Boost Your Sleep: Easy Evening Exercises for Better Rest

What keeps you up at night? Is it the state of world affairs, financial worries, or relationship stress? It's no secret that in recent years, with the ongoing pandemic and rising costs of living, many of us are struggling to fall asleep. And even when we do, the quality of our sleep isn't always the best. Many solutions claim to solve our sleep woes, but a new study from New Zealand has found that exercise might not only enhance the quality of our sleep but also increase its duration and ease the process of falling asleep.

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

According to the study's results, on nights when these exercise breaks were taken, the total sleep time increased by an average of 27.7 minutes without negatively impacting sleep quality. The takeaway? Light evening exercise not only doesn't 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 helps with relaxation and enhances mental well-being. Serotonin also acts as a precursor to melatonin, the primary hormone that aids sleep.

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

Moreover, studies show that physical activity lowers cortisol levels (the stress hormone) in the body, thus facilitating sleep onset.

How to Do It Right

If you're ready to integrate this new habit into your life, it's important to choose light to moderate exercise in the evening, such as walking, yoga, or resistance exercises. Intense activity might stimulate the body and make falling asleep difficult.

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

It's important to conclude the exercise 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're still struggling to fall asleep, try a gentler activity the next day.