Exercise and Sleep – What  you should know

Exercise can benefit your sleep and improve the rest you do get. However, the timing and type of exercise play a big role in whether or not it will help you sleep better. Some types of exercise, if done too close to your bedtime, can actually make your sleep worse. Exercise will typically increase your body temperature and heart rate which help you feel more energized, not sleepy. It is best to time your exercise at a minimum of 4 hours prior to bedtime.

If you do not currently exercise, be sure to start easy, walking is a good beginning choice. However, if you are uncertain about your physical health and your safety, be sure to discuss an exercise routine with your care provider.

When to Exercise

Some people like to exercise after their work day is complete, dinner is eaten, and kids are put down for the night. This could be an option for you but remember your body needs several hours to cool down and if you wait this late in the evening, depending on your exercise choice, you could be causing more sleep problems.

Morning exercise is also an option, if you are an early riser or can fit it into your schedule. I know many people that believe early morning moving gets them off to a good start and that they feel better and accomplished before the day even starts. It’s okay that the exercise was done so many hours before bedtime, it can still help improve your sleep.

What type of  Exercise

Getting your heart rate up is typically what we are after when we exercise. This is good for your heart health and has the added benefit of improved sleep. Having 20 minutes of increased heart rate is a good goal. This will increase your body temperature and improve circulation.

Here are a few choices:

* Walking

* Jogging

* Swimming

* Bike riding

If you are looking for exercises to relax in the evening prior to bed exercise such as Yoga, meditation and stretching are excellent choices. These exercises help relieve the built-up tension in your muscles without increasing circulation and body temperature too much.