4 Qs: Exercise to sleep better

EH Digest asked Rogers this issue’s Four Questions about the relationship between exercise and sleep.

Does the timing of your workout matter to improve sleep?

Yes, it’s best to exercise in the morning. If you can get outside in the light, it strengthens your circadian rhythm. You’ll also have a sense of accomplishment if you get your exercise “out of the way” early. It gets your day off to a good start, and you’re also more likely to eat healthy. Another timing issue: steer clear of intense workouts near bedtime. They can rev you up rather than wind you down. Give yourself a couple of hours before trying to sleep after a workout, so you have time to cool down.

Should you schedule your exercise?

You’re more likely to complete your workout if you set time aside for it (like early to midmorning) before other daily demands get in the way. You should also try to get up around the same time and go to bed about the same time, if you can.

How much and what type of exercise should you do to improve sleep?

Any movement is better than no movement for cardiovascular health and sleep health, even if it’s just walking. People underappreciate the effectiveness of walking – you don’t need a gym or any equipment. But you might also think about signing up for a class or group activity. I recently started taking ballet classes several times a week and am using muscles I haven’t used since high school!

Is there anything that might be harmful?

If you haven’t been active or exercising regularly, start gradually and consult with your doctor. Don’t dive headfirst into an intense workout if you’re just getting back to it; be patient with yourself. Other factors can cause poor or fragmented sleep, such as sleep apnea, which is associated with increased weight, older age, or post-menopause in women. Consult a sleep specialist if you have problems falling asleep or staying asleep at night, or difficulties staying awake during the day.