Wellness

Struggling to Sleep? Adjust Your Workout Routine for Better Rest

Are you cutting out naps, ditching afternoon coffee, and even using a sleep mask—but still can’t get a full night of sleep? If you’ve tried all the typical tricks and still can’t sleep, it’s time to shake things up. Consider tweaking your exercise routine to improve your rest.

How Exercise Impacts Sleep

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If you’re mostly sedentary, adding any form of exercise to your routine will likely improve your sleep quality, according to physical therapist Grayson Wickham, DPT, CSCS, founder of Movement Vault. But, here’s the catch: “The exercise must be dosed appropriately,” he says.

Overdoing it can backfire. Too much exercise without enough recovery can lead to overtraining syndrome, a condition that harms your body more than it helps.

RELATED: Why Going to Bed at 9 p.m. Boosts Fitness and Health

What Is Overtraining Syndrome?

Overtraining syndrome happens when you push your body too hard without giving it enough time to recover. This leads to symptoms like:

  • Decreased exercise performance

  • Chronic injuries

  • Mood swings

  • Fatigue

  • Brittle hair and nails

  • Insomnia and poor sleep quality

Important: Overtraining can actually make sleep quality worse, the opposite of what you’re aiming for.

How the Time of Day You Exercise Affects Your Sleep

Cortisol, the stress hormone, plays a key role in your sleep quality. Your body’s cortisol levels follow your natural circadian rhythm: they’re highest in the morning and dip before bed.

Exercise naturally increases cortisol levels. When you work out in the morning, it supports your body’s natural cortisol flow. But, exercising before bed can spike cortisol levels when they should be falling, disrupting your sleep.

Pro Tip: High-intensity workouts cause the largest cortisol spikes. Here’s how to adjust your workout timing for better sleep:

Best Workouts for Sleep: Timing Matters

Morning: Strength Training

Strength training is a powerhouse for overall health. But, according to certified strength coach Kristian Flores, doing it in the morning is best. It builds muscle tension, and strength training releases catecholamines (the “amp-up hormone”), which can make it harder to sleep if done close to bedtime. Try strength training earlier in the day to avoid disturbing your sleep.

Midday: Running

Running, like strength training, raises catecholamine levels. Intense runs—interval sprints or long-distance sessions—can make it tough to sleep. But casual jogs or light runs earlier in the day shouldn’t interfere with your rest.

Night: Yoga

If you’re working out after dinner, try low-intensity activities like Hatha yoga. According to Dr. Chris Winter, author of The Sleep Solution, yoga’s combination of movement, breathwork, and meditation can help your body wind down before bed. If yoga isn’t your thing, stretching or a mobility session works just as well.

RELATED:The Impact of Sleep Deprivation: What Happens Without Sleep?

More Tips for Better Sleep

Exercise is only one piece of the puzzle. To further improve your sleep, Winter recommends these habits:

  • Dim the lights: Blue-green light messes with melatonin production, the hormone that makes you sleepy. Dim the lights at night, or wear blue-light-blocking glasses if using screens.

  • Stick to a sleep schedule: Consistently going to bed and waking up at the same time can improve sleep quality, as well as digestive health, productivity, and hormone function.

  • Adjust the temperature: Your body naturally cools down between 9 p.m. and 11 p.m., which helps you sleep better. Keep your room cool, ideally around 65°F, to promote rest.

The Takeaway

Exercise can definitely boost your sleep quality, but only if you do it the right way. Remember to adjust your routine to fit the right time of day and keep in mind the importance of recovery. For the best results, combine exercise with other sleep-friendly habits. And if you’re still struggling with sleep, it’s always a good idea to consult a doctor.

Good luck and sweet dreams!

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