes longer than those in other groups, including those who did cardio exercises or no exercise at all.
Additionally, resistance training can help improve general muscle and bone health, which can contribute to better sleep. Scott Collier, a professor of cardiovascular exercise science, noted that "with resistance exercise, there are benefits that are even stronger than those from aerobic training. You tend to sleep better with resistance training."
While the mechanism behind the link between exercise and sleep is not fully understood, it is known that exercise increases the amount of slow-wave sleep, which is the deepest level of sleep where the brain and body rejuvenate. Resistance training, in particular, may provide superior benefits when it comes to improving sleep quality.
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Frequently asked questions
Yes, doing cardio can improve sleep quality. Cardio is a form of aerobic exercise, which has been proven to increase the amount of slow-wave sleep (deep sleep) and improve overall sleep quality.
Research suggests that 30 minutes of moderate aerobic exercise is enough to see an improvement in sleep quality. Other sources suggest that 60 minutes of cardio at 60% VO2 Max can improve sleep quality.
The time of day that you do cardio may affect your sleep. Some sources suggest that exercising too late in the day can interfere with sleep, while others suggest that the time of day does not matter. It is recommended to leave at least 1-2 hours between exercising and going to bed to allow endorphin levels to decrease.
Researchers do not fully understand how physical activity improves sleep. However, it is believed that the two have a bidirectional relationship, meaning that optimising your exercise routine can help you sleep better, and getting adequate sleep can promote healthier physical activity levels.
While cardio has been proven to improve sleep quality, some studies suggest that resistance training is a more effective way to improve sleep quality than aerobic exercise.
