Exercise - Sleep Connection
Dr. Anne is the resident physician for the Life, Love & Health radio show airing on XM radio and NPR affiliates, among others. She has won numerous awards for her work in health policy and promotion of medical nutrition therapy and anti-smoking treatment.
Have you ever been so physically tired that you fell asleep almost before your head touched the pillow? Studies show that moderate intensity endurance exercise during the day can help you sleep more soundly at night.
Researchers studied dozens of adults age 55 and older who had mild to moderate long-term sleep problems. All of them were considered physically underactive in other words, what some might lightheartedly call "couch potatoes." They assigned patients to 80 minutes of physical activities such as walking, stationary cycling, and gentle aerobics. They found that for the exercisers, getting to sleep was easier, sleep duration was longer, and overall sleep quality was improved. Exercisers felt more rested in the morning, and felt less of a need to nap during the day.
Vigorous exercise too close to bedtime can be energizing for some people, and may make it harder to get to sleep. However, individuals differ. In this study, exercise was completed 2 hours or more before bedtime. There are so many benefits to low-impact exercise now we can add it too to the list of tips for improved sleep.
Sweet dreams to you,
Dr. Anne
This information is purely educational and does not replace a physician's advice that may be unique to each individual. For all medical concerns, please see a physician to establish a diagnosis and explore proven treatments.
Comments (5)
ok,will try this
Dear Mary C. - I hope you find exercising during the day helps improve sleep quality at night. Sweet dreams! - Dr. Anne
Thanks Dr. Anne for the ideas. I have Fibromyalgia (among many other things) and getting rejuvenated sleep seems to be my major problem. Sleep studies have shown that I get little to no stage 3 or 4 sleep. I take forever to fall asleep and I wake up several times a night. My last sleep study shows I only slept 268 minutes... No stage 3 or 4. I don't need a CPAP; but, I do need oxygen at 2 LMP. I live above 6000 ft and I've always have been a shallow breather in my sleep. I have tried just about everything! I don't want pills! I'm doing low impact exercises in the mid day and thus gives me energy so I know at night would not be good. Reading doesn't work... A warm shower doesn't work. Have you any other advice? I'm at my wits end! I'm 56, a little over weight but have lost 100 pounds over the last three years...almost to my goal! I'm so frustrated
Thanks Dr. Anne for the ideas. I have Fibromyalgia (among many other things) and getting rejuvenated sleep seems to be my major problem. Sleep studies have shown that I get little to no stage 3 or 4 sleep. I take forever to fall asleep and I wake up several times a night. My last sleep study shows I only slept 268 minutes... No stage 3 or 4. I don't need a CPAP; but, I do need oxygen at 2 LMP. I live above 6000 ft and I've always have been a shallow breather in my sleep. I have tried just about everything! I don't want pills! I'm doing low impact exercises in the mid day and thus gives me energy so I know at night would not be good. Reading doesn't work... A warm shower doesn't work. Have you any other advice? I'm at my wits end! I'm 56, a little over weight but have lost 100 pounds over the last three years...almost to my goal! I'm so frustrated
Dear Evelyn S. Congratulations on your impressive weight loss! Refreshing sleep is vital to good health, for certain. Here are additional articles on the topic: https://www.mywell-being.com/health/think/good-nights-sleep and many others - just type sleep into the search box on the upper right of MyWell-Being, and you will find a lot of support on the subject. There are lots of things to try, including changing the bedroom temperature, what you eat in the evening, and avoiding TV and electronic media. Good luck and best wishes for a good night's sleep. - Dr. Anne
Add new comment