Exercise for Better Sleep

Exercise for Better Sleep

Do you know anyone who doesn’t want to sleep better? Wake more rested, with more energy, better focus and ready to go?

We sure don’t!

If there was any chance you needed yet another reason to make exercise a part of your weekly routine, how about all of those things?

Yes…exercise for better sleep!

“Sleep is the golden chain that ties health and our bodies together.” – Thomas Dekker

At this point, there should be very little doubt about the importance of regular, sound sleep, plays in maintaining optimal bodily function and overall health.

Unfortunately, a lack of sleep is a real issue in society and appears to be getting worse.

Good news though, one of the proven, but often overlooked, benefits of regular exercise is…better sleep patterns.

Ready to sleep like a log?

Lack of Sleep is Detrimental in Many Ways

Numerous studies note, despite the overwhelming consensus that both sufficient sleep and adequate exercise are pivotal in maintaining health, these behaviors fall by the wayside in the typical American lifestyle.

In fact, the Centers for Disease Control and Prevention estimates that nearly one-third of adults sleep less than the recommended seven hours per night needed to maintain optimal health.

Even worse, roughly 2/3 of teenagers come up short of their recommended 8-10 hours of sleep.

Not only does chronic sleep deprivation increase the risk of a host of physical and mental illnesses, but it has a significant economic impact as well, costing businesses, families and the healthcare system billions of dollars annually.

Needless to say, if you aren’t exercising AND deal with sleep-related issues, your risk of illness is increased substantially.

Exercise to the Rescue

Now, what if we told you that you could reduce sleep issues drastically with some regular exercise. It doesn’t even need to be anything crazy or hardcore.

In fact, just “movement”, over and above the typical day’s requirements can make a difference.

In other words, going for a walk each day, taking the stairs instead of the elevator, parking your car further away from the doors, morning push-ups, sit-ups, jumping jacks, etc….yep, all count as movement.

In short, some form of “exercise” has the ability to reduce stress levels thus allowing for a better, more relaxed sleep.

When You Exercise Can Matter Too

Obviously, an individual’s personal daily schedule will determine when, in fact, one has the time for their exercise “routine” and its length.

However, if at all possible, you should try to avoid getting it in less than two hours before bed.

Ramping yourself up and training right before calling it a night, might have the exact opposite effect we are looking for here.

When possible, it is best to schedule your fitness training when your sleep pattern will also benefit from it the most, earlier in the day.

Simply do your best to keep it as far from bedtime as possible so your body and mind can unwind and relax before hitting the pillow.

The Compounding Effect

As your sleep patterns become more regular, your energy levels will, in turn, increase as well. This begins a compounding “cycle” of sorts.

More exercise, more energy. More energy, more motivation. More motivation, more productivity. More productivity….watch your desire to exercise increase and thus the effects reach a whole new level in the next cycle.

Without question, exercise and sleep complement one another, allowing for better fitness and overall health.

If you don’t focus on getting good sleep, then there is a possibility you could wind up overtraining, if you are exercising intensively, or find yourself skipping a workout altogether because you are simply too tired.

Don’t Forget What Goes in Your Mouth

It should go without saying, what you eat is just as important as your exercise and sleep routines.

In fact, your diet can also play a large role in not only how you look, feel and perform, but also how you rest, how you sleep.

Foods can absolutely wreak havoc on your system and throw your sleep off, so it is important that you pay attention to your body, how it digests and how it reacts to the foods you eat as well.

One Step at a Time

Remember, every baby learns to walk with the well-known “baby steps”. More often than not, this should be how you make your life changes as well.

Most people “fail” to see through on their health “resolutions” because they try to do too much too quickly, or change too many things all at once.

If you want to sleep a little bit better, simply start by adding some kind of exercise to your daily routine and reap the rewards with more and better sleep.

Always Remember…

You only have one life to live, one body to live it in, so take care of it. Progress, not perfection. Good, better, best with your food intake and some form of movement daily. Get your nutritional foundation from food, supplement where necessary, and drink plenty of water. We are here to help so feel free to drop us comments or questions as often as you’d like and always consult your physician before making any changes to your diet or exercise regiment.

Live a 3D life…Decisions Determine Destinations!

8 thoughts on “Exercise for Better Sleep

  1. Benny says:

    Hello, I want to first appreciate your good effort in putting this great website together and writing this article. It took a while for me to know that engaging in exercise regularly could enhance the ability to sleep. I am glad I read your article. Now I can meaningfully engage exercise. And this will be great news to my friend who has had difficult time sleeping. Thanks for this

  2. Alex Chivers says:

    Hi,  I’ve just finished reading a very informative article.  I’ve thought about writing something like this myself actually still might.  I like your saying progress, not perfection.  Maybe I should work on this I am terrible with exercise but my issue generally is getting out of bed.  Will have to think over some of your ideas perhaps to see if it can help me.

  3. MrBiizy says:

    This is a life transforming article indeed. Since I was a little boy, I have been actively involved in body movement consistently considering the fact that I usually trek to my school a lil bit far from home. I have not started a regular exercise yet but I plan on starting as soon as I relocate in a month from now. I also plan on taking better diets too. I guess I’d have to take it easy and do it slow and steady as you have advised. Good stuff.

  4. KATHERINE says:

    THIS IS A GOOD ARTICLE, BEING IN THE HEALTH CARE INDUSTRY I WITNESS A LOT OF PATIENTS THAT DONT SLEEP ENOUGH, IN FACT I DON’T EITHER. YOU HAVE A LOT OF GOOD INFORMATION THAT PEOPLE NEED TO READ. JUST A THOUGHT HOW ABOUT DOING AN ARTICLE ON  YOUNGER KIDS AND SCHOOL NIGHTS. HAVE YOU THOUGHT ABOUT DOING A STUDY ON THIS. THANKS 

    KATHERINE

    • The 3D Labs Team says:

      Thank you, Katherine! We are always thrilled when a reader finds benefit in our articles. 

      As for the studies on children and their sleep, there have in fact been numerous studies done to date. There is a study, presented recently at the American Academy of Pediatrics (AAP) 2019 National Conference and Exhibition in New Orleans, which has not been published yet that goes into great detail on these issues, the causes and the effects. We are sure there will be more as the problem persists.

      Stay tuned for more! 🙂

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