This is how sport promotes sleep!

Adequate sleep and the right amount of exercise make us healthier and more productive. Learn how to structure your workout to get a really good night's sleep!

Table of contents

1. How does exercise affect sleep?
2. The decisive factors
1. The right time
2. The right intensity
3. The main thing is to keep moving
4. Faquote

1. How does exercise affect sleep?

Good sleep is important so we can start the next day feeling refreshed and productive. Regular exercise improves the quality of our sleep. Regular exercise has a positive effect on falling asleep and, according to a recent study, even improves sleep quality by up to 65%!

Especially those who only occasionally or only have very slight problems falling asleep or staying asleep can benefit from moderate and regular physical activity. Even 30 minutes of physical activity, performed approximately four hours before bedtime, has a positive effect on sleep patterns. These results were obtained. smartsleepfounder Dr. Markus Dworak in a scientific study he conducted at the German Sport University in Cologne. The subjects fell asleep faster the nights after the physical exertion, had a higher proportion of deep sleep, and generally improved sleep quality. Thus, exercise and sleep have a healthy correlation.

The reason for these positive effects lies primarily in the positive impact of physical activity on metabolism and neurotransmitters in the muscles and brain. But when is exercise truly beneficial for sleep?

2. The decisive factors for sleep-promoting exercise

#1 The right time

The timing of physical activity is crucial for a positive effect on sleep patterns. Exercise and exertion boost the cardiovascular system and metabolism and have a positive and even stimulating effect on our nervous system. Therefore, intense exercise shortly before bedtime is not advisable and can actually have a negative impact on falling asleep.

Sports scientists at ETH Zurich evaluated 23 studies. Their conclusion: Those who exercise intensively less than an hour before bedtime actually run the risk of taking longer to fall asleep and getting less sleep.

For an immediate positive effect on sleep, moderate exercise sessions 2-4 hours before bedtime are recommended. Regular exercisers also generally show better sleep patterns. With regular exercise, exercise sessions in the morning or mid-morning are also beneficial.

Tip: Do intensive training sessions in the morning or early afternoon and relax in the evening in the last hour before going to bed.

#2 The right intensity

Intense exercise strains us mentally and physically, requiring a longer recovery period. Therefore, the closer the physical activity is to bedtime, the lower the intensity should be so that the body and mind can rest and fall asleep relaxed.

Moderate endurance training, such as cycling, jogging or walking, is ideal for being active in the evening and improving sleep quality at night.However, intensive strength training should be avoided. Competitive team sports also stimulate the body excessively in the evening hours and have a negative impact on falling asleep and sleep quality.

Tip: In the evening, opt for a moderate jog or a relaxing yoga session.

3. The main thing is to keep moving

Ultimately, for our health and our sleep, it's most important that we're active at all. Even short or low-intensity exercise sessions can contribute to our health and good sleep, because "a good combination of sleep, exercise, and a healthy diet are not only the key building blocks for physical performance, but also for health and well-being," says sleep expert Dr. Markus Dworak.

4. Conclusion

• Sleep promotes regeneration and athletic performance, while regular exercise improves sleep quality and falling asleep

• Moderate-intensity exercise a few hours before bedtime has a positive effect on falling asleep, sleep quality, and the proportion of deep sleep

• The best time for more intensive exercise is in the morning and early afternoon, while in the evening before going to bed, moderate endurance exercise should be preferred.

Sources:

• Alexandra Kredlow, Michelle C. Capozzoli, Bridget A. Hearon, Amanda W. Calkins, Michael W. Otto; “The effects of physical activity on sleep: a meta-analytic review” in Journal of Behavioral Medicine issue 3/2015. link

• Jan Stutz, Remo Eiholzer, Christina M. Spengler: Effects of Evening Exercise on Sleep in Healthy Participants: A Systematic Review and Meta-Analysis in Sports Medicine, Issue 2/2019. link