The best exercises to sleep well and stress less

Get into the gym to sleep soundly

Studies show that exercise could be the key to help fight insomnia. Here are the best exercises to get a good night’s sleep.

The hot weather, work stress and our overactive minds have left many of us staring at the ceiling for hours begging to fall asleep. If you’ve already tried everything from meditation to sleep supplements, there’s another hack to help you fall asleep, and it probably hasn’t even crossed your mind.

We often don’t think of a workout as a sleep aid because of the energy surge we get after our morning gym sessions, but there are ways to exercise to boost your chances of finally getting a good night’s sleep.

According to the  Sleep Foundation, in addition to improving our quality of life and overall health, ‘moderate to vigorous exercise can increase sleep quality for adults by reducing sleep onset – or the time it takes to fall asleep – and decrease the amount of time they lie awake in bed during the night.’

‘Additionally, physical activity can help alleviate daytime sleepiness and, for some people, reduce the need for sleep medications.’

As per Body+Soul’s Health of the Nation report, one in three Australians aren’t getting the recommended 7-9 hours of sleep a night. And while many have tried limiting screen time, practicing relaxation techniques, listening to calming sounds or taking sleep supplements, few have tried exercising their way to a better sleep.

How does exercise affect sleep?

Managing cortisol levels

More than half of respondents to our Health of the Nation report said stress affects their sleep. 

Kic’s strength trainer and body confidence coach, Sami Rose tells Body+Soul, “exercise can improve our quality and duration of sleep by helping our bodies become more efficient at managing the release of cortisol (our body's main stress hormone)”. 

Rose says exercising before bed is great for “boosting mood via an increase of endorphins and serotonin - chemicals that help you feel happier and more relaxed.” Image: iStock

Happy hormones

Many of us plan our workouts for the morning so we can start our day with a release of feel-good hormones, but these can help us sleep too.

Rose says exercising before bed is great for “boosting mood via an increase of endorphins and serotonin - chemicals that help you feel happier and more relaxed.” 

Heart rate variability

If you find it hard to switch your brain off after a busy day, exercise may be a great addition to your nightly routine. 

The personal trainer and counsellor says exercise “also improves heart rate variability, which means your body gets better at switching between stress and relaxation, making it easier to wind down at night - great for those of us who find it hard to fall asleep after a busy or stressful day!”

"Strength training and moderate-intensity cardio can promote deeper, more restorative sleep by supporting muscle recovery, and lowering cortisol over time.” Image: iStock.

The best exercises to sleep well and stress less

It may come as no surprise that gentle exercise incorporating breath work can make you sleepy, the expert says slightly more intense workouts can also help.

“Slower, more gentle movements like yoga, walking, or Pilates can be great for easing into relaxation mode and practising mindfulness, while strength training and moderate-intensity cardio can promote deeper, more restorative sleep by supporting muscle recovery, and lowering cortisol over time.”

She says it’s all about balance, as “too much high-intensity training late at night might leave you wired, but considering the type of exercise and workout timing that feels good for your body is key.”

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Originally published as The best exercises to sleep well and stress less