Boost Your Sleep: Easy Evening Exercises for Better Rest

What keeps you up at night? Is it world affairs, financial worries, or relationship stress? It is no secret that in recent years, with the ongoing pandemic and rising costs of living, many of us struggle to fall asleep. And even when we do, the quality of our sleep is not always the best. While many solutions claim to solve sleep problems, a new study from New Zealand has found that exercise might not only enhance sleep quality but also increase its duration and make it easier to fall asleep.

The study, published in the journal BMJ Open Sport and Exercise Medicine, showed how short breaks of exercise during the evening can improve both the quality and quantity of sleep. In the study, participants spent some days sitting continuously for four hours starting at 5 p.m., while on other days, this sitting was interrupted every 30 minutes with three minutes of exercise, including resistance training.

According to the results, on nights when these exercise breaks were taken, total sleep time increased by an average of 27.7 minutes without negatively affecting sleep quality. The takeaway? Light evening exercise not only does not disrupt sleep—it can actually improve it, contrary to previous research claims.

Why Does It Work?

Firstly, exercise promotes the release of serotonin, a hormone that aids relaxation and enhances mental well-being. Serotonin also acts as a precursor to melatonin, the primary hormone that regulates sleep.

Additionally, during exercise, body temperature rises. After finishing the activity, the body naturally cools down, signaling the brain that it is time to relax and prepare for sleep.

Moreover, studies show that physical activity lowers cortisol levels, the stress hormone, which helps facilitate sleep onset.

How to Do It Right

If you are ready to integrate this new habit, it is important to choose light to moderate evening exercises, such as walking, yoga, or resistance exercises. Intense activity might stimulate the body and make it harder to fall asleep.

The New Zealand researchers recommend incorporating a few minutes of light resistance exercises, such as squats, heel raises, and knee lifts, every 30 minutes during evening sitting to enhance both sleep quality and duration. These exercises require no special equipment and can easily be done at home.

It is important to finish exercising at least an hour before sleeping to allow your body to cool down and prepare for rest. Also, pay attention to how you feel after exercising. If you are still struggling to fall asleep, try a gentler activity the next day.